Last updated: 16 March 2026

Reviewed by Sarah Law, Naturopathic Nutritionist

Is There a Downside to Creatine? Understanding the Risks and Benefits

Creatine is generally considered safe and effective for most healthy individuals when used appropriately, with potential downsides primarily involving mild gastrointestinal upset or temporary water retention, rather than serious health risks ^{[1], [5]}. Scientific evidence largely refutes claims of significant adverse effects on kidney or liver function in healthy users ^{[6], [11]}.

What Does Creatine Do? A Brief Overview

Creatine is a naturally occurring compound, predominantly found in muscle cells, where it plays a critical role in the rapid regeneration of adenosine triphosphate (ATP) ^[1]. ATP serves as the body's primary energy currency, particularly during high-intensity, short-duration physical activities such as weightlifting or sprinting ^[12]. Approximately 95% of the body's creatine stores are located within skeletal muscle tissue ^[1].

Supplementation, typically with creatine monohydrate, effectively increases these intramuscular creatine stores, thereby enhancing the capacity for quick ATP resynthesis ^[12]. This physiological enhancement leads to measurable improvements in various aspects of athletic performance, including increased maximal power output by 5-15% and significant gains in muscle strength ^[12]. Beyond its ergogenic effects, emerging research also suggests potential benefits for cognitive function and post-exercise recovery ^[12].

Despite its widespread use and robust evidence supporting its efficacy and safety, questions regarding creatine's potential downsides continue to circulate among the general public and some healthcare professionals ^[1]. These persistent concerns often stem from anecdotal reports, outdated information, or a misunderstanding of scientific findings rather than conclusive research ^[2]. We will now meticulously examine these perceived downsides and present what the current scientific literature actually demonstrates.

Is it Harmful to Take Creatine Every Day?

Taking creatine every day, typically at a maintenance dose of 3-5 grams, is not considered harmful for the vast majority of healthy individuals and is the established protocol for achieving and sustaining its ergogenic benefits ^[1]. Extensive long-term studies, some spanning up to five years, have consistently demonstrated that daily creatine consumption within recommended dosages does not induce significant adverse effects on various physiological health markers, including kidney and liver function ^{[1], [4]}. A comprehensive meta-analysis, encompassing 685 human clinical trials, concluded that creatine supplementation is generally well-tolerated across diverse populations ^[5].

However, it is important to acknowledge that a small subset of individuals may experience mild, transient side effects, affecting approximately 5-7% of users ^[2]. These are more commonly observed during an initial "loading phase," which typically involves higher doses (e.g., 20 grams per day for 5-7 days), compared to the maintenance phase ^[2]. Such effects can include gastrointestinal discomfort, such as stomach upset, nausea, or diarrhoea ^[2]. These symptoms are often dose-dependent and can frequently be alleviated by reducing the dosage, dividing the daily intake into smaller portions, or consuming creatine alongside meals ^[1].

"While the preliminary research on creatine for performance and health is overwhelmingly positive, it's important to understand that individual responses can vary. As a nutritional therapist, I always recommend my clients view supplements as one part of a broader nutrition and lifestyle approach, and discuss any new supplement with their GP, especially when considering daily, long-term use."

— Sarah Law, Naturopathic Nutritionist | Optimised Female

Persistent concerns regarding creatine causing dehydration or muscle cramps have largely been debunked by scientific evidence ^[1]. In fact, some research indicates that creatine may actually enhance cellular hydration by drawing water into muscle cells, potentially improving thermoregulation during exercise ^[1]. A systematic review specifically investigated the link between creatine supplementation and muscle cramping or injury and found no evidence to support such claims ^[1]. Consequently, for the majority of healthy adults, consistent daily creatine intake at recommended doses is both safe and highly effective for improving athletic performance and body composition.

Does Creatine Cause Kidney or Liver Damage?

One of the most pervasive and enduring misconceptions surrounding creatine supplementation is its alleged potential to induce kidney or liver damage ^{[1], [2]}. However, a thorough examination of the scientific literature reveals a different picture. A systematic review and meta-analysis, which synthesised data from 15 distinct studies, found no evidence that creatine supplementation adversely affects renal function in healthy individuals ^[6]. Another comprehensive review unequivocally concluded that creatine does not impair kidney function in healthy populations, even with prolonged, consistent use for up to 5 years ^[11].

