Creatine is one of the most widely used sports supplements in Australia, and for most healthy adults it is well tolerated.
The side effects that do occur are usually mild and short-lived. Here is a neutral, evidence-based look at what to expect, and when a question is better answered by your GP. If you are new to creatine, it helps to first read what creatine is and how it works.
Key points
- Creatine is well tolerated by most healthy adults, with only mild, short-lived side effects.
- The most common effects are short-term water retention and a small early rise in body weight.
- That early weight is water held inside the muscle, not body fat.
- Mild bloating is usually tied to a high-dose loading phase and can be avoided.
- Anyone with a kidney or liver condition should speak to a GP before starting.
What are the side effects of creatine?
Creatine monohydrate is well tolerated by most healthy adults, and side effects are usually mild. The most commonly reported are short-term water retention and a small rise in body weight in the first weeks.
Some people notice mild bloating or stomach discomfort, most often when taking large single doses. Serious side effects are rare in healthy people. Anyone with a kidney or liver condition should speak to a GP before starting.
The effects people most commonly report are:
- Short-term water retention, held mostly inside the muscle.
- A small, fast rise in body weight in the first weeks.
- Mild bloating or stomach discomfort, usually with large single doses.
- Occasional digestive upset when the dose is too high or taken on an empty stomach.
These are the mild, usually temporary effects. They are not a checklist for diagnosing yourself. If something feels wrong or persists, stop and speak to a GP.
What about creatine and hair loss?
Hair loss is one of the most common worries about creatine. No study has reported hair loss or baldness in people taking creatine (Antonio et al., 2021). The concern traces back to a single small trial that reported a rise in a hormone linked to hair thinning (van der Merwe et al., 2009), and that finding has not been repeated. We cover the full evidence in our guide to whether creatine causes hair loss.
Is creatine safe?
Creatine is one of the most studied sports supplements, and research in healthy adults has generally found it safe at standard doses (Kreider et al., 2017). It is not a stimulant or a hormone.
Most people can take a daily maintenance dose without issue. Safety data is strongest for creatine monohydrate rather than newer forms. If you have a pre-existing medical condition, are pregnant, or take regular medication, check with a GP first.
The safety evidence is strongest for plain creatine monohydrate, which is the most researched form. If you want a well- tested option, Elite's creatine range is led by Emrald Labs Creatine Monohydrate. For help choosing the right amount, see how much creatine to take per day.
Does creatine make you gain weight?
Creatine can cause a small, fast increase in body weight, but in the first weeks this is water, not fat. Creatine draws water into your muscle cells, so the number on the scale can rise by roughly a kilogram or two early on (Antonio et al., 2021).
Over months of training, creatine may also support gains in lean muscle. It does not add body fat. Some of the early water weight settles once your muscle stores are full.
This is why the scale can move within the first week even before any change in muscle. The weight is intracellular water, held inside the muscle rather than under the skin, so it does not create a soft or puffy look. If you would rather avoid the early spike, a steady daily dose without a loading phase brings it on more gradually.
Does creatine cause bloating?
Creatine can cause mild bloating in some people, usually during a high-dose loading phase rather than at a standard daily dose. The bloating comes from water being drawn into and around your muscles, and it is temporary.
You can reduce it by skipping the loading phase and taking a smaller daily dose of around 3 to 5 grams instead (Kreider et al., 2017). Splitting the dose and drinking enough water through the day can also help. Persistent stomach upset is uncommon.
A loading phase means taking a larger dose, often split across the day, for the first week or so (Kreider et al., 2017). Skipping it avoids most of the early bloating and reaches the same muscle saturation, just a little more slowly. If a dose consistently upsets your stomach, take it with food and lower the amount per serve.
Does creatine damage your kidneys?
In healthy adults, research has generally not shown that creatine at standard doses damages the kidneys (Antonio et al., 2021). Creatine can raise creatinine, a marker used in kidney blood tests, without meaning your kidneys are harmed, so tell your doctor you take it before any test.
This is different if you already have kidney disease or a kidney condition.
Important. If you have any kidney or liver problem, or a family history of one, speak to a GP before taking creatine.
Creatine versus creatinine
Creatine and creatinine are not the same thing, though the names are similar. Creatinine is a normal by-product your body clears through the kidneys, and a slightly higher reading in someone who supplements does not by itself signal harm. This is a question to raise with your GP, who can interpret a blood test in the context of your own health rather than a general rule.
References
- Antonio J, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18:13. PMC7871530.
- van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399-404. PMID 19741313.
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PMC5469049.
Disclaimer: This article is general information only and is not medical advice, nor a substitute for advice from a qualified health professional. Speak to your GP or a qualified healthcare provider before starting any supplement, especially if you have a medical condition, are pregnant or breastfeeding, or take medication.
