Is creatine bad for your kidneys?

Nikkiey starts with how creatine works: it is primarily excreted through the kidneys, which is why the question comes up at all. On Ep. 15 and Ep. 192 she is clear about where she lands. If you are healthy and have no kidney damage, she would recommend taking it. If you already have kidney problems, she would not. On the video, she adds that the kidney concern is "not as intense as it sounds," and that she is including it for the sake of knowledge.

She also explains a lab result that can cause confusion. On the video and Ep. 192, Nikkiey says creatine can raise creatinine levels in the blood, which is a marker of kidney damage. That increase is usually not significant and is not associated with actual kidney damage. She mentions her four-year nursing degree and 10 years in healthcare when she makes this point. If your bloodwork ever shows a change, that is a conversation to have with your doctor.

Hydration is the part she keeps drilling home. Because creatine pulls water into your muscles, she says you need to drink plenty of water to help flush the kidneys and minimize any potential damage. On Ep. 192 she points to people who take creatine but do not drink the water they should. On the video she also encourages regular checkups to monitor kidney function while you take it.

She adds an honest caveat on Ep. 15 and the video: creatine is one of the most studied supplements, but its long-term effects are still not fully understood and more research is needed. Her bottom line every time is to speak with your healthcare provider before starting creatine or any supplement.