Creatine supplements prove safe, displaying similar rates of side effects as a placebo, debunking widespread online concerns, and confirming creatine monohydrate as one of the most thoroughly tested and tolerated substances. Digest
Creatine often gets a bad rap online, but evidence suggests concerns about this naturally occurring compound are unfounded. A recent review found that creatine supplements are effective and safe, even when taken for long periods or in large doses.
Researchers reviewed data from 685 human clinical trials involving nearly 26,300 participants, analyzed over 28 million adverse event reports from international safety databases, and reviewed social media posts about creatine. They compared how often people in these studies experienced side effects after taking creatine versus a placebo and evaluated the tone of public opinion online.
You just missed this in your inbox
Every other week our Premium Members received this exact study plus Rhonda's practical commentary and 8+ other hand-picked papers.
They found no meaningful difference in the overall frequency of side effects between the creatine and placebo groups, with both around 13%. Although slightly more studies reported muscle cramps or digestive issues with creatine, the number of affected participants was very low (fewer than 1% in both cases). No differences appeared in kidney function, overall health markers, or any of the 49 side effects evaluated. Mentions of creatine in adverse event databases were infrequent, and while most public opinions were neutral, people with strong views tended to be slightly more negative.
These findings indicate that concerns regarding creatine’s safety and tolerability aren’t backed by clinical or real-world evidence. Despite widespread claims on the internet, creatine monohydrate continues to be one of the most thoroughly studied and well-tolerated supplements available. Learn more about creatine in this episode featuring Dr. Darren Candow.