Can Creatine Cause Kidney Stones? Exploring the Science, Risks, and Realities

Creatine is one of the most researched and widely used supplements in the world of sports, fitness, and muscle building. Known for enhancing athletic performance and increasing muscle mass, it's a staple in the routines of bodybuilders, athletes, and even casual gym-goers. But despite its popularity, creatine has long been the subject of myths and misinformation, particularly the concern that it might cause kidney stones.

If you've ever searched for information about creatine side effects, chances are you've stumbled upon warnings linking it to kidney damage or kidney stones. But how valid are these concerns? Is creatine really harmful to your kidneys, or are these just overblown fears?

In this article, we’ll take a deep dive into the relationship between creatine and kidney stones, explore the existing scientific evidence, address the myths, and help you make an informed decision about whether creatine supplementation is right for you.

What is Creatine?

Creatine is a natural compound your body makes from amino acids. It helps power your muscles, especially during short bursts of activity like lifting weights or sprinting. Many people take it as a supplement to improve strength, support muscle growth, and boost exercise recovery.

You’ll also find creatine in small amounts in red meat and seafood. But to get the amount used in most studies (around 3–5 grams), supplements are the most practical option.

Understanding Kidney Stones

Kidney stones are small, hard deposits that can form in your kidneys. They develop when minerals like calcium or uric acid build up and stick together—often because your urine is too concentrated.

You’re more likely to form kidney stones if you:

• Don’t drink enough fluids

• Eat a diet high in sodium or animal protein

• Have a family history of stones

• Take certain medications

• Live with medical conditions like gout or diabetes

There are several types of kidney stones, but the most common are calcium oxalate stones.

Discover what can mimic kidney stone pain if you're experiencing symptoms but unsure of the cause.

The Origins of the Creatine–Kidney Myth

Dozens of well-designed studies have looked into this question. And so far, none have found that creatine causes kidney stones in healthy people.

Key studies:

• A 2019 meta-analysis of randomized controlled trials found no evidence that creatine supplementation caused kidney damage in healthy individuals, even with long-term use.

• A 2023 narrative review confirmed that creatine is safe for healthy populations, with no adverse effects on kidney function reported in clinical trials.

• A 2024 Mendelian randomization study found no genetic association between higher creatine levels and reduced kidney function, further supporting its safety in human health.

Even longer-term reviews have reached the same conclusion: creatine, when used properly, is safe for kidney health.

Explore how diabetes and kidney stones may be connected for at-risk individuals.

So, can creatine actually cause kidney stones?

For most people, no—creatine itself doesn’t cause kidney stones.

But let’s break it down:

Why some people worry:

• Creatine draws water into your muscles. If you don’t drink enough fluids, your urine may become more concentrated.

• Some creatine users eat very high-protein diets, which can increase stone risk if hydration isn’t prioritized.

What’s true:

• There’s no scientific proof linking creatine directly to kidney stones.

• The real risk factor is dehydration, not creatine itself.

Check out how long kidney stones last to understand what to expect if one forms.

What if you’ve had kidney stones before?

If you’ve had stones in the past, you already know how painful they can be. While creatine hasn’t been proven to cause stones, it’s smart to check with your healthcare provider before starting any supplement.

You might also want to:

• Increase water intake (at least 3–4 liters per day)

• Limit high-oxalate foods (like spinach, almonds, beets)

• Monitor sodium and animal protein intake

If your doctor gives the okay, taking creatine cautiously and staying hydrated may still be safe for you.

If you're still unsure, does alcohol cause kidney stones? Learn how common lifestyle choices might compare.

What’s the right way to take creatine?

Here’s how most people use creatine safely:

Dosage:

• Loading phase (optional): 20 grams/day (split into 4 servings) for 5–7 days

• Maintenance: 3–5 grams/day long-term
  
  

Tips:

• Take it with food or post-workout

• Mix with water or juice

• Stay hydrated: aim for light yellow urine throughout the day

Understanding urine color can help ensure you’re staying properly hydrated while using creatine.

Could high-protein diets and creatine be a bad combo?

Possibly—especially if you’re not drinking enough water.

