International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL
Published in Journal of the International Society of Sports Nutrition
Abstract
Comprehensive position stand on creatine supplementation demonstrating its safety and efficacy for improving exercise performance and muscle mass.
Methodology
Evidence-based position stand synthesizing the creatine literature by an expert panel.
Key Findings
Position stand concludes creatine monohydrate is the most effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean mass during training, with no evidence of harm to kidney or liver function in healthy individuals at recommended doses (loading 20 g/day for 5-7 days or 3-5 g/day maintenance). Also summarizes potential clinical applications in sarcopenia, injury recovery and neurological conditions.
Conclusions
Creatine monohydrate is safe and effective for performance and lean mass when used at standard doses in healthy people.
Limitations
Consensus position stand rather than a systematic review with pooled effect estimates; several authors have industry ties, and long-term safety data in clinical or paediatric populations are limited.
Supplements Studied
Creatine monohydrate is the most effective ergogenic nutritional supplement available for increasing high-intensity exercise capacity and lean mass.
Outcomes Measured
Creatine monohydrate is the most effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean mass.
Study Details
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Disclosures
Funding
International Society of Sports Nutrition; multiple authors report supplement industry relationships.
This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.