Is creatine safe? What the evidence says
Creatine is one of the most studied sports supplements in existence. It has been researched for decades, across a wide range of populations, and is used by athletes from recreational gym-goers to elite competitors. That does not mean every question about it has a simple answer, but the volume of research is unusually large compared with most supplements.
What regulatory assessment tells us
In the UK and EU, authorised health claims for food supplements are assessed by independent scientific bodies before they can be used. Creatine carries two such authorised claims.
The first:
"Creatine increases physical performance in successive bursts of short-term, high intensity exercise."
The second:
"Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55."
These claims exist because the evidence behind them passed regulatory scrutiny. The fact that creatine has authorised claims at all is a signal that it has been formally assessed — not just marketed.
Both claims come with specific conditions of use. They are not blanket statements.
Conditions of use
| Claim | Daily dose | Additional conditions | Target population |
|---|---|---|---|
| Physical performance in successive bursts of short-term, high intensity exercise | 3g creatine daily | None beyond daily intake | Adults performing high-intensity exercise |
| Enhance the effect of resistance training on muscle strength | 3g creatine daily | Regular resistance training, at least 3 times per week for several weeks, at 65–75% of one-rep max | Adults over the age of 55 |
Do not exceed the recommended daily dose
The authorised claims are based on 3g of creatine per day. More is not better in any established sense, and the guidance is clear: do not exceed the recommended daily dose.
Our micronised creatine monohydrate powder uses a 5g scoop, which gives you room to measure 3g if you prefer to stay at the claim dose, or to use the full scoop if that is what you have decided on. Consistency matters more than timing — creatine works by saturating muscle stores over time, so taking it every day, including rest days, is more important than when in the day you take it.
A loading phase is not required. It reaches saturation faster with loading, but the same endpoint is reached with a steady 3g daily over a few weeks.
If you have a medical condition or take medication
This page cannot give medical advice, and it would not be appropriate to try. If you have any existing medical condition — including any condition affecting the kidneys or liver — or if you take any prescribed medication, speak to your GP before starting creatine or any other supplement. That is the right source of advice for your individual circumstances.
Pregnancy and breastfeeding
Creatine is not recommended during pregnancy or breastfeeding without specific medical advice. If either applies to you, speak to your GP or midwife before use.
What this page cannot tell you
The evidence base for creatine is large, but no supplement is without individual variation. If you have read the evidence and still have questions specific to your health, a GP is the appropriate person to ask. This page is here to give you accurate context, not to substitute for that conversation.
Compare powder and tablets — same creatine, different format.
How we write our labels — why our descriptions are more restrained than most.
Do not exceed the recommended daily dose. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.