High-protein diets can:

• Raise calcium and uric acid levels in the urine
  
  

• Lower citrate, a natural stone-preventing compound
  
  

If you’re also taking creatine and exercising intensely, you’ll need to be extra mindful about fluid intake.

Hydration is the real key here.

Still have concerns? Check out do energy drinks cause kidney stones—another common myth worth debunking.

When should you avoid creatine?

You should speak to a healthcare provider first if you:

• Have chronic kidney disease

• Have had recurrent kidney stones

• Are taking medications that affect kidney function

• Are pregnant or breastfeeding

Creatine is considered safe for most adults—but it's always best to personalize based on your health history.

Curious about how to check kidney function at home? DIY options are increasingly available and helpful.

What are the signs of kidney stones?

Whether or not you’re taking creatine, you should talk to a doctor if you experience:

• Sharp back or side pain

• Pain during urination

• Blood in urine

• Nausea or vomiting

• Cloudy or bad-smelling urine

These could be signs of a kidney stone—or something else that needs attention.

Concerned about blood? Learn more about occult blood in urine and what it may indicate.

Common myths about creatine and kidney health

Clarify confusion around creatinine levels and what they truly indicate.

Safe alternatives if you’re still unsure

If you’re nervous about using creatine or have a history of kidney stones, you can consider:

• Beta-alanine – for endurance

• Citrulline malate – for circulation and performance

• Tart cherry extract – for recovery

• Balanced nutrition + consistent training – always foundational

None of these match creatine’s research track record, but they may fit your needs.

Also explore kidney detox approaches, though evidence-based methods are limited.

Conclusion: So, Can Creatine Cause Kidney Stones?

For most healthy people, the answer is NO.

There is no convincing scientific evidence that creatine supplementation causes kidney stones when used appropriately. The myth likely originated from misinterpretation of creatinine levels or isolated case reports with confounding factors.

However, like any supplement, creatine should be used responsibly. Proper hydration, balanced nutrition, and dosage discipline are crucial—especially if you're prone to kidney issues or combining it with high-protein diets.

If you’re healthy, hydrated, and follow best practices, creatine is one of the safest and most effective supplements available.

Related Resources

• Understanding Creatinine Levels: A Comprehensive Guide
  Learn what elevated creatinine really means and how it differs from kidney damage.

• How to Tell If You're Dehydrated? Signs, Symptoms & Tests
  Dehydration is a key factor in kidney stone formation—here’s how to recognize and prevent it.

• The Complete Guide to At-Home Kidney Function Tests
  Monitor your kidney health from home with easy, accurate testing options.
  
  

References

References

Akbari, H. A., Amine Ghram, Beat Knechtle, Weiss, K., & Saad, H. B. (2022). Effect of creatine supplementation on kidney stones recurrence inathlete: a case report. La Tunisie Médicale, 100(6), 477. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9585689/ 

AL; (2020). Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Molecular and Cellular Biochemistry, 244(1-2). Retrieved from https://pubmed.ncbi.nlm.nih.gov/12701816/ 

Gualano, B., de, V., Roschel, H., Lugaresi, R., Egidio Dorea, Guilherme Giannini Artioli, … Herbert, A. (2010). Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial. European Journal of Applied Physiology, 111(5), 749–756. https://doi.org/10.1007/s00421-010-1676-3 

Longobardi, I., Gualano, B., Seguro, A. C., & Roschel, H. (2023). Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review. Nutrients, 15(6), 1466–1466. https://doi.org/10.3390/nu15061466 

Mawer, R. (2019, January 7). Is Creatine Safe? And More Side Effect FAQs. Retrieved June 30, 2025, from Healthline website: https://www.healthline.com/nutrition/creatine-safety-and-side-effects 

POORTMANS, J. R., & FRANCAUX, M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Medicine & Science in Sports & Exercise, 31(8), 1108–1110. https://doi.org/10.1097/00005768-199908000-00005 

Silva, Pertille, A., Gabriela, C., Silva, Vilela, D., Gabriela, A., … Jonas. (2019). Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. Journal of Renal Nutrition, 29(6), 480–489. https://doi.org/10.1053/j.jrn.2019.05.004