Taking Creatine? Here's What New Research Means for You.
A new scientific assessment draws on extensive clinical evidence to reaffirm creatine's strong safety profile as interest in its use expands beyond sports nutrition.
If you take creatine to support your workouts, build strength, or maintain muscle, there's encouraging news: a new evaluation of decades of scientific research reinforces creatine's strong safety record.
Creatine has long been popular among athletes and fitness enthusiasts. But interest in it is growing among a much wider group of people, including adults interested in healthy aging and maintaining muscle as they get older.
With that growing popularity comes a natural question: How much do we really know about creatine's safety?
What did researchers find?
The Council for Responsible Nutrition Foundation supported an updated scientific assessment of creatine monohydrate, the most extensively studied form of creatine. The evaluation builds on an earlier assessment published in 2006 and incorporates two additional decades of research.
The scientific assessment included 162 clinical studies, with no serious adverse events attributed to creatine monohydrate supplementation.
That is reassuring for people who already use creatine and those considering it. The findings add to a substantial body of scientific evidence supporting the ingredient's safety.
What does this mean for everyday use?
Researchers found sufficient safety evidence to support a higher intake benchmark for adults: 10 grams per day, compared with the 5-gram benchmark established in the previous assessment. Notably, no adverse health effects were identified in the studies reviewed.
That doesn't mean everyone should take 10 grams of creatine each day. It means the scientific evidence now supports a higher level of intake without identified adverse health effects in the studies evaluated. A safety benchmark is not the same as a recommended daily dose.
Why does this matter now?
Creatine is no longer a supplement associated only with bodybuilders and competitive athletes. As more people explore its potential role in fitness, muscle health, and healthy aging, reliable information about safety becomes increasingly important.
This updated assessment helps provide that information. While researchers continue to investigate creatine's potential benefits in different populations, consumers can look to a substantial and growing body of evidence when considering its safety.
The bottom line
For people who take creatine, the new assessment offers additional reassurance. Decades of research support a strong safety record for creatine monohydrate, and the latest scientific evaluation strengthens that conclusion.
As with any dietary supplement, individual health circumstances matter. People with medical conditions, particularly kidney disease, should consult a healthcare professional before using creatine.
Want to learn more?
Explore CRN's announcement for an overview of the findings, or read the full scientific chapter for a detailed examination of the research.