The origin of this confusion often lies in the metabolic pathway of creatine. Creatine is naturally converted into creatinine, a waste product that is subsequently filtered by the kidneys and excreted in urine ^[7]. Serum creatinine levels are routinely used as a clinical marker to estimate kidney function ^[7]. When an individual supplements with creatine, their serum creatinine levels can temporarily rise, which, if not properly interpreted, might be mistakenly attributed to kidney dysfunction ^[7]. However, this elevation merely reflects an increased turnover of creatine and is not indicative of actual kidney damage or impaired renal filtration ^[7].

A double-blind, placebo-controlled study specifically evaluated the impact of creatine monohydrate supplementation on a comprehensive panel of blood and urine health indicators in resistance-trained individuals ^[4]. The study found no adverse effects on any kidney or liver markers over the supplementation period, further reinforcing creatine's safety profile ^[4]. Similarly, a meta-analysis focused on the safety of creatine supplementation concluded that adverse event reports related to kidney or liver issues are exceedingly rare (less than 0.1% of reported side effects) and, crucially, are not causally linked to creatine intake in healthy individuals ^[5]. Therefore, the overwhelming scientific consensus indicates that creatine does not cause kidney or liver damage in healthy populations ^{[1], [8]}.

Does Creatine Cause Hair Loss?

The concern that creatine supplementation might contribute to hair loss primarily originated from a single study conducted in 2009 involving male rugby players ^{[3], [10]}. This particular study observed an increase in dihydrotestosterone (DHT) levels, a hormone known to be implicated in androgenic alopecia (pattern baldness), after a creatine loading phase ^[10]. However, it is critical to note that the observed DHT levels remained within normal physiological ranges, and the study itself did not actually measure or report any instances of hair loss among the participants ^[10].

Since the publication of this initial study, subsequent research and broader scientific reviews have largely failed to corroborate these findings or establish a direct causal link between creatine supplementation and hair loss ^{[1], [3]}. A more recent 12-week randomised controlled trial specifically designed to investigate the effects of creatine on hair follicle health found no discernible evidence of increased hair loss, changes in hair thickness, or any other detrimental effects on hair parameters ^[3]. The authors of this dedicated study explicitly concluded that there is currently no direct scientific evidence to support the claim that creatine causes or exacerbates hair loss ^[3].

Therefore, while the initial concern was sparked by a specific hormonal observation, the broader scientific literature and subsequent, more targeted investigations do not substantiate the notion that creatine supplementation leads to or accelerates hair loss in healthy individuals ^{[1], [3]}. It is important to remember that genetic predisposition remains the predominant factor determining an individual's susceptibility to pattern baldness.

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What Type of Person Should Not Take Creatine?

While creatine is widely recognised for its safety and efficacy, certain individuals should exercise particular caution or, in some cases, completely avoid supplementation ^[1]. The primary group for whom creatine is contraindicated are those with pre-existing kidney disease or any form of impaired renal function ^{[1], [8]}. Although scientific evidence consistently demonstrates that creatine does not cause kidney damage in healthy individuals, its metabolic conversion to creatinine can elevate serum creatinine levels ^{[7], [8]}. This elevation, while harmless in healthy kidneys, could complicate the accurate monitoring and diagnosis of kidney disease progression in individuals already suffering from renal impairment ^{[7], [8]}. Approximately 10% of the UK adult population is estimated to have some form of chronic kidney disease, making this a significant consideration.

Individuals diagnosed with liver conditions should also seek comprehensive medical advice from a healthcare professional before considering creatine supplementation, despite the lack of evidence linking creatine to liver harm in healthy populations ^[1]. Similarly, those with pre-existing conditions such as diabetes, high blood pressure, or individuals currently taking medications known to affect kidney function (e.g., non-steroidal anti-inflammatory drugs (NSAIDs), certain diuretics) should consult their doctor ^[1]. The potential interactions of creatine with these specific conditions or pharmaceutical agents have not been extensively researched, necessitating a cautious and medically supervised approach ^[1].

Pregnant and breastfeeding women constitute another demographic for whom creatine supplementation is generally not recommended due to an insufficient body of research on its safety in these specific populations ^[9]. While creatine plays an important physiological role in foetal development, the safety profile of supplemental doses during pregnancy and lactation has not been rigorously established through controlled clinical trials ^[9]. Consequently, it is prudent to err on the side of caution and avoid creatine use during these periods.

Children and adolescents under the age of 18 represent a further group where creatine use is generally discouraged without explicit medical supervision ^[1]. Although some preliminary studies have explored creatine use in younger athletes, the long-term effects on developing physiological systems are not yet fully understood, and the potential benefits may not definitively outweigh any unknown risks ^[1]. It is always imperative to consult a General Practitioner (GP) or other qualified healthcare provider before initiating any supplement regimen, particularly if you belong to any of the aforementioned categories.

Creatine and Medications: What Are the Interactions?

