How to Optimize Creatinine Levels for Peak Performance and Longevity

Get tested to monitor creatinine levels over time. Keeping creatinine in a healthy range maintains kidney function for peak performance and longevity.

As a driven professional striving for peak performance and longevity, your health and vitality are top priorities.

An important biomarker to monitor is your creatinine level. Creatinine is a waste product produced by your muscles and excreted by your kidneys. Healthy creatinine levels indicate your kidneys are functioning properly to filter waste from your blood. However, high creatinine can signal kidney damage or disease and reduce your life expectancy.

To optimize your creatinine for maximum health and productivity, you need to understand how it works, why it matters, and how to manage it. This comprehensive guide provides an in-depth look at creatinine testing, ideal levels, and simple lifestyle changes to keep your creatinine in check.

TLDR: Creatinine levels are an indicator of your kidney function and health.

  • Keep your creatinine levels in a healthy range to maintain kidney function and reduce risks of disease.
  • High creatinine levels may indicate kidney damage so get tested regularly.
  • Make lifestyle changes like a balanced diet, staying hydrated and exercising to keep creatinine optimized.

What Is Creatinine and Why Is It Important?

What Is Creatinine?

Creatinine is a waste product produced by your muscles as a result of normal muscle breakdown during activity. It is removed from your blood by your kidneys, filtered out of the bloodstream and excreted in urine.

Why Is it Important?

Creatinine levels are used as an indicator of your kidney function and health. As creatinine builds up in your blood, it is a warning sign that your kidneys may not be working properly to filter waste and excess fluid from your blood. When this happens over time, it can lead to several health issues:

  • Increased risk of cardiovascular disease. Poor kidney function results in the accummulation of fluids in the blood that damage blood vessels and increase blood pressure, straining the heart.
  • Electrolyte imbalances: Kidneys play a crucial role in maintaining the balance of electrolytes in the body, including potassium and sodium. When kidney function is compromised, these electrolytes can become imbalanced, leading to potential disruptions in nerve and muscle function.
  • Anemia: Healthy kidneys produce a hormone called erythropoietin, which stimulates the production of red blood cells in the bone marrow. Reduced kidney function can result in lower levels of erythropoietin, leading to a decrease in red blood cell production and subsequently causing anemia.
  • Bone health issues: Kidneys help regulate the levels of calcium and phosphorus in the body. When kidney function declines, imbalances in these minerals can occur, contributing to bone problems such as bone weakening (osteoporosis) and an increased risk of fractures.

Interpreting Your Creatinine Test Results

Once you have had your creatinine levels tested, it is important to understand what your results mean and determine appropriate next steps. Normal creatinine levels can vary slightly between individuals based on factors like muscle mass, but generally fall within 0.6 to 1.2 mg/dL for women and 0.8 to 1.4 mg/dL for men.

Elevated Creatinine

If your creatinine level is above the normal range, it could indicate your kidneys are not functioning properly. Creatinine is a waste product produced by muscle metabolism, so impaired kidney function prevents it from being filtered out of your bloodstream efficiently.

Fluctuating or Decreased Creatinine

Fluctuations in your creatinine levels over time or levels below the normal range could also indicate a medical issue and warrant follow up. Lower than normal creatinine can be a sign of low muscle mass or severe liver disease. It is best to consult a physician, as they may want to test your creatinine levels over multiple time points or run additional diagnostics. They can determine if any intervention or treatment is needed based on the underlying cause.

How Often Should You Get Your Creatinine Levels Checked?

For most adults, creatinine levels should be checked at least once every 1-2 years after age 40-50, and potentially more often after age 65. Your doctor may recommend more frequent testing if:

  • You have a medical condition like diabetes, high blood pressure, or cardiovascular disease that can impact kidney health.
  • You are on medications that can affect kidney function. Some blood pressure medications and NSAID pain relievers are known to potentially cause issues.
  • You have a family history of kidney disease or kidney failure. Genetics play a role in kidney health and longevity.
  • Your creatinine levels have been increasing over time or are near the upper limit of the normal range. Early detection of decreasing kidney function is key.

While a single creatinine test provides a snapshot of your kidney function, tracking your levels over time provides a more complete picture of your kidney health and how it is changing with age.

Mito Health's flagship package, priced at $499, offers testing for creatinine as well as 66 other carefully curated biomarkers that provide insight into various aspects of your health - this comprehensive suite of tests allows for early detection of cancer, heart disease, neurodegenerative disorders, diabetes and more.

In addition to testing, you will receive a personalized health optimization plan from our doctors incorporating supplements, nutrition, exercise and sleep strategies, discounted pricing for specialized additional tests, and access to exclusive health and longevity events for members.

