Creatine: More Than Just a Gym Bro Supplement? An Evidence-Based Review of the Safety and Efficacy of Creatine Monohydrate Supplementation

Creatine monohydrate (CrM) is a well-researched supplement known for enhancing athletic performance, muscle mass, and recovery, with potential health benefits beyond athletic contexts. Despite extensive research supporting its use at recommended dosages, concerns persist about its effects on hydration, renal and liver function, fat mass, hair loss, muscle cramping, and fertility. Questions also remain about its safety and effectiveness across diverse populations, including children, adolescents, females, older adults, and pregnant individuals. This review addresses these concerns and concludes that CrM is a safe and effective supplement, offering benefits that extend beyond exercise performance to overall recovery and health.