Creatine is one of the most popular supplements in gyms and among athletes across the US. Often associated with muscle and sports performance, it’s natural to wonder if creatine is safe to take and what side effects might come with it. Despite some concerns, research shows it’s generally safe when used properly. Still, some people worry about kidney stress, weight gain, cramps, and other issues.

Here, we’ll explain what creatine is, how it works in your body, and the benefits it offers beyond muscle building. We’ll also address the most common side effects reported by users and medical experts, including findings from Harvard Health Publishing and sports nutrition studies. If you’re thinking about adding creatine to your routine, this article will help you decide.

Understanding the side effects of creatine supplements

Many myths surround creatine and its safety. Some worry it causes dehydration or muscle cramps, but scientific reviews don’t support these claims. In fact, creatine may help prevent dehydration and reduce cramps during exercise, especially in hot conditions.

Weight gain is a more common effect, but it’s mainly due to water retention in muscles during the first week of use. This extra water weight isn’t fat, and over time, increased muscle mass can also add to your weight. This can be helpful, especially for older adults dealing with muscle loss or for those recovering from injuries.

Concerns about kidney and liver damage often come up, but multiple studies, including those reviewed by the International Society of Sports Nutrition (ISSN), show no harm to these organs in healthy people taking recommended doses (3 to 5 grams daily). Still, people with pre-existing kidney or liver conditions should check with a doctor before using creatine.

Some users report digestive issues like diarrhea when taking higher doses. This is why experts advise against loading doses above 5 grams at once. There’s no evidence that creatine causes acne, and it’s not an anabolic steroid or hormone, so it doesn’t affect testosterone levels. Rare concerns such as rhabdomyolysis or compartment syndrome have no solid research backing.

The benefits of creatine beyond muscle building

Creatine isn’t just for bodybuilders or athletes. It plays a role in energy production in your muscles and other tissues. About 95% of your body’s creatine is stored in skeletal muscles, where it helps produce ATP, the energy currency your cells use for quick bursts of activity. Here are the main benefits of its supplementation:

Improved athletic performance: Creatine supports short bursts of high-intensity activity like sprinting or weightlifting by boosting energy production.
Better muscle recovery: It helps speed up muscle recovery after strenuous exercise, likely by increasing glycogen storage, which fuels healing.
Muscle maintenance: Especially important for aging adults, creatine combined with resistance training can help counteract sarcopenia, the loss of muscle mass and strength.
Potential cognitive benefits: Some studies suggest that creatine may help improve brain function, mood, and mental performance.
May aid in managing health conditions: Research suggests it could help reduce cholesterol, lower liver fat, improve bone health, and manage blood sugar levels.

Overall, creatine supplements, when taken at recommended doses, offer more than just muscle benefits. The key is to use trusted products and follow dosing guidelines. If you have kidney or liver issues, talk to your healthcare provider first. For healthy adults, creatine is a well-studied, effective, and safe option to enhance physical performance and support muscle health.