Is Creatine Safe? Our Health Experts' Advice

Creatine is a popular supplement for people who exercise regularly, commonly taken as a pre- or post-workout supplement to help restore the body's muscle stores of creatine. However, despite creatine's wide use and popularity in the fitness world, it's not uncommon for people to ask, is creatine safe?

It is essential to be educated on supplements before taking them, so to help out, we will explore the latest research on creatine supplementation and address some common misconceptions. As always, discussing any supplement with a trusted medical professional before adding it to your daily routine is essential. Everyone has different needs, and your primary care provider can help guide you toward a wellness routine that works for your specific health goals.

What the Research Says About Creatine Safety

Due to creatine's popularity, consumers want to know, is creatine safe. It has been the subject of many studies regarding its safety. An analysis of over 500 peer-reviewed studies on creatine supplementation has found that creatine is generally safe when taken at recommended doses.^[1]

A recent study reviewed 685 clinical trials where those who took creatine were compared to those who took a placebo. Analyzing results, the study concluded that worries about creatine supplementation causing side effects when ingested at recommended doses were unfounded.^[2]

Creatine has been studied extensively and is typically considered safe for healthy adults when taken as directed. Additionally, long-term use of creatine supplementation has not been shown to significantly affect clinical markers of health in athletes.^[3]

While some people who take creatine have reported minor side effects like increased water retention, studies suggest that this may be a short-term side effect, and overall water retention over time is not affected by creatine supplementation.^[1]

Nature Made® Creatine Powder supplementation is for adults over eighteen, and is not for adolescents. Creatine Monohydrate is the most extensively studied form of creatine for supplementation.^†

Creatine Has More Uses Than You Know

What do athletes use creatine supplementation for? Is it just for bodybuilders? Creatine can be a supplement for any adult looking to help support their muscle health and strength as they age when incorporating regular resistance training exercise. Consistently supplementing with creatine, along with resistance training, can build up phosphocreatine stores in muscles, which is key to receive the creatine benefits for muscle health.^[4] Creatine, as phosphocreatine (PCr), is vital for muscle energy during intense exercise. It replenishes ATP, the fuel our muscles use, allowing us to maintain performance during and after workouts.^[4]

That's why it's so popular with athletes and can help you support your muscle strength during resistance training. Of course, it's also essential to ensure you're hydrated when exercising, so always keep water with you and drink regularly to keep your hydration levels up.

While creatine can help athletes support their athletic performance, athletes aren't the only ones who can benefit from it. If you want to support your muscle health and workout performance for daily wellness as a busy professional or just as someone who wants to lead an active life, a creatine supplement like our Drink Mix Powder can help you continue to enjoy an active lifestyle by supporting muscle recovery, muscle mass, and strength when combined with resistance training.^†

How to Take Creatine Safely

So, if you're interested in taking creatine, how do you ensure you take it safely? That's easy! The first step is to talk it over with a trusted medical professional. Getting personalized advice before beginning or changing a supplement routine is important.

If your healthcare provider thinks creatine may be a beneficial supplement for you, use a creatine supplement made with high-quality ingredients that are clearly labelled on the container.

How much Creatine should I take? Follow the suggested use instructions and recommended dosages. For Nature Made Creatine Monohydrate Drink Mix Powder, one 5 g level scoop is mixed into 4-6 oz of water or other beverages, preferably at room temperature or warm. As noted above, stay hydrated by consuming adequate water and electrolytes during exercise.^†

Is creatine safe to take daily? If taken at recommended doses, yes. Consistency is vital with creatine, as it is with every supplement. Different people prefer when to take creatine at different times. It's best to take a consistent daily dose, so we recommend including your creatine supplement in a pre-established daily routine, like breakfast, dinner, or daily exercise. Try to take your creatine supplement every day, but if you miss a day, don't double up on your dose the next day; continue to follow the suggested dose to take creatine safely.

Final Thoughts on Creatine Safety

Creatine may seem new and exciting, but it has been studied in the same way as many other supplements. Is creatine safe? The answer is pretty simple. Creatine is one of the most well-researched supplements and is typically safe when used appropriately.^[1,2] Creatine monohydrate has been studied to support muscle strength and function during short-term, high-intensity physical activity like resistance training.^[4,5]

You can take a creatine supplement whenever works best for you, whether that's creatine before or after workout, with breakfast, or along with your other supplements. Adults looking for a way to support their muscle mass and strength, in combination with resistance training, may want to take creatine monohydrate to support their muscle function and muscle recovery. Always consult a healthcare provider for personalized guidance on creatine or any other supplementation.^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-w
2. Kreider RB, Gonzalez DE, Hines K, Gil A, Bonilla DA. Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports. J Int Soc Sports Nutr. 2025;22(sup1):2488937. doi:10.1080/15502783.2025.2488937
3. Kreider RB, Melton C, Rasmussen CJ, et al. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003;244(1-2):95-104.
4. (2011). Scientific Opinion on the substantiation of health claims related to creatine and increase in physical performance during short-term, high intensity, repeated exercise bouts (ID 739, 1520, 1521, 1522, 1523, 1525, 1526, 1531, 1532, 1533, 1534, 1922, 1923, 1924), increase in endurance capacity (ID 1527, 1535), and increase in endurance performance (ID 1521, 1963) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal, 9(7), 2303. https://doi.org/10.2903/j.efsa.2011.2303.
5. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. Published 2007 Aug 30. doi:10.1186/1550-2783-4-6.