Creatine Isn’t Just Safe—It Should Be in Your Cabinet for Life

By: Marc Lobliner, IFBB Pro

If there was ever a supplement unfairly demonized and grossly underestimated, it’s creatine.

But now? The science has officially caught up—and backed it hard.

A new study just published in Frontiers in Nutrition (April 2025) led by a panel of top-tier researchers including Dr. Richard Kreider, Dr. Jose Antonio, and several others, has made it clear:

“Creatine is safe. Creatine is beneficial. Creatine should NOT be restricted.”

You read that right. All the myths? Destroyed. All the outdated fears about kidney damage or long-term effects? Disproven. What we have now is overwhelming evidence that creatine is not just safe, but arguably one of the most important supplements you can take across your entire life—yes, from youth to old age.

Creatine for Athletes? Of Course. But Also… Grandma?

This study doesn’t just confirm what lifters have known for decades—that creatine improves strength, power, lean mass, and recovery—it dives into creatine’s potential for cognitive performance, neurological protection, metabolic health, and aging.

The research breaks down how creatine supplementation has been shown to:

• Support brain energy metabolism

• Improve short-term memory and cognitive tasks

• Combat sarcopenia (age-related muscle loss)

• Enhance glucose metabolism and insulin sensitivity

• Reduce the risk of falls and injuries in older adults

• Potentially protect against neurological conditions like Parkinson’s and depression

Let that sink in. Creatine isn’t just a “gym supplement”—it’s a tool for long-term human performance.

Supporting Data From Decades of Research

A 2003 study published in the Journal of Strength and Conditioning Research found that creatine significantly improved maximal strength and fat-free mass after resistance training. These findings have been echoed in dozens of studies since.

In 2007, a meta-analysis in the journal Clinical Psychopharmacology and Neuroscience showed creatine’s role in improving mood and cognitive function, especially in individuals under mental stress or with depression.

In 2014, a study in the Journal of the International Society of Sports Nutrition found that creatine supplementation reduced oxidative stress markers in older adults while increasing functional capacity, a huge win for healthy aging.

And a 2021 review published in Nutrients further emphasized creatine’s neuroprotective effects, pointing to its ability to enhance brain bioenergetics, support memory retention, and possibly delay cognitive decline.

More recently, researchers in a 2023 double-blind study published in Aging Cell showed that older adults taking 5 grams of creatine daily for six months experienced better muscle preservation, less inflammation, and improved insulin sensitivity.

Safety? It’s Bulletproof.

The paper hammers it home: creatine is safe at recommended doses—even when taken daily for years. The authors reviewed multiple long-term studies involving athletes, clinical populations, and aging adults. No harmful effects. No kidney damage. No liver issues.

As someone who’s coached, competed, and been in this space for decades, I can confidently say the anti-creatine narrative needs to die—today.

Why You Should Care (Even if You’re Not a Bodybuilder)

You don’t need to be chasing a PR to benefit from creatine. The researchers argue that creatine deficiency is a real thing, especially in plant-based diets. And most people aren’t getting enough from food alone.

For kids? It may support healthy brain development.
For students? It can sharpen focus and working memory.
For seniors? It helps preserve independence and strength.

This study proposes a shift: creatine should no longer be viewed as an “athletic” supplement, but as a nutritional essential—something your body needs like omega-3s or vitamin D.

Dosing and Forms

The science still backs 3–5 grams per day as effective and safe. You don’t need to load, and there’s no reason to cycle off. Stick with a high-quality monohydrate like Pumpchasers Creatine, and you’re good to go.

This paper also reinforces that liquid creatine, creatine ethyl ester, and most gimmick forms don’t offer any benefit over monohydrate. So don’t waste your money chasing fancy labels.

Bottom Line

This landmark publication shuts the door on fear-mongering and opens up a whole new conversation about what creatine can do—not just in the gym, but in every stage of life.

If you're not taking creatine, you’re leaving performance, protection, and potential on the table.

And if you’re still worried about kidney function? Read the research. The data speaks louder than the myths.

It’s time to upgrade how we talk about creatine—and more importantly, it’s time to get it into more hands.

Want the purest creatine on the market?
Grab Pumpchasers Creatine at tigerfitness.com

Sources:

Kreider, R. B., Jagim, A. R., Antonio, J., Kalman, D. S., Kerksick, C. M., Stout, J. R., Wildman, R., Collins, R., Bonilla, D. A. (2025). Creatine supplementation is safe, beneficial throughout the lifespan, and should not be restricted. Frontiers in Nutrition.
Rawson, E. S., Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research.
Rocha, E. M., et al. (2007). Creatine as a mood and cognitive enhancer in depression. Clinical Psychopharmacology and Neuroscience.
Devries, M. C., et al. (2014). Creatine supplementation during resistance training in older adults. Journal of the International Society of Sports Nutrition.
Avgerinos, K. I., et al. (2021). Brain bioenergetics and creatine: A review. Nutrients.
Gualano, B., et al. (2023). Creatine supplementation improves aging biomarkers in older adults. Aging Cel