Creatine vs Creatinine: Key Differences & Benefits
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While their names might sound similar, creatine and creatinine play vastly different roles in the body.
Creatine is a compound found in muscles that helps produce energy during high-intensity exercise. It's commonly taken as a supplement to improve strength and performance. Creatinine is a waste product formed from the breakdown of creatine. It's filtered out of the blood by the kidneys and is often measured in blood tests to assess kidney function.
Knowing the difference can help athletes and fitness enthusiasts use creatine supplementation confidently and understand that it’s normal for their creatinine levels to rise slightly. It can also help avoid unnecessary concern or misdiagnosis about kidney function, separating a normal effect of supplementation from a potential health issue.
In this article, we’ll look more closely at the key differences between creatine and creatinine, as well as some of the benefits and best practices around creatine supplementation.
Creatine Overview
Creatine is a naturally occurring compound found mostly in muscle cells, where it is stored as phosphocreatine, a high-energy molecule.
The body makes creatine in the liver, kidneys, and pancreas from amino acids (arginine, glycine, and methionine). It’s also found in foods like red meat and fish, but it can be hard to consume adequate amounts through diet alone, which is why it’s commonly taken as a supplement.
During intense, short-duration activity, phosphocreatine donates a phosphate group to ADP, rapidly regenerating ATP (adenosine triphosphate)—the main energy currency of the cell. This quick energy supply supports explosive strength, speed, and muscle endurance, making creatine especially beneficial for athletes.
There are different forms of creatine supplementation available, such as micronized creatine and creatine monohydrate, although monohydrate is considered the gold standard and its efficacy is well documented in clinical research.
Creatinine Overview
Creatinine is a waste product formed from the breakdown of creatine. It is not a supplement, but a biomarker used to assess renal function.
Since creatinine is a waste product filtered out by the kidneys, high levels in the blood can signal that the kidneys aren’t working properly. Creatinine levels are used to estimate glomerular filtration rate (GFR)—a key measure of kidney health. Doctors can use this to help diagnose or monitor conditions like chronic kidney disease (CKD), dehydration, or kidney damage.
Normal creatinine ranges are typically considered to be:
Men: 0.7 – 1.3 mg/dL
Women: 0.6 – 1.1 mg/dL
Children: 0.3 – 1.0 mg/dL (varies with age and size)
A high level of creatinine can mean kidney stress—but not always disease. For example, creatine supplementation, high-protein diets, or intense exercise can slightly elevate levels. Low creatinine may be seen with low muscle mass, aging, or certain medical conditions. That’s why doctors look at creatinine alongside other markers, like GFR and BUN (blood urea nitrogen), and consider overall context.
Creatine vs Creatinine: The Key Differences
| Creatine | Creatinine | |
|---|---|---|
| Function in Body | Energy source for muscle contractions; helps regenerate ATP during high-intensity exercise | Waste product with no functional role; used as a biomarker for kidney function |
| Source/Origin | Produced naturally in liver, kidneys, and pancreas; obtained from meat and fish; available as supplements | Formed from the breakdown of creatine and phosphocreatine in muscle tissue |
| Physiological Role | Stores high-energy phosphate groups as phosphocreatine; provides rapid energy during intense activity | No active physiological role; filtered by kidneys and excreted in urine |
| Measurement Purpose | Not typically measured in standard blood tests | Measured to assess kidney function; standard component of basic metabolic panels |
| Effect of Exercise | Depleted during high-intensity exercise; stored in muscles when supplemented | Levels increase temporarily after intense exercise due to increased muscle breakdown |
| Supplementation | Widely used as an ergogenic aid; shown to improve strength, power, and recovery | N/A |
| Health Considerations | Generally recognized as safe; may cause water retention; minimal risk with proper dosing | Elevated levels may indicate kidney dysfunction; slightly higher levels normal in those with greater muscle mass or taking creatine supplements |
Function
Creatine is an energy source for muscle contractions, helping to regenerate ATP during exercise. Creatinine is a waste product with no functional role.
Source
Creatine is produced naturally by the liver, kidneys, and pancreas. It can be obtained from the diet via foods such as meat and seafood, as well as through supplementation. Creatinine is formed from the breakdown of creatine and phosphocreatine in muscle tissue.
Physiological Role
Creatine provides rapid energy during intense activity whereas creatinine has no active physiological role; it is filtered by the kidneys and excreted in urine.
Measurement Purpose
Creatine isn’t typically measured in blood tests. Levels of creatinine are measured to assess kidney function in basic metabolic panels.
Effect of Exercise
Creatine is depleted during high-intensity exercise. Levels of creatinine increase temporarily after intense exercise due to muscle breakdown.
Supplementation
Creatine is widely used as an ergogenic aid and is available in powder, pill, and gummy form. Creatinine is not a supplement.
Health Considerations
Creatine is generally safe for healthy individuals when following the recommended dosage. Elevated levels of creatinine may indicate kidney dysfunction, although it is normal for levels to rise in those with greater muscle mass or those taking creatine supplements.
