Amino Acid Derivative
Creatine (Monohydrate)
Strong EvidenceOne of the most heavily studied supplements in existence: the International Society of Sports Nutrition position stand reports no evidence of renal harm across protocols from 1-80 g/day lasting 5 days to 60 months.
Recommended Dose
5 g creatine monohydrate daily
Timing
Any time, with water
Mechanism of Action
Replenishes phosphocreatine stores to rapidly regenerate ATP in neurons and muscle cells. Enhances brain bioenergetics, particularly under conditions of sleep deprivation or cognitive demand.
Side Effects & Safety
Initial water retention. Very well-studied safety profile. Rare GI discomfort. Does not cause kidney damage in healthy individuals despite persistent myths.
Do not use / talk to a doctor first
- Chronic kidney disease, or any diagnosed renal impairment
- Concurrent use of potentially nephrotoxic medication
Interactions
Potentially nephrotoxic medications
The ISSN position stand advises against creatine in people taking these, not because creatine is itself nephrotoxic but because renal monitoring becomes harder to interpret
Source: Kreider 2017, J Int Soc Sports Nutr (PMC5469049)
Serum creatinine blood tests (a measurement interaction, not a drug one)
Creatine supplementation transiently RAISES serum creatinine, which can mimic kidney disease on a routine panel and has led to unnecessary investigation. Tell whoever orders the test that you take creatine
Source: Kreider 2017, J Int Soc Sports Nutr (PMC5469049)
Pregnancy & breastfeeding
Evidence in pregnancy and breastfeeding is lacking rather than negative - it has not been adequately studied. Not recommended without medical advice.
Who should avoid / see a doctor
Anyone with diagnosed kidney disease or taking nephrotoxic medication. For everyone else the renal-damage claim is not supported: the concern that persists in practice is the blood test, because creatine raises serum creatinine and the result can be misread.
Synergies
Used in These Stacks
See Creatine (Monohydrate) inside a full protocol — the stack pages cover when and why to combine it.
Best Products
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References
- 1.Kreider 2017, Journal of the International Society of Sports Nutrition — No evidence of renal function impairment across supplementation protocols spanning 1-80 g/day for 5 days to 60 months, assessed by eGFR, serum and urinary creatinine, urea, proteinuria and albuminuria. (position stand / evidence review)
- 2.Kreider 2017, Journal of the International Society of Sports Nutrition — Creatine should not be used by people with chronic renal disease or taking potentially nephrotoxic medication, and it can transiently raise serum creatinine in a way that mimics kidney disease. (position stand / evidence review)
