Creatine Is Safe for Most People — Here’s Who Should Skip It. Walk through any gym, and you’ll probably hear someone talking about creatine. It’s one of the most popular sports supplements in the world — and for good reason. Creatine has been studied for decades and proven to help build strength, boost high-intensity performance, and even aid recovery. But does that mean everyone should take it? Not exactly.
Here’s what you need to know about how creatine works, why it’s generally safe, and who should think twice before scooping it into their shaker bottle.
What Exactly Is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain. You also get it from certain foods — mainly red meat and seafood. In your body, creatine helps produce adenosine triphosphate (ATP), the energy currency your muscles use during quick bursts of activity like lifting weights or sprinting.
When you take creatine as a supplement, you increase your muscles’ stores of phosphocreatine. This means more fuel for short, intense activities. That’s why creatine is popular among athletes, bodybuilders, and anyone looking to lift heavier or run faster for short distances.
How Safe Is Creatine?
Creatine is one of the most studied sports supplements ever. Research shows that for healthy adults, creatine is generally safe when taken as recommended. The International Society of Sports Nutrition calls it “one of the most effective nutritional supplements available” for improving exercise performance.
Creatine Is Safe for Most People — Here’s Who Should Skip It. Some people worry that creatine might cause kidney damage or dehydration. However, multiple long-term studies have found no harmful effects on kidney function in healthy people taking normal doses (3–5 grams per day).
Proven Benefits of Creatine
Creatine isn’t just for bodybuilders. Its benefits are well-documented and go beyond bigger biceps.
✅ Better Strength & Power: Athletes who supplement with creatine often see improvements in high-intensity activities, including weightlifting and sprinting.
✅ Improved Recovery: Some studies show creatine may help reduce muscle cell damage and inflammation after intense exercise.
✅ Brain Health: Emerging research suggests creatine might even support brain function, as your brain uses ATP too.
✅ Safe for Older Adults: Creatine may help older adults maintain muscle mass and strength as they age, which is vital for mobility and independence.
Who Should Skip Creatine?
While creatine is safe for most healthy people, there are some cases when it may not be the best choice.
1️⃣ People with Pre-Existing Kidney Issues
If you have any type of kidney disease or impaired kidney function, talk to your doctor before taking creatine — or better yet, skip it altogether. Creatine increases creatinine levels in your blood — a normal byproduct of muscle metabolism. Doctors use creatinine levels as a marker of kidney function. Supplemental creatine can cause a false reading that makes it look like your kidneys aren’t working well, or it could put added strain on already compromised kidneys.
Bottom line: If your kidneys aren’t healthy, creatine isn’t worth the risk.
2️⃣ Anyone at Risk of Dehydration
Creatine pulls water into your muscles. That’s part of how it works to make them bigger and stronger. But this means you may need to drink more water to stay hydrated. For athletes training in hot climates or people prone to dehydration, creatine might raise your risk of cramping or dehydration if you don’t drink enough fluids.
Tip: If you do take creatine, stay hydrated — aim for an extra glass or two of water daily.
3️⃣ Teenagers Without Medical Supervision
Many young athletes are tempted to try creatine to gain an edge. But experts generally advise teens to avoid creatine unless recommended by a healthcare professional. The main reason? There isn’t enough research on long-term effects in growing bodies. Plus, teens may misuse supplements instead of focusing on good nutrition, training, and sleep — which matter far more.
4️⃣ Pregnant or Breastfeeding Women
There’s limited research on creatine use during pregnancy and breastfeeding. While no major harms have been found, there’s also not enough evidence to say it’s safe. When in doubt, skip it until more studies are done.
What About Side Effects?
Even for healthy adults, creatine can come with mild side effects for some users.
- Weight Gain: Creatine can cause you to gain 1–3 pounds quickly — mostly water weight stored in your muscles. For athletes in weight-class sports, this might be an issue.
- Bloating or Digestive Upset: Some people feel bloated or get an upset stomach, especially if they take too much at once.
- Muscle Cramps: If you don’t drink enough water, you might get cramps.
These side effects are usually mild and go away if you adjust your dose or hydration.
How Much Creatine Should You Take?
A typical maintenance dose is about 3–5 grams per day. Some people do a “loading phase” — about 20 grams daily for 5–7 days — to saturate muscles faster. This isn’t required but can work if you want quicker results.
Most people stick with creatine monohydrate, the most researched and affordable form.
Should You Cycle Creatine?
Unlike some supplements, you don’t really need to cycle creatine. Your body naturally uses and stores it, and long-term daily use appears safe for healthy adults. However, some people take breaks just to see how their body feels or to save money.
Better Alternatives?
If you’re not comfortable taking creatine, the good news is you don’t need it to get stronger or fitter. A balanced diet with enough protein, good sleep, progressive strength training, and smart recovery will take you 90% of the way.
For some, eating more creatine-rich foods — like red meat and fish — might help a bit. But you’d have to eat a lot: about a pound of beef has roughly 2 grams of creatine.
The Bottom Line
Creatine Is Safe for Most People — Here’s Who Should Skip It. Creatine is safe, effective, and backed by decades of research — for most healthy adults. But it’s not a magic pill. It works best alongside good training, enough sleep, and a balanced diet.
If you’re healthy, active, and want a boost for your gym performance, creatine might help. But if you have kidney issues, are pregnant, or have other medical conditions, skip it or ask your doctor first.
Remember: supplements should supplement good habits — not replace them.