Creatine Monohydrate Safety: ISSN Issues Press Release

The International Society of Sports Nutrition (ISSN) has released a scientific position statement affirming that creatine monohydrate is safe, beneficial throughout the lifespan, and should not be restricted. Backed by over 680 peer-reviewed studies, the ISSN concludes that creatine supplementation supports muscle growth, enhances athletic performance, and improves cognitive function, with no evidence of harm in healthy individuals. Despite its well-documented benefits, some policymakers have proposed restricting creatine sales to minors, citing concerns that lack scientific support. The ISSN strongly opposes such restrictions, arguing that creatine is a naturally occurring compound found in food and essential for cellular energy production. The organization emphasizes that no credible research links creatine to kidney or liver damage and that long-term use is safe even at higher doses. The ISSN calls for evidence-based policymaking, urging health professionals and lawmakers to focus on education rather than unnecessary regulation. Their stance reinforces that creatine monohydrate is one of the safest and most effective supplements available today.

Summary of the ISSN Press Release on Creatine Monohydrate Safety

Creatine is Safe and Beneficial for All Ages – Extensive research, including over 680 clinical studies, confirms creatine monohydrate safety for long-term use and supports muscle growth, cognitive function, and athletic performance across all age groups (Kreider et al., 2017).
No Scientific Justification for Restricting Creatine Use in Minors – The ISSN opposes any government restrictions on creatine sales to teenagers, as there is no evidence that creatine causes harm in healthy individuals. Instead, the ISSN urges evidence-based policymaking to prevent unnecessary fear and misinformation.
Creatine Supports Growth, Health, and Performance – Creatine supplementation helps athletes improve strength and recovery, aids in cognitive function for older adults, and provides a cost-effective alternative for those with low dietary creatine intake (e.g., vegetarians and vegans). It has no proven link to kidney or liver damage in healthy users.

The Truth About Creatine Monohydrate Safety: ISSN Issues Press Release

If you’ve been in the gym scene for a while, you’ve probably heard mixed opinions about creatine monohydrate safety. Creatine monohydrate is one of the most researched sports supplements, with hundreds of studies confirming its effectiveness for muscle growth, workout performance, and recovery. Despite this, some people throw around scary stories about kidney and liver damage. So, what’s the truth?

That’s exactly what Dr. Richard Kreider and a team of experts from the International Society of Sports Nutrition (ISSN) wanted to find out. Their research press, “Creatine supplementation is safe, beneficial throughout the lifespan, and should not be restricted,” was recently published. They went through over 680 clinical studies and found something pretty surprising—creatine monohydrate safety is well-established and beneficial, even for long-term use. If you’re lifting, training, or just trying to build muscle the smart way, this is for you.

Why the ISSN Released a Statement on Creatine Monohydrate Safety

The International Society of Sports Nutrition (ISSN) has expressed concern over government discussions regarding possible restrictions on creatine supplements for minors. While creatine is legal and widely available, some policymakers have proposed limiting its sale to teenagers. However, the ISSN strongly opposes these restrictions, arguing that they are not based on scientific evidence. Here’s why:

Creatine is a naturally occurring compound – Your body already makes it, and it’s found in foods like red meat and fish.
It supports growth and athletic performance – Young athletes need creatine for muscle development, strength, and recovery.
There’s no conclusive evidence of harm. While long-term studies in minors are limited, current research shows no negative effects of creatine supplementation on healthy individuals.

The ISSN urges lawmakers to base their decisions on science, not speculation, to avoid discouraging safe and beneficial supplement use.

What is Creatine, and Why is it Important?

Creatine monohydrate safety begins with understanding what creatine is and why it’s essential for the body. Creatine is a naturally occurring compound found in the human body that plays a crucial role in cellular energy production. It helps the body generate adenosine triphosphate (ATP), which fuels muscle contractions during high-intensity exercise.¹

The body synthesizes 2 to 4 grams of creatine daily, primarily in the muscles, brain, and heart. Since creatine is mainly found in animal-based foods like red meat and fish, supplementation is an effective and affordable way to ensure optimal creatine levels, especially for vegetarians, vegans, and athletes.

