Taking creatine every day for years — even up to 14 years — doesn’t seem to cause more side effects than a fake pill, no matter your age, health, or fitness level.

Taking creatine monohydrate every day for up to five years, even at high doses, doesn’t seem to harm your kidneys, liver, or blood in healthy people or those with brain-related diseases like Parkinson’s or ALS.

Taking creatine powder for about a week—first a lot, then a little—can boost the amount of creatine in your muscles by over 13%, which helps your muscles store more energy.

Taking creatine — whether it's the common monohydrate type or another form — doesn't seem to cause more side effects than a fake pill, even in kids, older adults, healthy people, or those with medical conditions.

Taking 20 grams of creatine powder a day for 5 days can make you gain about 1.2 kg in weight and help your muscles store more energy, at least in people whose bodies respond well to creatine.

Taking creatine doesn't seem to cause more stomach problems than a fake pill — the difference in upset stomachs between users and non-users is tiny and probably just due to chance.