Does creatine damage your kidneys?

The ISSN review found no evidence that creatine causes renal dysfunction in healthy athletes, and reports safe use at up to 30 g a day for up to 5 years in healthy individuals. If you have a kidney condition or any medical condition, ask a doctor before taking it.

Does creatine cause dehydration or cramps?

The ISSN review found no evidence that it does. It cites studies in which creatine users had less cramping and heat illness than those who did not take it. Drinking enough water still matters in Bangkok heat.

Does creatine cause bloating or water weight?

Some water goes into the muscle. The review describes short term retention of about 0.5 to 1.0 litre in loading studies, roughly in proportion to the weight gained. Skipping the load and taking 3 to 5 g a day is the gentler route.

Does creatine upset your stomach?

The ISSN review found no evidence that it increases gastrointestinal upset. If it bothers you, take it with food and ask a doctor if it continues.

Does creatine cause hair loss?

The ISSN review we rely on does not list hair loss among its findings, and we make no claim either way. If you are worried, ask a doctor.

Updated 2026-10-04 · 4 min read

Creatine side effects: what the research says and what it does not

By the UnReal Supplements team. Sources and catalog last checked: 2026-10-04.

Short answer

The ISSN review found creatine monohydrate safe and well tolerated in healthy people at up to 30 g a day for up to 5 years, and found no evidence that it causes dehydration, cramping, gastrointestinal upset or kidney problems in athletes. A little water goes into the muscle, mainly during a loading phase. If you have a medical condition, ask a doctor first.

What do studies say about creatine side effects?

The ISSN position stand reports that short and long term supplementation, up to 30 g a day for 5 years, is safe and well tolerated in healthy individuals and in several patient populations. It concludes there is no compelling scientific evidence that short or long term use of creatine monohydrate has detrimental effects on otherwise healthy people.

The same review says the peer reviewed literature shows no evidence that creatine increases the reported rates of musculoskeletal injury, dehydration, muscle cramping, gastrointestinal upset or renal dysfunction, and no clinically significant side effects in athletes for up to 3 years of training.

Does creatine make you hold water or gain weight?

Some, yes. The ISSN review describes a short term fluid retention of about 0.5 to 1.0 litre in loading studies, which was generally in proportion to the weight gained. That is the water that goes into the muscle as creatine does its job, and it is a feature of the loading phase more than of a steady 3 to 5 g a day.

Is creatine safe for your kidneys, and what about the heat?

The ISSN review cites studies finding no effects on kidney function markers in healthy athletes, and no increase in cramping or heat illness. It summarises one study of exercise in the heat in which creatine did not alter thermoregulatory responses. That is relevant in Bangkok, though it does not replace drinking enough water.

None of this is advice for a person with a kidney or other medical condition. If that is you, ask a doctor before you start.

How do you use creatine sensibly?

Take 3 to 5 g of creatine monohydrate a day. Loading is optional.
Drink enough water through the day, especially when training in Bangkok heat.
Buy a genuine, single ingredient powder with an intact seal.
Stop and ask a doctor if something feels wrong.

Where do you buy creatine in Bangkok?

We deliver free within Bangkok only. Pay before 6 PM, Bangkok time, and the order goes out the same day, later and it goes out first thing the next morning. Only products that show Add to cart can be ordered, products marked Notify me are not on the shelf yet.

Frequently asked

Does creatine damage your kidneys?: The ISSN review found no evidence that creatine causes renal dysfunction in healthy athletes, and reports safe use at up to 30 g a day for up to 5 years in healthy individuals. If you have a kidney condition or any medical condition, ask a doctor before taking it.
Does creatine cause dehydration or cramps?: The ISSN review found no evidence that it does. It cites studies in which creatine users had less cramping and heat illness than those who did not take it. Drinking enough water still matters in Bangkok heat.
Does creatine cause bloating or water weight?: Some water goes into the muscle. The review describes short term retention of about 0.5 to 1.0 litre in loading studies, roughly in proportion to the weight gained. Skipping the load and taking 3 to 5 g a day is the gentler route.
Does creatine upset your stomach?: The ISSN review found no evidence that it increases gastrointestinal upset. If it bothers you, take it with food and ask a doctor if it continues.
Does creatine cause hair loss?: The ISSN review we rely on does not list hair loss among its findings, and we make no claim either way. If you are worried, ask a doctor.

Keep reading

Shop creatine Creatine guide Creatine monohydrate vs HCl When to take creatine

Sources

ISSN Position Stand: safety and efficacy of creatine supplementation (Kreider et al., 2017)

How we keep this guide honest

We check this guide against the sources listed below. Prices, pack sizes and shelf status in the tables are read from our shop catalog and refreshed every few minutes, never typed into the text. We deliver free within Bangkok only, and only what is on the shelf is for sale.