# Ways to help reduce liver and kidney damage from creatine? **URL:** \ **Category:** Factual Questions\ **Created:** [November 3, 2018, 1:41am UTC](https://boards.straightdope.com/t/ways-to-help-reduce-liver-and-kidney-damage-from-creatine/823920 "2018-11-03T01:41:33Z")\ **Posts on this page:** 6\ **Page:** 1
**Author:** ![squish7](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/squish7/32/104_2.png) [@squish7](https://boards.straightdope.com/u/squish7)\ **Post date:** [November 3, 2018, 1:41am UTC](https://boards.straightdope.com/t/ways-to-help-reduce-liver-and-kidney-damage-from-creatine/823920/1 "2018-11-03T01:41:33Z")
When it’s known that a food/substance is good for the liver or kidney, can we assume that that’s in general, or is it only for certain functions? I ingest a ton of creatine which I think can cause stress on kidney and liver, so if I just eat foods that are generally known to help those organs, will that help those organs process creatine, or is creatine something really specific and I should figure out what foods may help those organs process creatine specifically? Thanks gang!!! ---
**Author:** ![beowulff](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/beowulff/32/542_2.png) [@beowulff](https://boards.straightdope.com/u/beowulff)\ **Post date:** [November 3, 2018, 2:16am UTC](https://boards.straightdope.com/t/ways-to-help-reduce-liver-and-kidney-damage-from-creatine/823920/2 "2018-11-03T02:16:45Z")
What is a “ton?" ---
**Author:** ![TSBG](https://avatars.discourse-cdn.com/v4/letter/t/77aa72/32.png) [@TSBG](https://boards.straightdope.com/u/TSBG)\ **Post date:** [November 3, 2018, 2:19am UTC](https://boards.straightdope.com/t/ways-to-help-reduce-liver-and-kidney-damage-from-creatine/823920/3 "2018-11-03T02:19:57Z")
I recently had some kidney tests done (I’m fine, thanks for asking) and as I understand it, creatinine in the urine can be a marker for kidney problems but isn’t itself a problem. However, no doubt someone more knowledgeable than me will be along shortly. ---
**Author:** ![Mangosteen](https://avatars.discourse-cdn.com/v4/letter/m/6a8cbe/32.png) [@Mangosteen](https://boards.straightdope.com/u/Mangosteen)\ **Post date:** [November 3, 2018, 2:21am UTC](https://boards.straightdope.com/t/ways-to-help-reduce-liver-and-kidney-damage-from-creatine/823920/4 "2018-11-03T02:21:05Z")
Why do feel it necessary to ingest a “ton” of creatine? Is this large amount really making a difference? Have you seen less of a result from a more moderate amount? Exactly how much are you ingesting a day? I take about a teaspoon a day with a protein powder and am very happy with the results. Have you had any blood work done lately that tests your kidney and liver functions? ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [November 3, 2018, 3:01am UTC](https://boards.straightdope.com/t/ways-to-help-reduce-liver-and-kidney-damage-from-creatine/823920/5 "2018-11-03T03:01:57Z")
You only need no more than 5 grams a day. Loading has been shown to be unneeded. [Examine.com](https://examine.com/supplements/creatine/) > [@](#): > > Creatine is a molecule produced in the body. It stores high-energy phosphate groups in the form of phosphocreatine. Phosphocreatine releases energy to aid cellular function during stress. This effect causes strength increases after creatine supplementation, and can also benefit the brain, bones, muscles, and liver. Most of the benefits of creatine are a result of this mechanism. > > Creatine can be found in some foods, mostly meat, eggs, and fish. Creatine supplementation confers a variety of health benefits and has neuroprotective and cardioprotective properties. It is often used by athletes to increase both power output and lean mass. > > Stomach cramping can occur when creatine is supplemented without sufficient water. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out throughout the day and taken with meals. [Is creatine safe for your kidneys?](https://examine.com/nutrition/does-creatine-cause-kidney-problems/) > [@](#): > > Considering creatine’s popularity as a sports supplement, it isn’t surprising that concerns have been raised about potential adverse effects — especially on the kidneys. > > Why the kidneys? > > To store the creatine you ingest, and the creatine your liver produces, your skeletal muscles,[1] your brain,[2] and other tissues transform it into phosphocreatine. And when they use their stores to recycle adenosine triphosphate (ATP), often called life’s energy currency, one of the byproducts is creatinine. > > Your kidneys excrete this creatinine unchanged. If their function declines, so does creatinine clearance. Creatinine clearance can be estimated from a blood test or measured through a combination of blood test and 24-hour urine sample. > > Creatinine blood levels are the most commonly used indicator of kidney function: it is assumed that if your levels are high, your kidneys haven’t done their job. > > For people with kidney issues > > In people whose kidneys don’t function optimally, supplemental creatine seems to be safe, too. > > One case study found that a man’s single kidney suffered no harm from 20 g/day for 5 days followed by 5 g/day for 30 days.[21] An RCT in type 2 diabetics with various stages of kidney disease showed no significant decline in kidney function from 5 g/day for 12 weeks.[22] Two clinical trials saw no detriment in people with kidney disease.[23][24] ---
**Author:** ![squish7](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/squish7/32/104_2.png) [@squish7](https://boards.straightdope.com/u/squish7)\ **Post date:** [November 3, 2018, 4:55am UTC](https://boards.straightdope.com/t/ways-to-help-reduce-liver-and-kidney-damage-from-creatine/823920/6 "2018-11-03T04:55:28Z")
I regularly take 20g (20,000 mg) (0.02 kg) (0.000022046 tons, so not quite a full ton) of creatine HCL per day, but I know I could tolerate way higher. I’m just concerned about long-term effects of taking more than this per day. 50g? 100g? 1,000g (a kilogram)!?!? There’s no study I know of that suggests that any particular high-level dose of creatine is bad for you, but so many things cause long-term damage to our bodies that I’m a bit worried at going higher. Creatine is one of the best studied/verified supplements in history. I have clinically low levels of testosterone (or “T”) diagnosed by endocrinology, and creatine (which raises T) seems to counter this in general. The more I take I just feel more physical like I want to do athletic things; I feel like moving and pushing my muscles the way I’d imagine someone with a normal or high level of T would want to move himself. I did creatine monohydrate at first, but then HCL came out which is more condensed and digestable and easier to take higher dosages of. I’ve taken GNC’s pill form of HCL branded “Amp 189” for a long time (up to 16 pills/day) but I’m switching to straight-up pure powder creatine HCL (it’s like salt) which tastes horrible but it’s the most digestable form and easiest to take a lot of. The powder brand I’ve settled on “Beyond Raw” (I’ve never trusted Con-cret’s advertising or pricing) is measured in this infinitesimal scoop, about a teaspoon, 4 grams, so it’s insanely easy to put whatever dose you want in just a small amount of liquid, it just tastes really horrible.