Can Creatine Harm Your Liver? Myths vs. Facts

You're content with your workout routine and diet, and you are happy seeing the results, too. Suddenly, someone casually terrifies you, saying, ‘Oh, that creatine is going to harm your liver!’ Their logic is simple: according to them, creatine supplementation puts your liver under strain, leading to health issues. After hearing this from all the tattlers and conwisemen so many times, it is natural to feel sceptical about continuing your creatine dosage. But have you ever tried to verify their reasoning with science?
Decades of research and trials show that for healthy individuals, a well-regulated creatine dosage can never harm the liver. Thus, there is a need to find the right answer to the burning question: Can creatine affect the liver? In this blog, we will separate the facts from fiction and understand the common myths around creatine supplementation.

Understanding Creatine and Its Common Uses

Creatine is a nutritional compound that acts as a source of energy for the cells in your body. It enhances your brain health and immunity by providing ample energy to the brain cells, muscle cells, and immune cells. Your liver is a key player in how your body handles creatine. While creatine is mostly stored in your muscles and brain, it is actually synthesised in your liver and kidneys. The liver creates creatine from the amino acids. So, it produces creatine, but it does not get ‘harmed’ while processing it, especially when you take creatine in regulated amounts.

Creatine replenishes the ATP (adenosine triphosphate) stores inside your body, allowing you to perform high-intensity activities for long durations. Apart from improving athletic performance, creatine contributes to:

1. Increasing muscle mass:

Creatine helps increase the water retention within the muscle cells, leading to cell volumization. This way, it helps increase muscle size.

2. Faster muscle recovery:

After an intense workout session, creatine helps reduce muscle damage and inflammation. This helps in faster recovery and keeps you going strong.

3. Enhancing cognitive health:

Creatine improves the functioning of brain cells with surplus energy. This might result in improved memory, reasoning, and stress alleviation.

4. Building strength:

This is the key application of creatine supplementation. Since it increases the availability of energy in muscles, it gives you the strength to complete challenging strength training workouts, sprint performance, and power output.

Can Creatine Affect the Liver? What Science Says

Now, let's address the main question: Does creatine affect liver enzymes?
As discussed, our liver plays a crucial role in making creatine for the body. After the synthesis of creatine, the liver flushes out the waste produced and removes it from the body through the excretory system. It is also said that creatine supplementation increases creatinine levels in the blood, which might lead to kidney or liver damage. However, increased creatinine levels do not necessarily harm any organs in a healthy individual.
For those wondering, can beginners take creatine, the current research suggests it is generally safe when taken in recommended doses, especially for healthy individuals.

Who Should Be Cautious with Creatine?

• Individuals with pre-existing medical conditions in their kidneys, liver, or heart should avoid creatine intake.
• Pregnant women or breastfeeding mothers should also not take creatine.
• Teenagers should not start creatine supplementation without consulting a healthcare professional.

Safe Creatine Usage to Protect Liver Health

It is always better to be safe than to be sorry. So, if you are taking creatine monohydrate as a supplement, here is how to do it safely:

1. Start with a lower dosage:

Of course, you would not want to burden your liver with a lot of creatine right in the beginning. Therefore, it is recommended to begin with a lower dosage to assess tolerance and individual response. Some athletes start with a “loading” phase by taking 20 grams of creatine each day for a week. Later, they transition to the maintenance phase and limit their intake to 2–5 grams per day. This stage is done only under an expert’s supervision; however, the loading phase is not necessary.

2. Increase your dosage slowly:

Slowly increasing the dosage of creatine may deliver the desired results without causing any discomfort or adverse reaction. Before you buy creatine monohydrate, research its quality and ingredients. Avoid exceeding recommended limits to minimise potential side effects.

3. Hydration is important:

Drinking an adequate amount of water and electrolytes supports overall hydration levels and well-being. If you are taking creatine with caffeine, then maintaining hydration levels becomes even more important.

4. Consume responsibly:

Track your dosage, timing, and effects of creatine supplementation. Such information helps in adjusting according to the body’s tolerance and desired goals. Always discuss with your healthcare professional to stay updated about potential risks or side effects.

Myths vs. Facts: Creatine and Liver Safety

Creatine is a scientifically backed dietary supplement that primarily enhances athletic performance and also improves our cellular energy levels. Despite its proven efficacy and safety, some myths exist. Let us discuss those myths one by one and bust them with the facts:

Final Thoughts

Creatine has been used for more than a century, and hundreds of studies support its safety and effectiveness. That brings a sigh of relief. Creatine—not guilty! Most of the evidence shows that creatine monohydrate supplements have little to no impact on liver function.
So, the next time someone tells you that creatine is bad for your liver, you can correct their misconceptions by explaining the science behind creatine. Being wellversed in these facts not only clears doubts but also helps you make informed choices. Rest assured that creatine is safe for a healthy liver, allowing you to continue your muscle-building and healthy life routine without worry.