What are the risks of creatine?

Creatine is one of the best-studied consumer supplements out there, and the safety profile is good. That’s why so many people take it: even if you’re not sure it’s working, there’s no significant harm in taking it anyway. Creatine isn’t linked with any serious health issues at normal doses, and it’s pretty affordable. For example, this Nutricost tub works out to 20 cents per daily serving (if you’re taking five grams each day). Nutricost Creatine Monohydrate Powder, 500 g, 100 Servings $19.

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15 The main risk of taking creatine is that it can cause stomach upset, especially in larger doses. That could be a problem if you’re intending to try a 24-gram dose, or one of the other dosing schemes from cognitive studies. People who take creatine for cognitive benefits often aim for 10 grams a day. You can split that into five grams in the morning and five in the evening, if taking 10 at once doesn’t agree with you.