Creatine is safe as supplement

This study analyzed side effects from 685 clinical trials involving creatine supplementation. Participants averaged 30 years old, took creatine for an average of 64 days (though some studies lasted years), and consumed about 11 grams daily (0.166g/kg/day for a 154-lb person). While some individual studies reported gastrointestinal issues and muscle cramps, when researchers pooled all participants together, these effects were no longer statistically significant. The study has limitations: participants were primarily young adults, men were slightly over-represented, and some studies included people with health conditions (though most focused on healthy individuals). Overall, the evidence suggests creatine supplementation is well-tolerated with minimal side effects.