Does creatine damage the liver and kidneys? We'll answer that once and for all

Anyone in the fitness world has probably heard of creatine. However, opinions about it are different. In this article, we will show you what creatine is, how it works in our body, if it has any effect on our organs and what to choose the right product according to.

What is creatine actually?

On the Internet we can read that creatine is harmful, that it is basically an anabolic, or that it does not work at all. So let's take a look at what creatine is and what functions it performs in our body. Creatine consists of three amino acids, namely glycine, arginine and methionine. These amino acids then form a peptide chain, called a tripeptide, which has many functions in our body.

Research has shown that the average 70 kg person has up to 120g of creatine in his body, which is 95% stored in muscle cells. Creatine is found in the body in the form of creatine phosphate, or as a creatine molecule with a phosphoric acid residue attached. This form of creatine then serves as an energy source for our muscle cells.

If you are interested in a more detailed description of the function of creatine in our body, feel free to read the article Creatine under the microscope on our website.

What are the most common negatives we read about?

Creatine, despite being scientifically well researched, is quite often demonized. We can read, for example, that it causes cramps, damages the selftrauma and kidneys, causes dehydration, weight gain or intestinal problems. Less frequently, it causes rhabdomyolysis or compartment syndrome. Rhabdomyolysis is a condition in which myocytes (muscle cells) become damaged and their cytoplasm is released out of the cell.

Below in this article we will discuss the potential effect of creatine on the kidneys and liver. However, we have broken down some of the above side effects for you in the article 7 Most Common My7 Myths About Creatine, so if you are interested in this supplement more generally, you can read the aforementioned article.

Can creatine harm our organs? What does the science say?

Creatine is one of the most researched sports dietary supplements. Its benefits were first demonstrated in 1923, when creatine was given to animals and they were shown to have better nitrogen balance after taking it. Research continues to this day and there are countless scientific studies, yet allyet we see claims that creatine damages our organs like the kidneys and the liver. The most common argument for why creatine is harmful to our liver and kidneys tends to be that creatine supplementation increases creatinine levels in the blood serum.

This statement is true, but no study has shown that elevated creatinine levels following creatine supplementation correlate with liver or kidney damage. For another study that confirmed the safety of creatine, see our other article on creatine. Similarly, we can find countless studies on the internet that have shown no other side effects.

Which creatine to choose?

We can find many forms of creatine on the market and they are still growing. But which one is the best?The most researched, affordable and most importantly the most effective form of creatine still remains creatine monohydrate. It is one of the first forms discovered and has undergone dozens of scientific studies to prove its effectiveness and safety. If you're hesitant about which brand of creatine to choose from to keep it pure and affordable, check out our ranking of the best creatines.

In the comments, you can write to us about your personal experience with creatine or recommend your favorite product to other readers.