Creatine is a widely used sports supplement, the most common one is creatine monohydrate. Numerous scientific studies have shown that taking a safe dose of Creatine every day is safe and harmless for the vast majority of healthy adults. When there are no underlying diseases and sufficient water intake is maintained, it can be trusted.
In multiple five-year follow-up studies, healthy individuals who consumed 3-5 grams of creatine daily did not experience any adverse effects on their health. The use of creatine supplements has a history of over 30 years, and its safety has been effectively proven.
The viewpoint of authoritative institutions
In February 2025, the International Society for Sports Nutrition (ISSN) publicly stated that for healthy adults, taking 3-5 grams of creatine supplements daily does not cause any adverse effects. The conclusion is based on a follow-up survey involving over 12,000+ participants over a period of 14 years, as well as 600+ related research data.
Based on hundreds of clinical trials, the US Food and Drug Administration classified the creatine compound as a GRAS substance in 2020, confirming that it poses no significant risk to healthy individuals.
The European Food Safety Authority (EFSA) released an assessment report in 2011 stating that long-term intake of less than 5 grams of creatine per day does not pose any danger to healthy individuals. There is no evidence suggesting that taking creatine supplements will increase the risks of liver and kidney damage or muscle cramps.
Clarification of Misconceptions
1. Creatine can damage kidney function.
Several authoritative institutions have confirmed that healthy individuals taking safe doses of creatine supplements will not suffer any kidney damage or burden. A 2025 study by ISSN covered a 14-year group of long-term users, with daily doses even reaching 30g. The liver and kidney functions of healthy individuals all showed abnormalities.
2. Stopping creatine use will result in muscle loss.
Some fitness enthusiasts claim that stopping after taking creatine supplements for a period will lead to muscle loss. This is incorrect. Taking creatine supplements often requires consuming a large amount of water, which can cause your muscles to appear larger in volume. Stopping the use will lead to a temporary reduction in water storage in the body, but the muscles do not disappear. As long as you maintain a training routine, the muscles will recover.
3. Creatine causes muscle cramps.
Creatine does not cause dehydration problems. It increases the water content in the muscles, which has no direct connection with cramps.
The EFSA and ACSM joint research in 2011 confirmed that creatine has no direct association with muscle cramps. Muscle cramps occur due to dehydration and electrolyte imbalance, as well as insufficient warm-up exercises.
4. Creatine causes hair loss
Some people believe that creatine causes hair loss, hormonal disorders, and excessive testosterone levels. This statement is incorrect.
There is no research to date that confirms a direct association between creatine and related problems. ISSN’s long-term follow-up of over 2,000 male subjects showed that taking no more than 5g of creatine per day did not cause significant changes in hormone indicators such as testosterone and cortisol.
5. Creatine causes obesity
Some people believe that creatine causes a significant increase in fat, and the added weight is not muscle but fat.
Scientific research shows that when creatine enters muscle cells, it combines with water to increase weight. Therefore, the increase in weight is only muscle gain and has nothing to do with fat.