The Study
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
This study is like a teacher summarizing what lots of other science experiments found about creatine — it doesn’t do any new experiments itself. So it can say 'many studies show creatine might help athletes get stronger', but it can’t say 'creatine makes you stronger' for sure.
Analysis score
Maximum 5 for a narrative review.
Where the score came from
Creatine is a natural substance in meat that helps muscles store energy. Taking it as a supplement lets muscles work harder and recover faster.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 51 / 100
Quality score
Based on clinical experience or non-systematic literature reviews. The lowest level of evidence as they are most susceptible to bias and personal perspective.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — this means people can train harder, build more muscle, and recover faster without harming their kidneys or liver.
- 2Muscle creatine goes up by 20–40%.
- 3Strength and muscle mass increase more with training.
- 4No serious side effects seen even after 5 years of use.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2017
Authors
R. Kreider, D. Kalman, J. Antonio, T. Ziegenfuss, R. Wildman, Rick Collins, D. Candow, S. Kleiner, A. Almada, H. Lopez
Related Content
Claims (6)
Taking 3 to 5 grams of creatine every day can help your muscles store more energy, making you stronger, more powerful, and better at building muscle when you lift weights—without making you gain fat.
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 supplements might help the brain and spine heal better after serious injuries in animals, by keeping their energy-producing parts working and reducing damage.
Taking creatine powder every day for a week, then a smaller dose after that, can help your muscles store more energy, making you stronger and better at intense workouts like weightlifting.
Taking creatine supplements may help your muscles heal faster and get stronger again after a tough workout or injury, especially if you regularly lift weights.
Taking creatine supplements along with weight training can help older adults build more muscle and get stronger, which might help them stay more active and independent as they age.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.