Is It Safe to Use Creatine? What Most People Get Wrong About This Supplement

You’ve probably seen the tub. That big, white plastic jar with "CREATINE" plastered across the front in block letters, usually sitting on the shelf of a gym rat who breathes protein shakes. Maybe you’ve even hovered your hand over it at the store but pulled back because you heard it messes with your kidneys. Or makes your hair fall out.

It’s one of the most researched substances on the planet, yet the "is it safe to use creatine" debate still rages in locker rooms and comment sections. Honestly, the gap between what the science says and what the general public believes is massive.

Most people treat it like some kind of "steroid-lite," but that’s just fundamentally wrong. Creatine isn't a drug. It’s a nitrogenous organic acid that your body already makes. You have it in your system right now. If you ate a steak for dinner, you just "supplemented" with it. Your liver, pancreas, and kidneys churn out about a gram of the stuff every single day to keep your cells running.

The real question isn't just about safety; it's about whether the benefits outweigh the weird myths that have followed it since the 90s.

The Kidney Myth That Just Won't Die

The biggest hurdle for anyone asking if it is safe to use creatine is the kidney concern. This fear largely stems from a single case study back in 1998 involving a man with pre-existing kidney disease. The media ran with it. Suddenly, everyone thought creatine was a fast track to dialysis.

Here is the thing: doctors measure kidney function by looking at creatinine levels. Creatinine is a waste product of creatine metabolism. If you take a supplement, your blood creatinine levels will naturally go up. To a doctor who doesn't know you’re supplementing, that looks like a "red flag" for kidney stress. But in healthy individuals, this is just a harmless byproduct of having more fuel in the tank. It’s like being worried your car is broken because the gas gauge shows it's full.

Dr. Jose Antonio, a researcher who has published dozens of studies on sports nutrition, has repeatedly shown that even long-term use—years of high dosing—doesn't harm healthy kidneys. A 2021 systematic review published in the Journal of the International Society of Sports Nutrition (JISSN) looked at all the available data and concluded that there is no evidence that it causes renal dysfunction in healthy people. None.

If you already have chronic kidney disease? That’s a different story. You should talk to a nephrologist. But for the average person hitting the gym three times a week? Your kidneys are fine.

Hair Loss and the DHT Connection

Next up is the "Will I go bald?" question. This one is actually based on a real study, which is why it’s so hard to debunk. In 2009, a study on rugby players in South Africa found that creatine supplementation increased levels of dihydrotestosterone (DHT).

DHT is an androgen linked to male pattern baldness.

Naturally, everyone panicked. But here’s the catch: the study was tiny, and it has never been replicated. Not once. In the twenty-some years since that study, no other research has found a link between creatine and hair loss. Plus, the rugby players in that study stayed within the normal physiological range for DHT. It’s a classic case of a "maybe" being turned into a "definitely" by the internet. If you aren't already genetically predisposed to losing your hair, a scoop of white powder isn't going to change your DNA.

What It Actually Does Inside Your Cells

To understand the safety, you have to understand the mechanism.

Your body uses a molecule called ATP (adenosine triphosphate) for energy. When you do something explosive—like sprinting or lifting a heavy box—the ATP loses a phosphate group and becomes ADP. It’s like a battery that just died. Creatine’s job is to hang out in your muscles as phosphocreatine. It rushes over to the "dead" ADP, gives it a phosphate, and turns it back into a "charged" ATP.

It’s an energy recycler.

This is why people get stronger when they take it. You aren't building "fake" muscle or bloating yourself with water for no reason. You’re giving your cells the ability to do more work. More work equals more muscle growth over time. Simple.

Digestion, Bloating, and the "Loading" Phase

Is it safe to use creatine if you have a sensitive stomach? Generally, yes, but there are caveats.

The "loading phase" is a common practice where people take 20 grams a day for a week to saturate their muscles quickly. This is where most of the horror stories about stomach cramps and diarrhea come from. Taking 20 grams of anything in one go is a lot for the gut to handle.

You don't actually have to load.

Taking 3 to 5 grams a day will get you to the same place in about three weeks. It’s slower, sure. But it’s much easier on your digestive tract. Most of the "bloating" people complain about is intracellular water retention. The creatine pulls water into the muscle cell, not under the skin. This actually makes your muscles look fuller and keeps them hydrated. It’s not "fat" and it’s not "bloat" in the traditional sense.

Actually, being more hydrated at a cellular level is a good thing for performance.

Beyond the Gym: Brain Health and Aging

One of the most exciting areas of research right now has nothing to do with bench pressing. It’s about the brain.

The brain is an energy hog. It uses a massive amount of ATP to keep your thoughts firing. Preliminary research suggests that creatine might help with cognitive fatigue, especially in people who are sleep-deprived or elderly. There’s even some evidence it could help with recovery from mild traumatic brain injuries (concussions).

For vegetarians and vegans, the benefits are even more pronounced. Since creatine is found primarily in meat, plant-based eaters usually have lower baseline levels. When they supplement, they often see a noticeable "jump" in both physical performance and cognitive clarity.

It’s becoming clear that this isn't just a "bro" supplement. It’s a cellular health supplement.

👉 See also: Breaking Your Neck: What Actually Happens and Why It Isn’t Always Fatal

The Only Version You Should Buy

Don't get distracted by "Creatine HCL," "Buffered Creatine," or "Liquid Creatine." These are mostly marketing gimmicks designed to charge you $40 for a $15 product.

Creatine Monohydrate is the gold standard.

It is the version used in 99% of the studies. It is the cheapest. It is the most effective. If a company tries to sell you a "new and improved" version that claims to absorb 10x faster, they are almost certainly lying to you. Look for the "Creapure" label if you want to be extra sure about purity, but any reputable brand with a third-party testing seal (like NSF or Informed-Sport) will do the trick.

Real World Risks and Side Effects

Nothing is 100% safe for everyone, obviously. If you take too much, you might get a stomach ache. If you don't drink enough water, you might feel a bit sluggish.

Specific groups who should be cautious:

• People with pre-existing kidney disease or a history of renal failure.
• Those on medications that affect kidney function (like certain NSAIDs in high doses).
• Individuals with bipolar disorder (there is some very limited evidence it could affect mood cycles, though this is still being studied).

But for the general population? The safety profile is remarkably clean.

Moving Toward Action

If you’ve been on the fence, the weight of the evidence is firmly on the side of "go for it." You don't need to overthink the timing. Some people swear by taking it post-workout, others put it in their morning coffee. The timing doesn't matter nearly as much as the consistency.

Start with 5 grams of creatine monohydrate daily.
Skip the loading phase if you’re worried about your stomach.
Drink an extra glass of water.
Stick with it for at least a month to see the actual results.

The "is it safe to use creatine" question has been answered by decades of clinical data. It's one of the few things in the supplement aisle that actually does what it says on the tin without a list of scary side effects.

Implementation Checklist

• Purchase 100% pure Creatine Monohydrate.
• Measure one 5g scoop (usually the included plastic spoon).
• Mix it into any liquid (water, juice, protein shake).
• Take it at the same time every day to build the habit.
• Monitor your strength levels and body weight over the first 30 days.
• Ensure your daily water intake is consistent to support cellular hydration.