The Science Behind Creatine Monohydrate Safety

Let’s set the record straight: Creatine isn’t some artificial chemical—it’s already in your body.

Your body naturally produces about 2 to 4 grams of creatine per day.²
Half of the body’s creatine supply comes from dietary sources, mainly red meat and fish.³
Not getting enough creatine can lead to slower muscle growth, higher body fat, and reduced athletic performance.^4,5
If you’re a vegan or vegetarian, your creatine intake is likely suboptimal, making creatine supplementation even more important.⁶

Is Creatine Monohydrate Safe? What the Research Says

If you’ve ever been told that creatine wrecks your kidneys or liver, let’s clear that up:

Over 680 clinical studies have shown creatine is safe, even when taken for years.²
The FDA (Food and Drug Administration) has classified it as “Generally Recognized as Safe” (GRAS) (FDA Report, 2020).
No research links creatine to kidney or liver damage in healthy individuals.
Creatine is approved for use in multiple countries, including Canada, Europe, Australia, South Korea, Japan, and China.
Additionally, long-term studies found that individuals taking up to 30 grams per day for 14 years showed no negative health effects. ⁷

These findings confirm that creatine monohydrate safety is well-established for athletes and bodybuilders, making it a trusted supplement for muscle growth and strength training.

Addressing Common Myths About Creatine Monohydrate Safety

“Creatine causes bloating!” – Not exactly. Creatine pulls water into your muscles, not under your skin. If anything, it makes them look fuller and more defined.
“It’s only for bodybuilders!” – Nope. Creatine is beneficial for teen athletes, adults, and even older individuals looking to maintain muscle mass.
“Creatine is a steroid!” – Absolutely not. Creatine is a natural compound, not a hormone.

Creatine Monohydrate and Water Retention: Does It Cause Bloating?

Some people worry that creatine causes bloating or unwanted weight gain. However, research shows that while creatine initially increases water retention in muscles, this effect is temporary and does not lead to excess fat gain.⁷

Why Banning Creatine for Teenagers is Unnecessary

Some policymakers have suggested restricting creatine sales to minors, but there is no scientific justification for doing so.

No study has found creatine to be dangerous for healthy teenagers.
Restricting access could create unnecessary fear and discourage safe, beneficial supplement use.
It may prevent healthcare professionals from recommending creatine, even when it’s useful for athletic performance and cognitive support.

Rather than imposing unwarranted restrictions, the ISSN urges educating young athletes on proper supplementation based on scientific evidence.

Conclusion: Is Creatine Monohydrate Safe for You?

Based on decades of research, creatine monohydrate safety is well-supported by science. Whether you are a bodybuilder, athlete, or fitness enthusiast, creatine is a safe, effective, and affordable supplement for building muscle and improving performance.

Increases muscle mass and strength
Improves workout performance and recovery
It has no negative effects on kidney or liver function in healthy individuals

If you are looking for a proven supplement to boost your gains, creatine monohydrate is one of the safest and most researched options available today.

References

1 Kreider, R. B. & Stout, J. R. Creatine in Health and Disease. Nutrients 13 (2021). https://doi.org/10.3390/nu13020447

2 Kreider, R. B. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z

3 Kreider, R. B., Jäger, R. & Purpura, M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients 14 (2022). https://doi.org/10.3390/nu14051035

4 Korovljev, D., Stajer, V. & Ostojic, S. M. Relationship between Dietary Creatine and Growth Indicators in Children and Adolescents Aged 2-19 Years: A Cross-Sectional Study. Nutrients 13 (2021). https://doi.org/10.3390/nu13031027

5 Korovljev, D., Todorovic, N., Stajer, V. & Ostojic, S. M. Food Creatine and DXA-Derived Body Composition in Boys and Girls Aged 8 to 19 Years. Nutr Metab Insights 14, 11786388211059368 (2021). https://doi.org/10.1177/11786388211059368

6 Kaviani, M., Shaw, K. & Chilibeck, P. D. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health 17 (2020). https://doi.org/10.3390/ijerph17093041

7 Jäger, R., Purpura, M., Shao, A., Inoue, T. & Kreider, R. B. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 40, 1369-1383 (2011). https://doi.org/10.1007/s00726-011-0874-6