Is Creatine Safe?
Quick Answer
Yes. Creatine monohydrate is probably the most studied supplement on the planet. Over 500 studies. Zero serious safety concerns in healthy adults. 3-5g daily is the sweet spot. You might hold a bit of water at first, but that's it. The kidney damage thing? A myth we'll debunk below.
Key Points
- Over 500 studies. This isn't new or experimental.
- The kidney damage myth is based on misread blood tests
- Water retention is temporary and harmless
- Multi-year studies show zero long-term concerns
- Most researched sports supplement ever made
Detailed Answer
Look, creatine has been around since the 1990s. If it were dangerous, we'd know by now. The ISSN, ACSM, and basically every sports science organization has signed off on it.
The kidney myth won't die. Here's what actually happened: creatine breaks down into creatinine, which doctors use to measure kidney function. More creatine = slightly higher creatinine readings. Some doc saw elevated creatinine in an athlete taking creatine and freaked out. But actual kidney function? Totally fine. Studies have followed athletes for YEARS. No damage.
Side effects are mild. You might gain 1-3 pounds of water initially (that's it working, not a problem). Some people get minor stomach issues if they don't drink enough water. Muscle cramps? Mostly a myth, and actually less common with proper hydration.
Important Considerations
- Got kidney disease already? Talk to your doctor first. Everyone else is fine.
- Drink water. You should be doing that anyway.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- guidelineISSN Position Stand on Creatine (2017)
- reviewCreatine Supplementation and Health: A Meta-Analysis (2021)
- studyLong-term Creatine Safety: 5-year Follow-up Study
Related Questions
Nope. This myth refuses to die. Your creatinine levels might tick up on a blood test because that's literally what creatine breaks down into. But actual kidney function? Unchanged. We have years of data on this.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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