Creatine has the potential to interact with certain medications, predominantly those that exert an influence on kidney function ^[1]. For example, non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen, and specific classes of diuretics, are known to place an additional physiological burden on the kidneys ^[1]. The concurrent use of these medications with creatine, which naturally increases kidney workload (albeit without causing damage in healthy individuals), could theoretically heighten the risk of kidney-related issues in individuals who are already susceptible or have underlying renal vulnerabilities ^[1].

Furthermore, individuals who are currently taking medications for chronic conditions such as diabetes, hypertension (high blood pressure), or those on immunosuppressant therapies should seek comprehensive medical advice before considering creatine supplementation ^[1]. The research specifically detailing interactions between creatine and these particular drug classes is limited, necessitating a highly cautious approach to prevent any unforeseen complications or adverse effects ^[1]. It is an essential practice to fully disclose all dietary supplements, over-the-counter medications, and prescription drugs to your healthcare provider to ensure the safe and appropriate use of creatine in your specific context.

"Creatine, like many dietary supplements, is not subject to the same regulatory oversight as prescription medications. For anyone considering it, sourcing products from reputable manufacturers with third-party testing for purity and potency is important. I always advise my clients to discuss supplements with their healthcare provider, especially if they take prescription medication or have underlying health conditions."

— Sarah Law, Naturopathic Nutritionist | Optimised Female

Choosing a Quality Creatine Supplement

When considering creatine supplementation, selecting a high-quality product is paramount to ensure both safety and efficacy. We recommend opting for creatine monohydrate, which is the most extensively studied and scientifically validated form of creatine ^[1]. Look for products that explicitly state "creatine monohydrate" on the label, ideally from reputable brands that provide transparency about their manufacturing processes and ingredient sourcing.

For instance, Love Life Supplements Creavitalis® Creatine Monohydrate Powder is a premium option that ensures high purity and quality. This product is micronised for better solubility and absorption, which can help minimise potential gastrointestinal discomfort sometimes associated with less refined forms. Always check for third-party testing certifications, which verify the purity of the product and confirm it is free from contaminants and unwanted substances. This commitment to quality ensures you are consuming a safe and effective supplement.

Why Don't Athletes Take Creatine?

The premise that athletes "don't take creatine" is largely a misconception; in reality, creatine is one of the most widely used and scientifically supported supplements among athletes across various disciplines ^{[1], [12]}. Its efficacy in enhancing strength, power, muscle mass, and high-intensity exercise performance is well-documented, making it a staple for many professional and amateur athletes ^{[1], [12]}. A 2021 review highlighted creatine's widespread adoption among athletes for improving muscle mass, performance, and recovery, with an estimated 40-70% of athletes across various sports reporting its use ^[1].

However, there might be specific reasons why some athletes might choose not to use creatine, or why its use might be less prevalent in certain sports:

1. Sport-Specific Requirements: In sports where weight class is critical (e.g., boxing, wrestling, gymnastics), the temporary water retention associated with creatine supplementation, particularly during a loading phase, might be a concern ^[1]. While this weight gain is typically intramuscular and not fat, averaging 1-2 kg, it could push an athlete into a higher weight category, which might be strategically undesirable ^[1].
2. Individual Response Variability: While most individuals respond well to creatine, with muscle creatine stores increasing by 20-40% in responders, there are "non-responders" whose muscle creatine stores do not significantly increase with supplementation ^[1]. These individuals would naturally not experience the same benefits and might choose not to continue use. The reasons for non-response are not fully understood but may relate to already high baseline creatine levels ^[1].
3. Misconceptions and Anecdotes: Despite overwhelming scientific evidence, some athletes or coaches may still hold onto outdated misconceptions about creatine's safety, such as fears of kidney damage or muscle cramps ^[2]. These unfounded fears can deter individuals from using a beneficial supplement.
4. Timing and Strategy: Some athletes might cycle creatine, using it during specific training phases (e.g., strength building) and discontinuing it during others (e.g., competition phase if weight class is an issue) ^[1]. This is not a rejection of creatine but rather a strategic integration into their training plan.
5. Perceived Need: Athletes in endurance sports, where ATP regeneration from the phosphocreatine system is less dominant, might perceive less benefit from creatine compared to power or strength athletes ^[1]. While there are emerging benefits for endurance athletes (e.g., recovery, heat tolerance), the primary ergogenic effects are less direct ^[12].

In summary, the notion that athletes avoid creatine is generally inaccurate. Its widespread use and scientific backing make it a highly popular and effective supplement in the athletic community. Any avoidance is typically due to specific sport requirements, individual variability, or lingering misconceptions rather than a fundamental downside of the supplement itself.

