Creatine monohydrate is one of the most studied supplements in sport. This guide summarises what the International Society of Sports Nutrition (ISSN) position stand on creatine (Kreider et al., 2017) concluded, in plain language.
Is creatine safe?
As reported by NutraIngredients, the ISSN review of more than 200 studies concluded that creatine monohydrate is safe across age groups, from adolescents to older adults, with no clinically significant or serious side effects. It found no compelling evidence that creatine harms kidney function in healthy or clinical populations.
How much?
The same summary says daily doses of 0.3 to 0.8 g per kg of body weight, taken for several years, were judged safe. If you have kidney disease or take medication that affects the kidneys, speak to your doctor before supplementing.
What are the benefits?
The position stand reports ergogenic (performance) benefits, and suggests possible roles in injury prevention and faster recovery, plus potential therapeutic value in some clinical populations. It is not a magic product: training, protein and sleep still drive results.
Choosing a product
Plain creatine monohydrate is the form the research is built on. For why we are cautious about gummies, see creatine works, but skip gummies. For how it fits with other supplements, see best supplements for building muscle.
Frequently asked questions
Does creatine damage the kidneys?
The ISSN position stand, as reported by NutraIngredients, found no compelling evidence that creatine harms kidney function in healthy or clinical populations. People with existing kidney conditions should ask their doctor first.
Is creatine safe for older adults or teenagers?
The review concluded creatine monohydrate is safe across age groups, from adolescents to older adults.
What daily dose was judged safe?
Daily doses of 0.3 to 0.8 g per kg of body weight, taken for several years, were judged safe.
References
- NutraIngredients: Experts confirm safety and efficacy of creatine supplements (2017)
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation
- Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. PubMed 28615996
General information, not medical advice. Last updated 27 October 2026. This post replaces our older creatine pre-workout article.
