Does creatine damage your kidneys?

In healthy people, the 2017 ISSN position stand found no convincing evidence that it does. If you already have kidney disease, do not take it without your GP's advice.

Is creatine safe during menopause?

The research in healthy women has not shown safety problems, but trials around menopause are small. Check with your GP if you have a health condition.

Is creatine safe for women over 40?

Updated 29 October 2026

For healthy adults, creatine monohydrate at the usual 3 to 5 g a day has a good safety record in research, and a sports nutrition position stand found no convincing evidence that it harms the kidneys in healthy people. Research in women around menopause is promising but still small. Check with your GP first if you have kidney disease or take regular medicines.

What the evidence says

The International Society of Sports Nutrition's 2017 position stand reviewed the safety research and concluded that creatine is safe and well tolerated in healthy people at recommended doses. It describes 3 to 5 g a day as a maintenance dose. Note that the review was funded by a supplement industry body.
A 2021 review of creatine in women suggests it may be particularly relevant during and after menopause, because of how hormone changes affect creatine in the body. Most of the trials behind it are small.
Creatine is not a substitute for training. Strength work on at least two days a week is still the foundation.

If you want to try it

Check with your GP if needed
Especially if you have kidney or liver disease, diabetes, or take regular medicines.
Choose plain creatine monohydrate
It is the form used in most of the research.
Keep the dose simple
3 to 5 g a day, taken any time, is the maintenance dose in the position stand. A loading phase is optional.
Keep training
Pair it with strength training on at least two days a week. Our home strength test gives you a baseline to judge it by.

Food comes first. If your protein is low, fixing that matters more. The protein calculator shows your daily range.

Questions people also ask

Does creatine damage your kidneys?: In healthy people, the 2017 ISSN position stand found no convincing evidence that it does. If you already have kidney disease, do not take it without your GP's advice.
Is creatine safe during menopause?: The research in healthy women has not shown safety problems, but trials around menopause are small. Check with your GP if you have a health condition.

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Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.