Safety concerns regarding creatine consumption - the scientific evidence 🔍
Are the concerns backed by science?
A short review of the most common safety concerns regarding creatine ingestion
Study Details
This new review analysed the most common safety concerns surrounding creatine supplementation and provided clear evidence-based answers 📚
Here are the top 6 most common concerns and answers ⬇️
Key Findings
CANCER RISK 🦠
✅ Creatine is safe based on current evidence
🔬 Experimental studies suggest potential anticancer effects
🧬 No human studies support increased carcinogenicity
🦄 Risk classification is not supported
📚 Evidence grade is II (fair quality evidence)
KIDNEY FUNCTION ⚙️
✅ Creatine is safe for healthy individuals
🩸 Individuals with pre-existing kidney conditions should be monitored using non-creatinine biomarkers
🦄 Risk classification is not supported
📚 Evidence grade is I (good/strong evidence)
DEHYDRATION / THERMOREGULATION 🥵
✅ Creatine does not impair hydration or thermoregulation
🌡️ Creatine may actually help to maintain body temperature
🦄 Risk classification is not supported
📚 Evidence grade is I (good/strong evidence)
CRAMPS 😖
✅ Creatine may reduce the incidence of muscle cramps during exercise
🦄 Risk classification is not supported
📚 Evidence grade is II (fair quality evidence)
GASTROINTESTINAL DISTRESS 😮💨
🔍 Gastrointestinal symptoms are mild and infrequent and dose dependent
⚖️ Splitting doses of 5 g or less per serving reduces risk
📊 Large trials show no significant difference versus placebo
🟠 Risk classification is unlikely
📚 Evidence grade is II (fair quality evidence)
PREGNANCY🤰
🗒️ Human evidence during pregnancy is limited
✅ Animal studies demonstrate consistent protective effects
❓ Risk classification is unknown
📚 Evidence grade is III–IV (limited to expert opinion)
Conclusion
There are many concerns around creatine consumption which are not supported by the evidence ❌
For the most part, the positives of creatine massively outweigh any “extremely limited” downsides ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41404326/
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