Creatine is not for absolutely everyone, but research is very clear that creatine monohydrate is one of the safest and most effective supplements for healthy people when taken in recommended doses. Many of the scary stories about kidney damage, dehydration or hair loss come from myths and anecdotes—not from controlled clinical trials, but the truth is far from what we know, atleast according to science.
What creatine actually is and who it helps
Creatine is a natural compound stored mainly in muscles and used to quickly regenerate energy during high‑intensity efforts such as sprints, heavy lifts or jumps. The International Society of Sports Nutrition’s position stand, “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport—and medicine,” reports consistent gains in strength, lean mass and performance with creatine monohydrate, especially in activities that use short bursts of energy.It is most useful for people who lift weights, play explosive sports or are in rehabilitation where regaining strength and muscle is important. Recent work, including the paper “Creatine supplementation is safe, beneficial throughout the lifespan” in Frontiers in Nutrition, also discusses potential benefits in older adults, brain health and some clinical conditions, not just for gym‑goers.
Myth 1: “Creatine destroys your kidneys”
Kidney damage is the biggest fear, largely because creatine use can slightly raise blood creatinine, which is also a kidney marker. A 2019 systematic review and meta‑analysis, “Effects of Creatine Supplementation on Renal Function,” found that while serum creatinine may rise modestly, creatine did not significantly impair glomerular filtration rate (GFR), the key measure of kidney function, in healthy users.An updated 2025 systematic review, “Effect of creatine supplementation on kidney function,” came to the same conclusion, noting that creatine monohydrate caused a small, expected increase in creatinine but no harmful change in GFR across healthy and medically managed populations. Long‑term trials in clinical groups, such as “Long‑term creatine supplementation is safe in aged patients with Parkinson disease,” also failed to find meaningful kidney damage, although those patients were medically monitored.
Myth 2: “Creatine causes dehydration and muscle cramps”
Many athletes still hear that creatine will pull water into muscles, dry out the rest of the body and cause cramps, especially in the heat. A classic paper in the British Journal of Sports Medicine, “Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration,” examined athletes training even in hot and humid conditions and found no increased risk of cramps or dehydration; in some cases—creatine users actually had fewer cramps and better thermoregulation.The review “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?” also reports that controlled studies do not support dehydration or cramping as side effects when standard doses are used. Normal hydration habits are still important, but creatine itself is not drying out the body in the way many people fear.
Myth 3: “Creatine is a steroid or only for bodybuilders”
Creatine is often lumped with steroids, but chemically and legally, it is very different. It is a nutrient‑like compound that the body already makes from amino acids; the ISSN position stand and multiple reviews emphasise that creatine monohydrate is a legal, well‑-studied ergogenic aid, not an anabolic steroid.The idea that only male bodybuilders should use it is also outdated. The review “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?” describes benefits in women, older adults and clinical populations, with no evidence that it inevitably causes an overly “bulky” look; most gains are healthy increases in lean mass and performance.
So, is creatine for everyone?
Despite its strong safety record, creatine still is not for every single person or situation. People with existing kidney disease, uncontrolled hypertension, serious liver problems or those on nephrotoxic medications should only consider creatine under medical supervision—because most long‑term trials exclude such groups. Adolescents, pregnant or breastfeeding women and individuals with complex medical conditions should also talk to a doctor, as high‑quality trials in these populations are limited.
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