If you’ve ever been hesitant to take creatine because of something you read online—maybe concerns about kidney damage or muscle cramps—this new research will change the way you think. A large-scale global analysis has now confirmed what science-savvy fitness experts have suspected for years: creatine is just as safe as a placebo.
The findings come from a review of 685 clinical trials, involving more than 26,000 people, and span over 14 years of research. The result? Creatine monohydrate—the most widely used and studied form—is well-tolerated and poses no greater risk of side effects than a sugar pill.
The Study That Set the Record Straight
In the largest study of its kind, researchers examined side effects from clinical trials, government databases, and even public sentiment on social media. Their goal was to compare reports of side effects between those taking creatine supplements and those taking placebos.
Here’s what they found:
- The frequency of side effects was virtually identical in both groups (13.7% in the creatine group vs. 13.2% in the placebo group).
- Gastrointestinal issues and muscle cramping were slightly more often reported in the creatine group—but the actual number of people affected was minuscule.
- No significant effects were found on kidney or liver health, even in studies lasting up to 14 years.
- Global adverse event reports mentioning creatine made up just 0.00072% of 28 million cases—an incredibly rare occurrence.
This analysis included people of all ages—from children to older adults—and even those in clinical populations managing health conditions.
What This Means for You
Whether you’re a competitive athlete or someone just looking to stay strong and energized with age, creatine offers benefits that extend well beyond muscle gains. It’s been shown to:
- Improve cognitive function in older adults
- Support strength and bone health
- Help with injury recovery and rehabilitation
- Offer potential therapeutic effects for conditions like type 2 diabetes, depression, and even cancer-related muscle loss
Yet despite the benefits, many still hesitate due to persistent myths. This new research goes a long way toward putting those fears to rest.
Why Genetic Insight Matters
Although creatine is safe for the general population, your individual response to it—including absorption, effectiveness, and sensitivity to rare side effects—can vary based on your genetic makeup.
The CircleDNA Premium Test Kit gives you personalized insights into:
- How well your body processes nutrients like creatine
- Your muscle composition (fast-twitch vs. slow-twitch fibers)
- Your genetic risk for muscle-related injuries or metabolic conditions
- How supplements can support your lifestyle and fitness goals
By understanding how your genes influence your response to creatine and other nutrients, you can take smarter, more effective action to optimize your health.
Final Thoughts: Time to Rethink Creatine
Creatine isn’t just for bodybuilders. It’s a well-studied supplement with a near-flawless safety record, and this landmark analysis only strengthens its case. Whether you’re looking to improve performance, protect your brain, or age with strength, creatine could be a valuable part of your routine.
Just like supplements, health should be personalized—and your genes can show you the way. Use tools like the CircleDNA Premium Test Kit to make informed choices that fit your body, your goals, and your future.
References :
Kreider, R. B., Gonzalez, D. E., Hines, K., Gil, A., & Bonilla, D. A. (2025). Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports. Journal of the International Society of Sports Nutrition, 22(sup1), 2488937. https://doi.org/10.1080/15502783.2025.2488937