Creatine Supplementation: Benefits and Best Practices
Creatine is one of the most widely researched supplements, with studies showing it can help support both physical and cognitive performance.
This 2019 review examined the benefits of creatine supplementation on cognitive processing and traumatic brain injury, concluding that “creatine can exert an influence in situations whereby cognitive processes are stressed.”
Its physical benefits have been studied for more than 50 years, with research consistently showing it can lead not only to greater training adaptations, but also enhanced post-exercise recovery, injury prevention, thermoregulation, and rehabilitation.
Dosing Protocols
Creatine dosing has two common approaches—a loading phase and a maintenance phase.
The loading phase typically involves taking 20 grams of creatine per day for 5 to 7 days. This approach quickly saturates muscle stores. It is more common among bodybuilders looking to accelerate strength and power gains.
A maintenance dosing protocol is more commonly used and involves taking 3 to 5 grams of creatine per day. Saturation will take longer (~3-4 weeks) but it is simpler and there are usually fewer side effects (such as bloating).
Safety Considerations
Creatine is safe for most healthy people when taken as directed, but some people should exercise caution:
People with kidney issues (existing or at risk)
Those on medications that affect kidney or liver function
Pregnant or breastfeeding women
Anyone with electrolyte imbalances
It is recommended to stick to 3 to 5 grams per day and to stay hydrated to support kidney function. Consult a doctor if you have medical conditions or take prescription drugs. Temporary weight gain from water retention is common but harmless. You can learn about some of the myths surrounding creatine use in this article.
Choosing a Quality Creatine Supplement
When choosing a creatine supplement, look for pure creatine monohydrate from a reputable manufacturer. Third-party testing ensures you're getting exactly what the label claims, without contaminants or banned substances.
For those looking for a premium creatine supplement, Momentous Creatine offers 5 grams of pure creatine monohydrate per serving with no fillers or additives. It's NSF Certified for Sport®, ensuring it meets the highest quality and purity standards.
Available in both jars and convenient travel packs, Momentous Creatine dissolves easily and is unflavored, making it simple to incorporate into your daily routine whether at home or on the go.
Find out what customers are saying about Momentous Creatine:
“This product has helped me to noticeably increase my muscle mass. I wish I had started this years ago! The product is tasteless and easy to adhere to dosage recommendations by adding to water or coffee.”
-Christina S.
“I love adding this to my daily breakfast smoothie after strength training. I’ve noticed I have more strength during my workouts since I’ve been using it.”
-Deon B.
“I appreciate the high quality and purity of Momentous creatine monohydrate and the assurance I get knowing it is NSF certified. I will mix it with the Momentous whey protein powder for my pre-workout meal that is easy to digest.”
-Russell G.
“I feel good knowing I’m putting a clean product into my body. I feel a noticeable difference and have more energy. I put it in my coffee in the morning.”
-Alexis K.
Frequently Asked Questions About Creatine and Creatinine
Will taking creatine supplements harm my kidneys?
For healthy individuals, creatine supplements do not harm the kidneys when taken at recommended doses. Research shows no evidence of kidney damage in people without pre-existing kidney issues. However, creatine can slightly raise creatinine levels, which may be misinterpreted as kidney stress on blood tests. If you have kidney disease or risk factors, consult a doctor before supplementing.
How much will creatine supplementation affect my creatinine levels?
Creatine supplementation may cause a slight increase in blood creatinine levels, typically within the upper end of the normal range. This happens because some ingested creatine naturally breaks down into creatinine. The rise is usually not clinically significant in healthy individuals but may be flagged on lab tests. It’s important to note that this increase doesn't indicate kidney damage—just a byproduct of increased creatine intake. Always share supplement use with your healthcare provider to avoid confusion during bloodwork interpretation.
Is it normal for creatinine levels to increase with exercise?
Yes, it's normal for creatinine levels to temporarily increase after intense exercise. Strenuous activity can lead to muscle breakdown, which releases more creatinine into the bloodstream. This is usually a short-term effect and doesn’t indicate kidney damage in healthy individuals. Levels typically return to normal with rest and hydration. If you're very active, especially with resistance training or endurance sports, mild elevations in creatinine are expected and should be interpreted with that context in mind.
Can women take creatine supplements?
Women can safely take creatine supplements, and many do to support muscle strength, endurance, and recovery. Research shows creatine benefits women just as it does men, especially during resistance training or high-intensity workouts. It may also help with brain function and muscle preservation as women age. As with anyone, women should stick to recommended doses (typically 3–5g daily) and consult a healthcare provider if they have any medical conditions.
How long does it take to see results from creatine supplementation?
You can start seeing results from creatine supplementation within 1 to 2 weeks, especially if you do a loading phase (20g/day for 5–7 days). Without loading, taking 3–5g daily may take 2 to 4 weeks to fully saturate muscles and show effects. Benefits include increased strength, power, endurance, and faster recovery during high-intensity training. Individual response varies based on diet, muscle mass, and activity level. Regular training and hydration can help maximize results.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
