Can Creatine Cause Kidney Damage? | James Grage
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- Опубликовано: 11 июл 2024
- James Grage here, your Supplement Industry Insider. In this video, we're diving into the long-standing myth that creatine causes kidney damage. We've all heard the rumors, but is there any truth to them?
We're going to be referencing two significant papers published by the International Society of Sports Nutrition, put together by top researchers in the field of creatine supplementation.
We'll also discuss the confusion between the word creatine and creatinine and clarify their meanings. Creatinine is a waste product found in our blood, and its levels are often used as a marker to assess kidney health. However, while creatine supplementation can lead to increased creatinine levels, this doesn’t imply any issue with your kidneys.
To put things into perspective, studies have shown that individuals can take up to 30 grams of creatine per day (about six times the normal dose) for up to five years without any kidney issues. Remember, the key to supplementing wisely is understanding the facts. So, let's ditch the myths and embrace the benefits of creatine supplementation.
Join me as we debunk the myth that creatine causes kidney damage. Don't forget to like, subscribe, and turn on notifications for more myth-busting videos from your supplement industry insider.
For more videos on taking creatine supplements, check out this playlist Link, which covers topics such as Best Creatine to Take, and side of taking Creatine, such as hair loss, acne, water retention and kidney damage
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Chapters:
00:07 - Introduction to the topic
00:26 - Does creatine cause kidney damage?
00:39 - Referencing evidence-based science
01:29 - The difference between creatine and creatinine
02:14 - Understanding creatinine levels
03:03 - Debunking the myth
03:53 - Studies on creatine and kidney health
04:17 - Age safety of creatine supplementation
04:41 - Personal perspective on creatine use
05:20 - Embracing the benefits of creatine supplementation
05:50 - Closing remarks
Always consult with a qualified healthcare professional or physician before starting any new workout, nutrition, or supplement regimen, especially if you have pre-existing health conditions or are taking medication. The views expressed in this video are based on current research and should not be taken as a substitute for professional medical advice.
Wow that’s crazy my doctor said I should stop
Taking it since my kidney functions keeps going up 🤔 but I don’t stop thanks for the knowledge my friend
Creatine supplementation hasn't shown to cause issues in individuals with healthy kidney function, but if there's a preexisting condition then it's important to heed the recommendations of your physician. Just make sure they are doing additional testing beyond just measuring creatinine levels to make sure it's truly an issue with your kidneys. Now, one big factor that I didn't talk about in the video is the fact that a lot of generic creatine products coming from overseas have higher concentrations of contaminants like dicyandiamide, dihydrotriazines and creatinine which can potentially cause kidney damage. In a coming video we'll compare different creatine products.
That analogy is like saying..."I've never been broken into till I bought a house...it's not worth it buying a house."
Thank you for making this video. My aunt is currently in school and learned about creatine and it had messed up someone’s liver. I had gotten scared but I had my doubts that what she said is true.
Cheers for the video buddy 💪
Cheers my friend!
James, I've been a loyal follower since your Muscle Geek days. I still enjoy resistance band training at 69 yrs old. Can you suggest a safe & effective protein/testosterone supplement that won't raise my uric acid level?
I appreciate all the support through the years! Means a lot. As for the Uric Acid question, that's unfortunately out of my area of experience. I'll have to speak with one of my physician friends and see what they say
I've been taking creatine every day 5 grams since year 2000. I'm still going to the gym every day, my age is 76
That’s awesome! Love it! As time goes on, more and more data emerges that the aging population should be taking creatine as well
However, I am susceptable to Gout Attacks and I don't eat red meat more than 2 times a week, because taking on extra creatine is not good for my system.
I recently started dealing with gout. I eat “ketovore” just because i like meat but im not afraid of a few greens here and there (no autoimmune issues) my meals consist of 90% red meat. I have at least 4 ribeyes a week and the rest is ground beef, bacon and eggs. I figured out the trigger for my gout and unexplained joint pain is from shellfish. Im 40 and never had a problem with shellfish until the last 2 years or so.
I think an important thing to mention is that creatin does bind water in the muscle and if you drink the same amount of water, you'll be "lacking water" that your kidneys can use to flush out the waste.
So the idea would be, if you're on creatin, you should add at least 15-20% of water daily compared to before.
I'm always an advocate for more water, for so many different reasons. It's not only the foundation for health (and life) but also athletic performance and even aesthetics (muscle volume/size, skin health, hair, etc).
@@JamesGrage Fully agree. But it seems people really forget that when taking supplements you enhance some parts or capabilities on the cost of others.
With creatin it's "just" water, but as you point out, it's absolutely crucial to well being and performance.
I’ve only had one kidney stone in my life and it happened to be while i was on creatine. Probably unrelated but after experiencing a stone its not worth the risk😂
just had mine removed 2 size if a dime lol. I am backing off on my supplementation just in case.
I agree. Better to be safe than sorry.
How did you take creatine in 1990 when it didn't come out until 1993?
I TAKE 750 MG CREATINE ALKALINE OR MONOHIDRATE NORMAL AND IN THE NEXT 15 MIN I HAVE PAIN IN MY LOWER BACK !! I LOVE IT BUT BECAUSE OF THAT PAIN I DONT TAKE ENYMORE !!! CREATINE IS GREAT BUT I THINK NOT FOR ME THANK YOU !!!
Anyone getting face bloat after this supplement?
Just had two stones almost size of a dime lol. Backing off on my supplementation just in case.
It's definitely always better to be safe than sorry right?
James is not a Doctor. So,that being written listen too your Doctor.Period.
Doctors just know what they've read in outdated books, there's plenty of studies and evidence on the internet where an intelligent person can come to an educated conclusion. Period.
You're right. I'm not a doctor, but then again, most doctors aren't sports nutritionists either, and aren't focused on following the latest research specific to sports supplements. But as I mentioned in the video, as well as the video description, this isn't medical advice, it's simply for informational purposes only, so that people can ask their physician intelligent questions.