Creatine Makes Your Kidney Test Look Worse. Here's Why

A video with millions of views says creatine shrinks your fat cells by 30%. The evidence does not show that. The real story is more interesting, and it runs past muscle into your brain and into your kidney lab results.

In this video, Dr. Sean Hashmi sorts the creatine claims that have data behind them, muscle, strength, and memory, from the ones invented for clicks. You'll see why the muscle and memory benefits are real but modest, why the effect on the aging brain is far larger than in young adults, why creatine can make your kidney blood test look worse without your kidneys being worse, and the exact dose that matters. If you take creatine or you have ever had a confusing creatinine result, this is for you.

WHAT YOU'LL LEARN
- The real muscle benefit: about 1.3 kg more lean tissue with resistance training in older adults (Chilibeck meta-analysis)
- Why the memory effect size jumps from near zero in young adults to 0.88 in adults aged 66 to 76
- Why your brain, which burns about a fifth of your energy, responds most when it is stressed or sleep-deprived
- The kidney-lab twist only a nephrologist flags: creatine raises serum creatinine while measured GFR stays normal (2025 BMC Nephrology review)
- Why cystatin C sidesteps the creatine effect and gives an accurate kidney number
- The viral claims that fail: 30% fat-cell shrinkage, testosterone boosts, and mega-dosing
- The exact dose: 3 to 5 grams a day of creatine monohydrate, no loading required

CHAPTERS
00:00 The viral creatine claim that is not true
00:52 The muscle story: what is not in dispute
02:29 Why creatine is suddenly everywhere: the brain
03:38 The memory effect that jumps in older adults
05:33 Why creatine makes your kidney labs look worse
06:48 Why cystatin C gives the accurate number
07:16 The viral claims that fail
09:10 The bottom line and the dose

WATCH NEXT
Your Creatinine Test Is Lying About Your Kidneys
https://www.youtube.com/watch?v=4ZfaXgAQqMs

KEY REFERENCES
Chilibeck PD, Kaviani M, Candow DG, et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. [VERIFY DOI against PubMed]
Prokopidis K, Giannos P, Triantafyllidis KK, et al. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis. Nutrition Reviews, 81(4), 416-427. [VERIFY DOI]
Forbes SC, Cordingley DM, Cornish SM, et al. (2024). Creatine supplementation and cognitive performance: a meta-analysis. Frontiers in Nutrition. [VERIFY exact citation and DOI]
de Souza E Silva A, et al. (2025). Effect of creatine supplementation on kidney function: a systematic review. BMC Nephrology. [VERIFY exact citation, authors, and DOI]
Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition, 14, 18. doi:10.1186/s12970-017-0173-z

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The information in this content is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have seen in this content. The views expressed here are my own and do not represent the views of my employer or any affiliated institution.

#Creatine #Longevity #BrainHealth

Видео Creatine Makes Your Kidney Test Look Worse. Here's Why канала Sean Hashmi, MD