What the trials showed
Not graded yet. Sources are listed below.
What the internet says
“Creatine improves strength and high-intensity exercise performance.”
The gap
Not measured until the claim is graded.
A verdict describes the research, not what’s right for you.
Creatine
Guanidino energy-metabolism substrate
Also known as: Cr, creatine monohydrate (common form)
Classification
Supplement
Regulatory Status
dietary-supplement
Sources
4
Review
reviewed · 2026-10-14
Overview
Creatine supports regeneration of ATP via the phosphocreatine system in skeletal muscle during high-intensity efforts.
Evidence and limitations
What people claim, and what the evidence says
- NOT YET GRADED
“Creatine improves strength and high-intensity exercise performance.”
Awaiting the two-reviewer evidence council.
- NOT YET GRADED
“Creatine causes hair loss.”
Awaiting the two-reviewer evidence council.
- NOT YET GRADED
“Creatine is unsafe for healthy people.”
Awaiting the two-reviewer evidence council.
Known
- ISSN position stand and NIH ODS materials support efficacy for high-intensity exercise performance with creatine monohydrate.
Unknown
- Benefits for pure endurance performance and broad cognitive/wellness marketing claims are less consistent than strength/power evidence.
- Safety evidence in established CKD remains limited relative to healthy populations.
- Community-reported doses: n/a (no citable source).
Studied uses
- High-intensity exercise and strength-training performance (studied supplement use)not indicatedCreatine monohydrate is commonly used and extensively studied to support high-intensity/repeated-bout exercise performance and training adaptations in healthy people. It is a dietary supplement, not a labeled drug therapy.
Dangers and side effects
Contraindications
- Known hypersensitivity to creatine products (review)Avoid if prior reaction.
Warnings
- Pre-existing kidney disease caution (high)Most safety data are in healthy people. Serum creatinine rises can reflect creatine turnover and confound eGFR equations.
- Water retention / body-mass increase (review)Intracellular water and scale weight commonly increase.
Precautions
- Adequate hydration and medication reviewDiscuss with a clinician if taking nephrotoxic drugs or if renal labs are monitored for other reasons.
Common: water weight gain, gastrointestinal discomfort in some users
- Serious
- renal concerns mainly relevant with pre-existing kidney disease or misinterpreted labs
Study details: trial conditions, not guidance
These are the conditions researchers used in a controlled trial with medical supervision. They aren't instructions.
Doses found
Doses as found in each source, with its grade. What was found, not a direction.
Studies, trials and professional sources
5 g · once daily · oral · 12 weeks
45 resistance-trained men aged 18-40
no change in DHT or hair outcomes vs placebo
Grade: Early EvidenceDoes creatine cause hair loss? (J Int Soc Sports Nutr 2025) (opens in a new tab)
Reddit, Facebook, Instagram, forums and blogs
n/a
Claims and grades
- EstablishedISSN position stand and NIH ODS materials support efficacy for high-intensity exercise performance with creatine monohydrate.
- ContradictedHair-loss/DHT causation claims are not supported by a 2025 RCT measuring hormones and hair outcomes over 12 weeks.
Contested
- Online hair-loss claims persist despite controlled data not showing a clear DHT/hair-loss effect in the cited trial.
- Creatine vs creatine monohydrate naming overlap can confuse product comparisons.
Sources (4)
- Dietary Supplements for Exercise and Athletic Performance - Health Professional Fact Sheet (opens in a new tab) · NIH Office of Dietary Supplements · regulator
- ISSN position stand: safety and efficacy of creatine supplementation (opens in a new tab) · Journal of the International Society of Sports Nutrition · guideline
- GRAS Notice No. GRN 000931; Creatine Monohydrate (Creapure) (opens in a new tab) · U.S. Food and Drug Administration · regulator
- Does creatine cause hair loss? A 12-week randomized controlled trial (J Int Soc Sports Nutr 2025) (opens in a new tab) · Journal of the International Society of Sports Nutrition (via PubMed) · paper · 2025-09-01
Pathways
Interactions & cautions
Drug interactions
nephrotoxic drugs — Not a proven pharmacokinetic interaction; concurrent renal stressors warrant caution. (review)
These are observational flags for review, not individualized instructions.
Educational reference only — not medical advice.
What people report (anecdote)
CLINICAL DATA (from trials)
Adverse events:
water weight gain · gastrointestinal discomfort in some users · renal concerns mainly relevant with pre-existing kidney disease or misinterpreted labs
Effects measured:
High-intensity exercise and strength-training performance (studied supplement use)
ANECDOTE
What people report: anecdote, not evidence
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