Considering how widely used creatine has become, bodybuilding icon Arnold Schwarzenegger took a closer look at its risk-to-reward ratio. Taking to his latest Arnold’s Pump Club Newsletter on September 27, 2024, Schwarzenegger examined its use and citing scientific studies, determined whether or not it could cause kidney damage.
After leading the sport with seven Mr. Olympia titles throughout the 1970s and 80s, Schwarzenegger comfortably resides in retirement. He continues to offer his fanbase useful and actionable advice on all topics related to fitness, from exercise selections and specific training routines to insightful discussions around nutrition and supplement use.
Creatine is easily the most studied and scientifically proven supplement on the market. Schwarzenegger doesn’t understate its use, regularly sharing studies on its benefits, which range from muscle growth, and workout performance, to even cognitive boosts. However, fears of it causing bloating and hair loss have also circulated, leading Schwarzenegger to defend it on multiple occasions.
Does Creatine Use Cause Kidney Damage? Arnold Schwarzenegger Gives You The Scoop
While there have been concerns regarding whether or not creatine use can cause kidney damage, Schwarzenegger insists that studies suggest it doesn’t.
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“Creatine Fear…And Reality
Creatine is one of the most popular supplements for improving athletic performance and brain health, but concerns have been raised about its potential impact on kidney (renal) function.The latest research once again suggests that creatine does not cause kidney damage.”
After analyzing the findings of a creatine study, Schwarzenegger said scientists found that it showed no evidence that higher levels were associated with impaired kidney function.
“To provide a clearer picture, the scientists used Mendelian randomization, which involves analyzing genetic variants that influence creatine levels in the body. Here’s why we’re telling you that detail: the technique minimizes bias and confounding factors often present in observational studies, so you can better assess cause and effect and determine if there’s a relationship between creatine supplementation and kidney health.”
“The study found that creatine does not harm kidney health and showed no evidence that higher creatine levels are associated with impaired kidney function.”
They measured how efficiently the kidneys filter waste and other key markers of renal health, revealing that it is not likely to contribute to these negative outcomes.
“There were no significant changes in GFR (a measure of how well the kidneys filter waste) or other key markers of renal health, suggesting that creatine supplementation is not likely to contribute to kidney damage in healthy individuals.”
Before deciding to use the supplement, it’s important to talk about it with a doctor since those with known kidney conditions could run into complications. However, even those who have used creatine long-term, should not concern themselves with health problems.
“As previously mentioned, if you have a known kidney condition, it’s best to discuss it with your doctor before using creatine (or any other supplement). Otherwise, even with long-term use, there’s no need to worry about creatine causing health problems.”
If you want to try out the supplement, Schwarzenegger says creatine monohydrate is your best option, especially if it is third-party certified.
“If you choose to supplement to boost exercise performance or cognitive health, use a third-party certified creatine monohydrate, which has — by far — the most research supporting its effectiveness.”
Arnold Schwarzenegger isn’t the only qualified voice to break down creatine and its applications. Cell biologist and health expert Dr. Rhonda Patrick has credited the supplement for its wide variety of uses.
“Supplementing with creatine can supercharge this whole energy production process. It boosts our muscles’ capacity to produce ATP. It enhances energy available, particularly under intense anaerobic activities.
This increase in available energy can lead to improved muscle power. It can help performance as well. These enhancements can lead to even gains in muscle performance and growth,” she explains.
In addition, physiologist Dr. Mike Israetel has unpacked creatine, including its dosages, risks, and benefits. He doesn’t believe using the supplement will cause toxicity in the body.
“Creatine does not have an acute or chronic toxicity enhancement effect. It’s just not a concern. So fuck ’em. That’s bullshit. Five grams folks, you heard it here first.”
Schwarzenegger contends that creatine can even help wake you up after a bad night of sleep. Considering its versatility and effectiveness, the former seven-time Mr. Olympia believes it’s certainly worth looking into. As long as you have healthy kidney function to begin with, Schwarzenegger credits it as a well-rounded and scientifically backed supplement.
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