Is taking creatine healthy?

What Is Creatine?

Creatine is a naturally occurring compound found in the muscles and brain. It’s made in the body from amino acids—primarily glycine and arginine—and stored mostly in skeletal muscle. It helps regenerate adenosine triphosphate (ATP), the body’s main energy source for high-intensity, short-duration activities such as weightlifting, sprinting, and HIIT.

While creatine is found in foods like red meat and fish, creatine supplementation is often recommended for those with high physical demands or plant-based diets, as it ensures optimal muscle saturation and performance benefits.

Is Creatine Considered Healthy?

Supported by Decades of Research

Creatine is one of the most thoroughly researched supplements in sports nutrition. Over 500 peer-reviewed studies have confirmed its safety and effectiveness for both short-term and long-term use.

According to the International Society of Sports Nutrition (ISSN):

“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes... and is not only safe but possibly beneficial for various clinical populations.”

Naturally Occurring and Well-Tolerated

Because creatine is already produced by the body and found in everyday foods, supplementation doesn’t introduce a foreign substance—it simply increases the amount available for use during physical activity. When taken as recommended, creatine is considered very safe and well-tolerated in healthy individuals.

Health Benefits of Creatine Supplementation

1. Improved Muscle Strength and Power

The most well-known benefit of creatine is its ability to boost muscular performance. It increases the body’s phosphocreatine stores, which improves ATP regeneration during intense exercise. This translates into:

• Increased strength and power output

• Improved performance in resistance training

• Greater training volume and muscle gains over time

2. Enhanced Recovery and Reduced Fatigue

Creatine has been shown to reduce exercise-induced muscle damage, improve recovery between sets, and decrease muscle soreness. It also helps maintain training intensity during back-to-back sessions, making it ideal for athletes in high-frequency training environments.

3. Brain and Cognitive Health

Emerging research suggests that creatine may support brain health and cognitive performance. The brain, like muscles, requires ATP to function optimally—especially during mentally demanding tasks or sleep deprivation.

Studies have found creatine may improve:

• Working memory and reaction time

• Mental fatigue resistance

• Cognitive performance under stress

This makes it potentially beneficial for students, shift workers, and older adults.

4. Potential Benefits for Older Adults

In older populations, creatine has shown promise in preserving lean muscle mass, increasing bone mineral density, and potentially reducing the risk of falls and frailty. It may also support neuromuscular function and improve quality of life as part of a resistance training program.

Is Creatine Safe for Long-Term Use?

No Harm to Liver or Kidneys in Healthy People

One of the most common myths surrounding creatine is that it damages the liver or kidneys. However, research shows that creatine has no adverse effects on these organs in healthy individuals.

In long-term studies lasting up to five years, participants taking daily creatine showed no signs of kidney or liver dysfunction when compared to control groups.

A 2011 study published in the Journal of the International Society of Sports Nutrition concluded:
“There is no evidence that creatine supplementation increases the risk of kidney damage in healthy individuals.”

Proper Hydration is Important

While creatine increases water retention in muscles, this is intracellular water, not general bloating or water weight gain. It’s still a good idea to drink plenty of water while supplementing to support muscle hydration and function.

Potential Side Effects of Creatine

1. Temporary Weight Gain

Because of increased water retention in the muscles, some people may experience an initial weight gain of 1–2kg during the first week of supplementation. This is not fat, but rather water drawn into the muscles—a sign that creatine is working.

2. Minor Digestive Upset

Some users may report stomach cramps, nausea, or bloating—especially if taking large doses or using poor-quality products. To minimise this:

• Use micronised creatine monohydrate for better absorption

• Stick to a daily dose of 3–5g

• Mix with sufficient water and avoid taking it on an empty stomach

3. Hair Loss Rumours

Concerns about creatine and hair loss stem from a single 2009 study that showed an increase in DHT (dihydrotestosterone)—a hormone linked to male pattern baldness. However, no hair loss was observed in the study, and no research since has confirmed a direct link between creatine and hair loss.

How to Take Creatine Safely

Dosage Recommendations

• Loading phase (optional): 20g/day split into 4 doses for 5–7 days

• Maintenance phase: 3–5g/day

• Without loading: Simply take 3–5g/day consistently

Loading may saturate muscles faster, but daily intake without loading is equally effective over time.

Timing

While creatine can be taken before or after a workout, the key is daily consistency. Some prefer taking it post-workout with a protein shake, but it can be taken any time of day.

Who Should Be Cautious?

While creatine is safe for most people, those with pre-existing kidney issues or undergoing treatment for chronic conditions should consult a healthcare provider before starting any supplement. Similarly, pregnant or breastfeeding individuals should seek medical advice.

Conclusion: Is Taking Creatine Healthy?

Yes—taking creatine is healthy for most people, especially when used as directed. It’s one of the most effective, affordable, and well-researched supplements available, with benefits that go beyond muscle building to include cognitive function, recovery, and potential anti-ageing effects.

Whether you're an athlete, gym-goer, student, or older adult, creatine monohydrate is a safe and science-backed way to support your health and performance.