Creatine supplements, when paired with a suitable exercise regimen, can boost performance during high-intensity workouts and aid in building lean muscle mass. They’ve gained traction on social media, especially with fitness influencers often advocating for daily use.
We spoke with Pieter Cohen, MD, an associate professor of medicine at Harvard Medical School and a general internist, to discuss the long-term safety of using creatine supplements.
*This interview has been edited for clarity.
Q: Is creatine safe for long-term daily use?
Cohen: Before diving into using a creatine supplement, it’s important, well, to first ensure you have the right formulation and dosage in mind.
Unlike common medications like Tylenol or aspirin, the dietary supplement world lacks stringent controls over ingredient quality and amounts before they hit the shelves. Numerous studies show that many supplement products don’t match their labels accurately.
So, if you’re considering creatine, research is key. Determine the right dosage for you and seek out a product that is clearly labeled.
How Can I Pick a Safe Creatine Supplement?
If a supplement company has a certification from a nonprofit organization that audits their manufacturing process, then you can be more confident that what’s on the label corresponds with the actual contents.
Checking out certification websites like NSF or USP can help you find trustworthy brands. Once you do, stick with that brand. It sounds like extra work, but it’s important to ensure you’re getting what you think you are in your supplements.
For adults who follow these tips, creatine can be safe for long-term use. However, it doesn’t necessarily benefit everyone. Research indicates that about one in three people might not experience significant muscle-building effects from it. If you find that it’s not working for you after a few weeks or a couple of months, it may be best to stop using it.
Will Long-Term Creatine Use Harm My Kidneys?
If your kidneys are functioning well, long-term creatine use shouldn’t pose problems. On the other hand, if you have any kidney issues, I definitely wouldn’t advise regular use of protein powders, amino acids, or creatine.
For those with chronic kidney damage, an excess of protein can be detrimental. Since creatine is essentially a type of protein made of a few amino acids, it’s understandable why that might be a concern.
As a side note, I wouldn’t suggest creatine for adolescents. We’re still unsure about the effects of this supplement on developing bodies.
