Creatine: Benefits, Safety and Common Myths

Creatine is one of the most studied supplements in sports nutrition. It helps muscles produce energy during short, intense efforts. It’s no longer just for bodybuilders, with interest growing in older adults and brain health too.

Imagine your teenage son buying a tub of creatine after watching gym videos. You’re worried it’s a steroid or will damage his kidneys. Knowing what creatine actually is, and what the evidence shows, helps you have a calm conversation.

How it works and potential benefits

• Creatine is made naturally in the body and found in meat and fish
• Supplements increase stores in muscle, helping with repeated short bursts of high-intensity exercise
• Combined with resistance training, it can modestly improve strength and muscle mass
• Research into benefits for older adults and brain function is ongoing

Safety and myths

• Not a steroid: it’s a natural compound, not a hormone
• Kidneys: studies in healthy adults at recommended doses haven’t shown kidney damage, but it can raise creatinine on blood tests. Tell your doctor you take it.
• Hair loss: linked to one small study; evidence is weak
• Weight gain: some early water weight in muscles is common

But who should check first?

People with kidney disease, diabetes, or who take medicines affecting the kidneys should talk to a doctor first. It’s not recommended in pregnancy or for young children. Choose products tested by independent quality schemes, because supplements can be contaminated with banned substances.

Sources: International Society of Sports Nutrition position stand on creatine, US National Institutes of Health Office of Dietary Supplements, Australian Institute of Sport supplement framework. This guide is for general information and does not replace advice from your own nurse, doctor, dietitian or pharmacist.