Is Creatine Safe For The Kidneys?
Currently, many people doubt whether creatine is safe for the kidneys or not. This is because it circulates a lot of information that claims to cause damage to these organs. This is basically a myth, but it does not mean that we should not take precautions. So is creatine safe for the kidneys? Find out more in this article!
Let us remember that creatine is considered one of the most effective supplements, which can contribute to increased strength and muscle mass. It also promotes performance in high-intensity training. Despite this , there has also been talk of the suspected harmful effects of creatine on the kidneys.
Frequent exercisers, especially strength trainers, often have a high-protein diet and use creatine as a supplement. Some people suspect that this can put an excessive strain on the kidneys. So the most important question is: Is creatine safe for the kidneys? Let us see.
What is creatine?
In principle, creatine is a molecule that is naturally present in the body. It is made up of some amino acids that are inside proteins. In the same way, we get creatine from foods such as fish and meat.
Most of the creatine we have is stored in the muscles, and that is where it performs its main functions. The body produces more or less half of the creatine we need daily. So we have to get the rest through food.
Therefore, we have creatine in the form of a dietary supplement, which is mainly used by athletes to improve performance. This supplement allows them to increase strength, power, endurance and recovery capacity. It is not considered a doping substance.
Uses and side effects of creatine
Several studies have been conducted to determine the effect that creatine, as a dietary supplement, has on the body. These studies indicate that the main effect of this drug is as follows:
- Increased physical performance : It basically increases energy levels and is effective for sprinters and weightlifters. There are crucial studies that show that supplementation with this drug increases the athlete’s strength.
- Improvement of rare deficiency syndromes: Some children have rare syndromes that are characterized by creatine deficiency in the body. The supplement helps reduce some symptoms.
- Stop skin aging : Studies indicate that creatine in creams helps reduce the signs of aging in the skin, mainly for men.
Used properly, creatine supplements do not cause harmful effects. However, there may be negative effects of creatine on the kidneys in those who have previous kidney problems.
Similarly, high doses of this supplement in some cases cause side effects, such as:
- nausea and dizziness
- cramps
- dehydration and fluid retention
- fever and heat intolerance
Is creatine safe for the kidneys?
When we return to the question of whether creatine is safe for the kidneys, there are at least 12 studies that address this aspect. Everyone concludes that this supplement has no negative effects on the kidneys of healthy adults.
It also does not cause harmful kidney effects in those suffering from ALS (amyotrophic lateral sclerosis), type 2 diabetes or in menopausal or postmenopausal women. Despite this , experts recommend caution when it comes to consumption in some specific cases.
This warning, as we mentioned above, mainly applies to those who have kidney problems or are at high risk of suffering from them. Especially if they eat too much protein. In fact, there is evidence that excessive protein intake, even without creatine intake, accelerates injuries in people with kidney problems.
Is creatine safe for the kidneys or not? A myth that has spread
There are a large number of publications that say that creatine is always harmful to the kidneys. However, these statements are based on incorrect information that has spread without real evidence.
Creatine increases creatinine levels in the body, but it does so regardless of kidney function. However, creatinine levels are an indicator of kidney damage, and if someone often ingests creatine, it will appear elevated in urine samples, without necessarily being a sign of kidney problems.
The supplement also generates fluid retention, and therefore it is always important that fluid intake is more frequent when you take creatine. But this does not mean that creatine is unsafe for the kidneys.
