Why creatine sits in the grey zone between hype and health concerns

Creatine is often blamed for kidney damage, hair loss and sudden weight gain. Clinical nutritionist Palak Nagpal explains what the supplement actually does, who should be cautious and why creatinine levels can rise.Creatine can raise creatinine levels and increase water weight, but that does not necessarily mean kidney damage or fat gain, a clinical nutritionist explains. (Representative Image: Pexels)Creatine has become one of the most popular supplements among people who strength train, but myths around its safety continue to circulate. Does it damage the kidneys? Does it cause hair loss? And does the initial jump on the weighing scale mean you are gaining fat? According to clinical nutritionist Palak Nagpal, the answer is not quite as alarming as social media often makes it sound. She says recommended doses of creatine have not been shown to damage kidney function in healthy adults. However, people with existing kidney problems should speak to a doctor before taking it.CREATINE AND KIDNEY DAMAGEOne of the biggest concerns around creatine is its effect on the kidneys. Nagpal says that in healthy adults, creatine at recommended doses has not been shown to damage kidney function.There is, however, a reason why creatine users may see their serum creatinine levels rise.“Creatinine is produced from creatine metabolism but this does not necessarily indicate kidney damage,” she explains. That distinction matters because creatinine is commonly used as a marker when assessing kidney function. Nagpal advises people taking creatine to tell their doctor before undergoing kidney function testing, as supplementation can raise serum creatinine without actual kidney damage.People with known kidney disease, abnormal kidney function or a history of significant kidney problems should consult their doctor before using creatine.DOES CREATINE CAUSE HAIR LOSS? Another popular claim is that creatine causes hair loss. Nagpal says there is currently no convincing evidence that creatine causes hair loss.The concern has largely been linked to discussions about hormones and hair loss, but that does not establish that creatine itself causes hair loss.CREATINE WEIGHT GAIN IS NOT NECESSARILY FATSeeing the weighing scale go up after starting creatine can also cause confusion.Nagpal explains that the initial increase in weight is primarily because more water is stored within the muscles as their creatine stores increase.“With resistance training creatine can also support greater gains in lean muscle mass over time,” she says.But this does not mean creatine directly causes fat gain.WHO SHOULD AVOID CREATINE OR CONSULT A DOCTOR?People with known kidney disease, abnormal kidney function or a history of significant kidney problems should speak to their doctor before taking creatine.It is also sensible to discuss supplementation if you regularly take medicines that can affect kidney function.For healthy adults following recommended doses, the concerns around creatine are often more complicated than the simple claims circulating online. The key is knowing the difference between an increase in creatinine and actual kidney damage, and between water weight and fat gain.- EndsPublished By: vaishnavi parasharPublished On: Aug 26, 2026 15:02 IST