Why Choose Love Life Supplements?

At Love Life Supplements, we are committed to providing premium, science-backed nutritional supplements that you can trust. Our dedication to quality, transparency, and efficacy sets us apart:

• Third-Party Tested for Purity: Every batch of our products, including our Creavitalis® Creatine Monohydrate, undergoes rigorous third-party testing. This ensures that what's on the label is in the bottle, free from contaminants, heavy metals, and banned substances.
• Premium Ingredient Sourcing: We use only the highest quality, ethically sourced ingredients. Our Creavitalis® Creatine Monohydrate, for example, is sourced from Creapure®, a patented form of creatine monohydrate known for its exceptional purity (99.9% pure creatine monohydrate).
• Manufactured to UK GMP and BRC Standards: All our supplements are manufactured in the UK in facilities that adhere to stringent Good Manufacturing Practices (GMP) and BRC Global Standards. This guarantees the highest levels of quality control and safety throughout the production process.
• Transparent Formulations: We believe in full transparency. Our labels clearly list all ingredients and their dosages, so you know exactly what you're putting into your body. We avoid proprietary blends and unnecessary fillers.
• Expert-Formulated and Research-Led: Our products are formulated by experts like our founder, Ben Law, a qualified Advanced Dietary Supplement Advisor, based on the latest scientific research and evidence.

For more insights into optimizing your health and performance, explore our other articles:

• The Benefits of Creatine for Women: Beyond Muscle Growth
• How to Take Creatine for Maximum Results: A Comprehensive Guide
• Creatine for Brain Health: Unlocking Cognitive Benefits

Conclusion

In conclusion, the scientific evidence overwhelmingly supports creatine as a safe and effective dietary supplement for the majority of healthy individuals ^{[1], [5]}. While concerns about its potential downsides, such as kidney damage, liver issues, or hair loss, have circulated, these are largely unfounded when examined against the robust body of research ^{[3], [6], [11]}. Most reported side effects are mild and transient, typically involving minor gastrointestinal discomfort or temporary water retention, which can often be mitigated by adjusting dosage or intake methods ^[2].

However, it is crucial to acknowledge that creatine is not suitable for everyone. Individuals with pre-existing kidney disease, those on certain medications, pregnant or breastfeeding women, and children should avoid supplementation or consult a healthcare professional before use ^{[1], [9]}. For the vast majority of healthy adults, particularly athletes and those engaged in resistance training, creatine monohydrate remains a highly beneficial and well-tolerated supplement for enhancing strength, power, and muscle mass ^[12]. Always prioritise sourcing high-quality, third-party tested products to ensure purity and efficacy.

Frequently Asked Questions (FAQ)

1. Does creatine cause weight gain?

Yes, creatine can cause a temporary increase in body weight, typically 1-2 kg, primarily due to increased water retention within muscle cells ^[1]. This is a normal and expected physiological effect, not fat gain, and often subsides after the initial loading phase ^[1].

2. Is creatine safe for women?

Yes, creatine is generally safe and effective for women, offering similar benefits for strength, muscle mass, and performance as observed in men ^[9]. A systematic review found no increased risk of adverse outcomes in females taking oral creatine monohydrate ^[9].

3. How long can you safely take creatine?

Creatine can be safely taken long-term, with studies demonstrating no adverse effects over periods of up to five years of continuous daily use at recommended dosages ^[1]. Regular medical check-ups are always advisable for any long-term supplement use.

4. Does creatine cause dehydration or cramps?

No, the claim that creatine causes dehydration or muscle cramps is largely a myth ^[1]. Research indicates that creatine may actually improve cellular hydration, and studies have found no evidence linking creatine supplementation to an increased incidence of muscle cramps or injuries ^[1].

5. What is the best type of creatine to take?

Creatine monohydrate is considered the gold standard and most effective form of creatine ^[1]. It is the most extensively researched, with the vast majority of scientific literature supporting its safety and efficacy for performance enhancement ^[1].

Interested in trying Creapure Creatine Monohydrate? Our Creapure Creatine Monohydrate Capsules is third-party tested for purity and potency, with no unnecessary additives.

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About the Author — Ben Law

Ben Law is the founder of Love Life Supplements and host of the Optimised Health Show. He is a self-confessed health, fitness and primal living fanatic and a qualified Advanced Dietary Supplement Advisor and Primal Blueprint Certified Expert. Over the last decade, Ben has helped thousands of UK customers optimise performance and recovery with transparent, research-led formulations manufactured to UK GMP and BRC standards.

Learn more about Ben.