Is Creatine Safe?

Yes. Creatine monohydrate is one of the most rigorously studied sports supplements in history. It has been found to be safe for long-term use in healthy individuals when used at standard dosages (typically around 3–5g per day).

Reported side effects are minimal, and concerns such as kidney damage or dehydration have not been supported by current scientific evidence in healthy populations. As with all supplements, it’s important to speak with a healthcare provider if you have preexisting medical conditions.

Who Can Benefit?

While creatine is often associated with athletes, its potential applications go far beyond professional sport. Research has explored its use in:

• Recreational gym-goers
  

• Older adults seeking to preserve muscle mass
  

• Individuals undergoing rehabilitation
  

• People interested in cognitive or neurological support
  
  

Because creatine supports fundamental cellular energy production, it may have wide-ranging benefits depending on lifestyle, age, and health goals.

Summary: Why Creatine Is Still Worth Talking About

Creatine’s simplicity is part of its strength. It’s a naturally derived, well-studied compound that supports energy production, performance, muscle repair, and more.

Whether you’re an athlete, a fitness beginner, or someone curious about evidence-based ways to support your body and mind—understanding creatine is a smart step toward making informed health decisions.