Do Protein and Creatine Shakes Harm the Kidneys? NHS Surgeon Explains the Truth

Protein shakes and creatine supplements are now a common part of fitness routines for many people. From gym beginners to professional athletes, these products are used to build strength, improve performance, and support muscle growth. However, social media is filled with warnings about kidney damage, kidney stress, and even kidney failure linked to these supplements. Many people are left confused, wondering whether a daily scoop could harm their health.

Dr Karan Rajan, a surgeon from the National Health Service (NHS) in the UK, recently explained what really happens when the kidneys process protein and creatine. Speaking in a video posted on 18 November, he clarified that the real risk depends mainly on whether a person has healthy kidneys or a pre-existing problem.

According to Dr Rajan, people with normal kidney function do not need to worry about protein shakes. He explains that scientific evidence shows high amounts of protein, even up to three grams per kilogram of body weight, do not harm healthy kidneys. The body is capable of filtering the waste that comes from protein breakdown. For most healthy individuals, protein shakes are safe when taken within normal limits and as part of a balanced diet.

However, Dr Rajan also points out that the situation is different for people who already have kidney disease. If someone has chronic kidney problems, high protein intake can make the condition worse over time. The body may struggle to eliminate the extra waste, adding strain to the kidneys. In such cases, doctors often recommend reducing protein consumption. Lower intake can slow the development of kidney damage and reduce the possibility of needing dialysis in the future.

Dr Rajan then addresses creatine, another popular supplement used to increase energy and muscle performance. He explains that creatine does not harm healthy kidneys either, and there is no strong evidence showing kidney toxicity in people without medical issues. However, like protein, creatine is not recommended for those who already have kidney disease. There is limited research on the long-term effects of creatine in people with kidney problems, so avoiding it becomes the safer choice.

He further explains that creatine use may cause confusion during blood tests. A common marker used to measure kidney function is serum creatinine. Because creatine supplements can raise this level, someone taking them may receive a test result that falsely suggests a kidney problem. For this reason, Dr Rajan recommends using cystatin C, another blood marker that gives a more accurate picture of kidney health for supplement users.

His message is simple: supplements are not dangerous by themselves, but they must be used responsibly. People with healthy kidneys can take protein and creatine without fear, but those with existing conditions should be cautious.

Fitness supplements are becoming more popular every year, especially among young adults who want faster results. But it is important to remember that no powder or tablet replaces good nutrition, proper hydration, and regular check-ups. Even when the body is healthy, extreme use of supplements does not guarantee better results and can sometimes lead to digestive discomfort or unnecessary stress.

Dr Rajan’s advice encourages people to understand their own health before copying trends from gyms or social media. His explanation makes one point clear: supplements are safe for most people, but individuals with medical concerns should consult a doctor first. Good health starts with informed choices, not fear or hearsay.