Creatine Safety

The Rise of a Misunderstood Supplement 

Creatine has lived two lives. In the scientific community, it is one of the most thoroughly validated and safest performance supplements ever discovered. In the public imagination, however, it has long carried the weight of suspicion linked to dehydration, kidney stress, cramping, water retention, and even baldness. These fears did not come from research; they came from the early days of creatine use, when gym folklore spread faster than clinical data. Decades later, the science has not just caught up. It has overwhelmingly surpassed the myths. 

The 2025 Mega Analysis: The Strongest Safety Data Ever Collected 

The most powerful evidence comes from the 2025 mega analysis, the largest creatine safety review in history. Researchers examined 685 human trials involving nearly 26,000 participants, assessing forty nine potential side effects ranging from gastrointestinal discomfort and muscle cramps to kidney markers, liver enzymes, blood pressure, neurological symptoms, and more. They reviewed 28.4 million adverse event reports across international surveillance systems and analyzed nearly one million social media posts. Across every dataset, one message repeated: creatine did not increase side effects compared to placebo. Kidney and liver markers remained stable. Hydration status was unchanged. Total side effect incidence differed by less than half a percent. Even long-term studies using 10 grams per day for up to eight years showed no markers of organ stress or systemic harm. 

Why Myths Persist: The Value of the 2021 ISSN Review 

Although the 2025 analysis proves that creatine is safe, it does not explain why certain myths such as dehydration, hair loss, water retention, and kidney stress continue to circulate. That clarity comes from the 2021 ISSN consensus paper, the definitive analysis of the twelve most common creatine misconceptions. According to the ISSN, none of these concerns are supported by controlled research. Creatine does not cause dehydration or cramping. In fact, several studies suggest improved thermoregulation and fewer heat related symptoms. It does not harm the kidneys. Rises in creatinine reflect the natural breakdown of creatine, not impaired renal filtration. The idea of water retention is rooted in outdated loading protocols using 20 grams per day. Modern 3 to 5 gram dosing does not produce noticeable water changes. And the link between creatine and hair loss comes from a single DHT study that has never been replicated and has never demonstrated increased shedding. 

A Unified Verdict: Myths Collide With Modern Evidence 

When the 2021 and 2025 papers are viewed together, a single narrative emerges: creatine monohydrate does not cause kidney damage, dehydration, cramping, bloating, baldness, fat gain, hormonal disruption, or heat intolerance. Across thousands of participants and three decades of research, creatine remains indistinguishable from placebo in side effect incidence. The only meaningful side effects ever documented are mild gastrointestinal discomfort at very high single doses and early cellular hydration shifts during loading. These are easily managed and disappear with modern dosing strategies. Everything else is outdated lore or misinterpretation. 

Creatine Safety Across Ages and Populations 

What makes creatine safety so compelling is its consistency across athletes, older adults, recreational lifters, clinical populations, and even teenagers. The ISSN explicitly states that creatine is safe and potentially beneficial for adolescent athletes when used responsibly. Creatine supports cellular energy, muscle retention with age, improved training capacity, recovery, and cognitive resilience. It does so without affecting hormones, without stressing organs, and without creating systemic risk. Very few supplements can match this profile. 

Why Muscle Feast Uses Creapure 

Much of the research underlying both landmark papers was conducted using creatine monohydrate, and many studies used Creapure, the same raw material sourced by Muscle Feast. By aligning dosage, purity, and chemical form with the exact specifications used in clinical trials, Muscle Feast positions itself not as a company making claims, but as one simply following the best science available. When a supplement has been studied this thoroughly, the most responsible approach is to offer the form that research consistently validates. 

The Modern Reality: Creatine Is One of the Safest Supplements Ever Studied 

The scientific debate is over. Creatine is not dehydrating. It is not harmful to kidneys. It does not cause cramping, bloating, hormonal disruption, or hair loss. Its safety profile is remarkably clean, and its benefits including strength, recovery, muscle preservation, cognitive support, and healthy aging are well established. For anyone wondering whether creatine is risky, the answer from modern research is simple: it is not. Creatine is safe, effective, and one of the most reliable supplements a person can take. 

- Conrad RN