Creatinine is a waste product formed by the normal breakdown of muscle tissue and is excreted by the kidneys. Unlike other compounds that are commonly taken as supplements (such as creatine), creatinine itself is not typically used as a dietary supplement.

In fact, elevated levels of creatinine in the blood can indicate impaired kidney function. Therefore, it is not usually considered beneficial to have high levels of creatinine. Monitoring creatinine levels is often part of assessing kidney health.

If you are interested in supplements that support muscle function or athletic performance, you might want to look into creatine rather than creatinine. Creatine is well-studied and widely used to enhance muscle mass and improve exercise performance.

Creatine supplementation is generally considered safe for most healthy individuals when taken as directed. Here are some key points:

1. Evidence of Safety: Numerous studies have shown that creatine supplementation does not cause severe adverse effects in healthy individuals. It has been safely used in doses up to 25 grams daily for short periods and up to 4-5 grams daily for extended periods, even up to 5 years¹².

2. Common Side Effects: Some users may experience mild side effects such as gastrointestinal discomfort, dehydration, and muscle cramps. These effects are generally anecdotal and not systematically observed in well-controlled studies¹².

3. Kidney and Liver Function: Although there are occasional reports suggesting mild changes in markers of kidney and liver function, well-conducted studies have not found significant adverse effects on renal or liver function when creatine is used in recommended doses by healthy individuals¹³.

4. Long-term Use: Long-term studies, including those on athletes who use creatine over extended periods, have not shown significant negative impacts on general health markers⁴.

5. Special Populations: Certain populations, such as those with pre-existing kidney diseases, pregnant or breastfeeding women, and individuals with bipolar disorder, might need to avoid creatine or consult a healthcare provider before starting supplementation².

In summary, creatine is a well-researched supplement with a strong safety profile when used correctly. However, like any supplement, it is crucial to follow dosing recommendations and consult a healthcare professional if you have any preexisting health conditions.

Footnotes

1. Adverse effects of creatine supplementation: fact or fiction? - PubMed ↩ ↩² ↩³

2. Creatine: MedlinePlus Supplements ↩ ↩² ↩³

3. Creatine supplementation with specific view to exercise/sports performance: an update ↩

4. Is the use of oral creatine supplementation safe? - PubMed ↩