Much Ado About Creatine

Too Good To Be True?: If a supplement could help your workouts, grow your muscles, and possibly protect your brain, you’d expect a catch. With creatine, the catch may be our perception: a new analysis finds our worries about its side-effects don’t match the evidence. 

The Study: A recent study analyzed data from 685 human trials on creatine along with mentions of creatine and creatine side effects on social media. The analysis found no statistical difference in the prevalence or severity of side effects when taking creatine as compared to placebo. Even so, the researchers found, the public significantly overestimates these side effects. 

The Takeaway: Misinformation about creatine (like many things) is rampant on social media. This might stem from social-media influencers touting the creatine product they represent as having “fewer side effects” than their competitors, creating a sense that side effects are more widespread than they actually are.

Keep in Mind: There’s no guarantee a supplement will never have side effects, but there seems to be a disconnect between creatine research and public perception. Years ago, the International Olympic Committee released a list of just five athletic supplements it agreed actually work and are safe. Creatine was one.