Lifestyle Changes to Optimize Creatinine

To optimize your creatinine levels and kidney health through lifestyle changes, several recommendations can be implemented.

Dietary Adjustments

Your diet has a significant impact on creatinine levels and kidney function.

  • Focus on eating more plant-based foods like beans, lentils and nuts. These provide protein without excess creatinine.
  • Increase consumption of vegetables, fruits and whole grains. These are high in fiber but low in creatinine.
  • Reduce intake of red meat and protein supplements as excess protein can strain the kidneys.
  • Stay hydrated by drinking six to eight glasses of water per day. This helps the kidneys function properly and flush out waste products.

Exercise Regularly

  • Engaging in regular aerobic exercise for at least 30 minutes a day, five days a week can help lower creatinine levels.
  • Activities such as walking, jogging, biking and swimming help improve circulation and kidney function.
  • In addition, strength or resistance training two times a week builds muscle and improves metabolism.
  • However, avoid high-intensity interval training or heavy weight lifting which can cause spikes in creatinine.

Maintain a Healthy Weight

If you are overweight or obese, losing excess pounds can significantly improve your kidney health and lower creatinine levels. Losing weight reduces the workload on your kidneys and decreases inflammation in the body.

  • Aim for losing 1-2 pounds per week through a balanced diet and regular exercise.
  • Losing 5-10% of your body weight can produce noticeable health benefits.

Stop Smoking

Smoking is extremely damaging to your kidneys and raises creatinine levels.

  • Quitting smoking is one of the best things you can do for your health and longevity.
  • Ask your doctor about resources to help you quit, such as nicotine replacement therapy, medication, counseling, or support groups.
  • Your creatinine levels will start to improve within the first month of quitting and continue to get better over time.

Supplements and Medications for Managing Creatinine

To optimize your creatinine levels and kidney function, certain supplements and medications may be recommended by your doctor. These aim to slow progression of kidney disease and manage related conditions.

Angiotensin-Converting Enzyme (ACE) Inhibitors

ACE inhibitors are commonly prescribed to control high blood pressure and proteinuria (excess protein in the urine), both of which can accelerate kidney damage.

Popular ACE inhibitors include lisinopril, enalapril, and ramipril. These medications work by blocking the ACE enzyme to widen blood vessels and lower blood pressure.

Studies show ACE inhibitors can slow the worsening of kidney function and delay the need for dialysis or transplantation.

Angiotensin II Receptor Blockers (ARBs)

For those unable to tolerate ACE inhibitors, ARBs like losartan, valsartan, and candesartan are alternative options.

They work similarly by blocking the angiotensin II receptor to lower blood pressure and proteinuria.

ARBs have been shown to preserve kidney function and reduce risk of end-stage renal disease.


Diuretics, also known as water pills, may be used to control blood pressure and edema (fluid buildup) in those with chronic kidney disease.

Common diuretics include furosemide, hydrochlorothiazide, and metolazone.

These medications work by reducing sodium reabsorption in the kidneys to increase urine output.

Diuretics provide relief from symptoms like swelling, shortness of breath and chest pain.

However, they can also deplete potassium, so levels should be closely monitored.

Erythropoiesis-Stimulating Agents (ESAs)

For anemia related to kidney disease, ESAs such as epoetin alfa (Epogen®) or darbepoetin alfa (Aranesp®) may be prescribed.

These stimulate red blood cell production to raise hemoglobin and hematocrit levels.

ESAs can reduce symptoms like fatigue, shortness of breath, and chest pain, while improving quality of life and ability to exercise.

However, ESAs also carry risks like increased blood pressure, so close monitoring is needed.

In summary, a combination of these supplements and medications, along with lifestyle changes, can help slow the progression of chronic kidney disease and manage related complications to optimize health and longevity. Always consult your doctor regarding appropriate treatment options based on the severity and underlying cause of your condition.


To conclude, monitoring and optimizing your creatinine levels is one of the most important steps you can take to safeguard your health and performance over the long run. While creatinine itself is not harmful, elevated levels can indicate kidney damage or disease and lead to dangerous complications if left unaddressed.

By understanding your personal creatinine levels, the factors that influence them, and making proactive lifestyle changes, you are empowering yourself to avoid health issues down the road and maintain peak vitality and productivity for life.

At Mito Health, we specialize in advanced health diagnostics to test your creatinine levels (along with 66 other biomarkers) - to form a science-based, personalized health plan to help you optimize your health. Sign up for our flagship package today to take control of your health and your future.

Written By
J. Hsu
December 26, 2023
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