Is Creatine Safe? A New Study Finds No Side Effects Compared to a Placebo.

Key Takeaways of Is Creatine Safe? A New Study Finds No Side Effects Compared to a Placebo.

• Still asking is creatine safe? This massive 2025 study looked at hundreds of clinical trials and found no increase in side effects compared to a placebo.
• Scary rumors about hair loss, bloating, and creatine kidney damage? Not backed by solid evidence.
• Even when taken long-term or at higher doses, creatine monohydrate safety holds up. The benefits clearly outweigh the risks.

So, Is Creatine Safe—or Just Overhyped?

Let’s cut to the chase. If you’ve ever wondered is creatine safe, you’re not alone. It’s a supplement that’s been around for decades, found in gym bags and kitchen cabinets everywhere, but somehow, it’s still surrounded by a fog of doubt. People claim it messes with your kidneys, makes you lose hair, causes bloating—you name it. The kind of stuff that makes someone second-guess adding a scoop to their post-workout shake.

But here’s the good news: a powerhouse study published in 2025 by Kreider and a team of researchers is calling those rumors out. They dug through 685 clinical trials, combed through millions of health reports, and even scanned social media chatter to get the full picture. And their conclusion? Creatine’s not just safe—it’s one of the most well-tested supplements on the planet.¹

Study Overview: Putting Creatine Under the Microscope

To really get to the bottom of how safe is creatine supplementation, the researchers went all in.

They reviewed data from over 26,000 people who took part in clinical studies—ranging from kids to seniors, from couch potatoes to pro athletes. Nearly all of these folks were using creatine monohydrate, the tried-and-true form you’ll find in most supplements today.

On average, people took about 0.166 grams of creatine per kilogram of body weight daily. For someone who weighs 75 kg (or 165 lbs), that works out to around 12.5 grams per day. Some studies tracked participants for more than a decade. That’s serious long-term data on creatine monohydrate safety.

But the researchers didn’t stop there. They also dug into global health databases, looking at adverse event reports—those official records where people report problems with supplements or meds. And just to see how public opinion matched up with science, they scanned thousands of tweets and YouTube comments about creatine.

Now, to be clear, the study didn’t track workouts, diets, or macros. It focused purely on one thing: is creatine safe?

The Results: What the Numbers Say About Creatine Safety

Alright, here’s the part that really matters.

Out of all those clinical trials, 13.7% of creatine studies mentioned side effects. But guess what? 13.2% of placebo studies did, too. That’s basically the same. Statistically, there’s no meaningful difference (p = 0.776).

Even when you zoom in on the most common issues—like GI discomfort or muscle cramps—the differences were small. GI trouble popped up in 4.9% of creatine users vs. 4.3% of placebo users. And muscle cramps? 2.9% of creatine folks, compared to 0.9% with placebo. But when researchers looked at how many actual people reported issues, those numbers evened out.

Let’s talk real-world data. Out of 28.4 million adverse event reports, only 203 mentioned creatine. And nearly half of those weren’t even tied to creatine products. Many involved combo supplements or prescription meds. So again, no smoking gun here. If anything, this strengthens the case for creatine monohydrate safety.

Online, people are a bit more emotional. Social media posts were mostly neutral, but the negative ones often lacked sources or were based on outdated info. Classic internet, right?

Let’s Bust Some Myths: The Truth Behind Creatine Side Effects

That Creatine Kidney Damage Myth? Not True

This one just won’t die. But researchers have tried to kill it—with science.

Taner et al. (2010) looked at people taking up to 20 grams of creatine a day and found zero negative effects on kidney health.² More recently, Wu et al. (2022) backed this up with data from dozens of clinical trials, showing no signs of kidney damage.³ Even Kreider’s massive 2025 review couldn’t find a single credible case of long-term harm among athletes supplementing with creatine.¹

So if you’ve been losing sleep wondering about creatine kidney damage, it’s time to rest easy.

Does Creatine Make You Bald? Not Likely

This one usually comes up in locker room talk: “I heard creatine makes you go bald.” That idea comes from a small study linking creatine to a spike in DHT, a hormone associated with male-pattern baldness.

Here’s the truth: There’s no direct, proven link between creatine supplementation and hair loss.

Bloating and Water Weight? It’s Not What You Think

Yes, creatine pulls water into your muscles. But that’s the key—it’s inside the muscle cells. You won’t look puffy or bloated like you just downed a gallon of saltwater.

