Although their names sound similar, creatine and creatinine are different compounds. Creatine is a natural substance found in your brain and muscles, while creatinine is what’s left over after creatine breaks down in your muscles, typically when your body processes protein.
Creatine breaks down into creatinine more frequently in people with more muscle mass, but it happens in everyone due to physical activity. Creatine is mostly expelled through urine. While creatine provides energy to your muscles, creatinine offers insight into your body’s processes as a byproduct of that energy.
Both creatine and creatinine can inform you about your health but in different ways. Many athletes use creatine supplements to boost muscle strength, as it naturally occurs in your body. Creatine is made from three amino acids: glycine, arginine, and methionine and is mainly produced in the liver, kidneys, and pancreas. You can find small amounts of it in your brain and heart too.
Creatine helps generate energy by replenishing adenosine triphosphate (ATP), a molecule essential for muscle contractions and nerve function. It plays a role in muscle recovery after strenuous workouts. Athletes might need more creatine due to their active lifestyle, and they can boost creatine levels by eating animal-based foods like red meat and fish, as plant-based foods don’t typically contain creatine.
On the other hand, creatinine is a waste product from creatine breakdown and is also produced during digestion and from eating protein-rich foods like fish. About 1–2% of the creatine in muscles turns into creatinine and exits the body through urine. People who regularly exercise and have more muscle mass often have higher creatinine levels.
Doctors use urine tests to check creatinine levels as an indicator of kidney health since your kidneys filter out waste. Persistently high creatinine levels might signal a risk for chronic kidney disease or kidney stones due to waste buildup. Those with kidney problems might find creatinine accumulating in their bloodstream, having trouble eliminating it through urine.
Creatine is well-known as a supplement, whereas creatinine serves as a health marker. To evaluate kidney health, doctors can check creatinine levels. In patients with kidney disease, elevated creatinine might indicate worsening kidney function. They may also perform a GFR (glomerular filtration rate) blood test, which measures creatinine to assess kidney health, noting a higher GFR correlates with more creatinine in the blood.
Creatinine can be taken in capsule form to help increase muscle mass by slowing muscle breakdown over time, especially in the elderly or those with weakened immune systems, as recommended by healthcare providers.
Creatine is often used by athletes to boost muscle mass and performance, assist with blood sugar control, and possibly improve brain health. Research identifies creatine monohydrate as the most effective form of creatine. Studies suggest that creatine supplements, when combined with resistance training, enhance muscle growth across various age groups, though it’s more effective in younger individuals.
While creatine is generally safe, it can cause side effects if taken in large doses. Consuming high doses, like 20 grams per day, might cause water retention, while over 10 grams daily can lead to gastrointestinal issues such as diarrhea. Creatine supplements might also slightly increase creatinine levels in the blood temporarily, but this isn’t harmful to kidney health. Limiting intake to 3-5 grams per day can help avoid side effects.
Most people can safely use creatine supplements, but it’s wise to consult a healthcare provider if you’re pregnant, breastfeeding, or taking other medications. Even though creatine is one of the most researched dietary supplements, getting professional advice is recommended when using it alongside other treatments.
Creatine helps energize your body for workouts and recovery, while creatinine, a breakdown product of creatine, provides insights into kidney health. Athletes using creatine supplements can gain muscle mass, and incorporating protein-rich foods like red meat and fish can naturally enhance your creatine levels.
