Is Creatine damage the kidney ?
Is creatine safe does it have side - effects?
This is the most important question if people take creatine so our kidneys can be damaged or not? what can be the side- effects? most of people unaware they don't have complete information about creatine.
Everyone thinks creatine is the most dangerous supplement and it harms your body and fitness healthy lifestyle.
What is creatine?
Creatine is a nutrient and we don't talk about a supplement, creatine is a nutrient which presence in food. Our body produces 50% creatine naturally from the liver, kidneys, pancreas naturally.
Creatine is not a magical supplement like you take the supplement and you will become a hulk or you will get a massive body.
People consume creatine from food on a daily basis especially for non - veg people, they will also get the creatine but in less quantity. veg people will also get creatine in a very good amount.
there is no damage combination of creatine and kidney, many people say creatine is good some said creatine is very dangerous, infect one of my friends he also said creatine is bad and some said creatine is good so, people will get confused.
I would say creatine is the safest nutrient which your body required.
People get creatine from two sources:-
1) Food:- Red meat, Fish, Tuna Fish, Beans so you will get the creatine on a daily basis so, let us say people take creatine in the form of food or supplement, and your body converts creatine into Creatine phosphate.
2) Creatine Phosphate:- its store in your muscle and after that people do workout and during the time of workout, people get the energy we can say (ATP).
After the workout, your creatine will be broken down into creatinine. Creatinine is a waste material.
Creatinine ( Waste Material) goes into the blood and everybody knows kidney to filter the blood. after the filtration than it goes to your urine bladder than you do pee out and this the process.
Now we have seen there is no step where creatine affects the kidney or this supplement damage the kidney and it affects your healthy lifestyle goal.
How much creatine will get through food?
If anyone eats fish 450g of red meat and you will get 1g of creatine and there is no chance to damage the kidney.
The safest dose of creatine?
From food, you will get 1g creatine than you add supplement lets suppose 5g so, total your body will get 6g of creatine and this is a normal dose 5g.
If we talk about the veg people they will get 1/2 g of creatine if they eat beans if they don't eat beans so they will no get creatine. and there will be no process in your body which we have discussed above.
The kidney will filter protein, waste material, and your blood.
When the kidney will damage?
We have seen all the above process there is no point to damage the kidney but when chances will increase to damage your kidney.
If you drink less water and its a key factor, if you are drinking a sufficient amount of water on a daily basis so, there will be no chance your kidney will be damaged.
Normal people drink 3 liters of water and then you add a supplement like 5g before the exercise and 5g after the exercise and you take 10g of creating on a daily basis.
Now. you have to add 3 +1 liters of water total 4 liters of water, and there will be affected on the kidney and your will function properly.
If anyone drinks 2 liters of water one daily basis and you have already added the supplement so, it's hard for your kidney to flush it. and then, there will increase the creatinine level in your body.
creatinine flow into your blood so, there will be a chance to damage the kidney.
The first step to decrease the creatinine level in your body increase the water intake.
5g is the safest dose supplement fo any individual if you have a kidney problem before adding any supplement. so you need to decrease your protein intake. Decease the sodium like salt.
People can do workouts who have a medical condition. I would suggest taking 2g to 5g of dose for the medical problem. if your kidney is damage because of people's lifestyles like drink alcohol or dehydrates your body.so, there is no role of supplement with this.
Conclusion
I am also using creatine from above 1 year and it is the safest supplement if I have increased my dose of creatine so I need to increase my water intake also.
Creatine is important for muscle mass if creatinine level decrease in your blood so your muscle mass will also decrease. Creatine is massive to add more muscle and it helps you to achieve your fitness and healthy lifestyle.
But make sure you don't abuse it and drink lots of water on a daily basis and make sure you do a workout.
Creatine will not do kidney damage unless your water intake is less. It does not matter you will take creatine from food or supplement if your protein intake is also high and your water intake is less so it will affect on your kidney.