Most people actually enjoy the “fuller” look and feel in their muscles. And if you’re concerned, staying hydrated and following the correct dosage helps.

Cramping and Dehydration? Nope

This myth needs to go. Some folks claim creatine pulls water out of your system and causes cramps. But research says otherwise—no increase in cramping, and potentially better hydration.⁴ Creatine might actually help your body manage water, especially during hard training.

Beyond the Gym: Creatine and Your Brain

Here’s something you may not know: creatine doesn’t just power your squats and sprints—it fuels your brain, too.

New research suggests that creatine helps with mental clarity, focus, and even mood, especially when you’re tired or stressed. One study by Sandkühler et al. (2023) showed that people taking creatine performed better on cognitive tests, especially during periods of sleep deprivation or mental fatigue.⁵

And for older adults? Creatine could help slow cognitive decline and maintain muscle strength—two major concerns as we age. So if you’re wondering how safe is creatine supplementation for seniors, the science is looking very positive.

Why Creatine’s Benefits Are Worth It

At this point, the evidence is hard to ignore. Not only is creatine monohydrate safety well established, but the benefits are impressive.

Andres et al. (2017) called creatine one of the most thoroughly studied and effective supplements in sports nutrition.⁶ We’re talking real results: more reps, heavier lifts, faster recovery—all with a safety profile backed by decades of data.

Add the potential brain-boosting effects, and it’s clear why creatine’s reputation is growing in both fitness and medical communities.

How You Can Use Creatine Safely (and Effectively)

If you’re hitting the gym, creatine’s got your back. It helps with muscle growth, strength, and stamina—and it works well for both beginners and seasoned lifters.

Doctors are also starting to recommend creatine to older adults and patients recovering from injury or illness. It supports muscle retention and may enhance brain function.

And let’s not forget policy makers: with so much evidence, there’s no reason to restrict access. It’s safe and effective. It’s even listed as “Generally Recognized as Safe” (GRAS) by the FDA.

So yeah, the real question isn’t is creatine safe anymore—it’s why aren’t more people using it?

Conclusion: Still Wondering If Creatine Is Safe? Here’s Your Answer

Let’s wrap it up. Is creatine safe? Based on one of the largest studies to date—yes. The data speaks volumes. No major side effects. No link to kidney damage. And plenty of benefits.

If you’ve been hesitant, it’s time to rethink things. Whether you’re looking to hit new PRs in the gym or stay sharp as you age, creatine is a smart and safe choice. The myths are just that—myths. Trust the science. Get the gains.

FAQs: Your Creatine Safety Questions, Answered

Is creatine safe for everyday use?

Yes, especially when taken at the recommended dose. It’s well-tolerated and safe for daily supplementation.

Can creatine cause kidney damage?

No. The creatine kidney damage myth has been thoroughly debunked by multiple studies.

How safe is creatine supplementation for older adults?

Very safe—and potentially helpful for maintaining muscle mass and brain health.

Does creatine cause bloating?

Only mildly, and not for everyone. It’s intracellular water retention—not the kind that makes you look soft or puffy.

Is creatine safe to use long-term?

Absolutely. Some participants in clinical trials used creatine for over a decade with no issues. That’s real-world creatine monohydrate safety in action.

References

1               Kreider, R. B., Gonzalez, D. E., Hines, K., Gil, A. & Bonilla, D. A. Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports. J Int Soc Sports Nutr 22, 2488937 (2025). https://doi.org/10.1080/15502783.2025.2488937

2               Taner, B., Aysim, O. & Abdulkadir, U. The effects of the recommended dose of creatine monohydrate on kidney function. NDT Plus 4, 23-24 (2010). https://doi.org/10.1093/ndtplus/sfq177

3               Wu, S.-H. et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients 14, 1255 (2022).

4               Antonio, J. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w

5               Sandkühler, J. F. et al. The effects of creatine supplementation on cognitive performance—a randomised controlled study. BMC Medicine 21, 440 (2023). https://doi.org/10.1186/s12916-023-03146-5

6               Andres, S. et al. Creatine and creatine forms intended for sports nutrition. Molecular Nutrition & Food Research 61, 1600772 (2017). https://doi.org/https://doi.org/10.1002/mnfr.201600772