Experts have warned that a popular health supplement could have dangerous side effects – particularly among older people.
Creatine, which is produced naturally by the liver, pancreas and kidneys, helps cells produce energy, but it has long been taken in higher doses by athletes and bodybuilders to allow for longer or harder workouts, to improve performance and build muscle.
In recent years it’s seen a surge of popularity among older adults as a spate of research revealed it could also help brain cognition, bone health and even depression.
But studies now suggest that creatine can cause diarrhoea, vomiting and, in rare cases, trigger serious kidney and liver damage – and, in extreme cases, organ failure. Experts say more research is needed to show the supplement is safe for older people.
‘Creatine has lots of positives, but I wouldn’t be too evangelical about taking it,’ said Dr Brendon Stubbs, a senior lecturer at King’s College London.
‘We need longer-term studies looking into its benefits for older people and perimenopausal women, particularly in terms of potential side effects.’
Studies show that around a third of elite athletes take creatine, which is usually sold as a white powder that is then dissolved in water.
Around a third of elite athletes take creatine, which is usually sold as a white powder that is then dissolved in water (picture posed by model)
Until recently its use among older adults has been low – with just six per cent of over-65s taking it regularly, according to a 2024 study. However, last month, ITV’s Dr Hilary Jones recommended creatine to older patients to help them keep their muscles strong, bolstering their protection against dangerous falls.
But experts say there are patients who should not take the supplement. These include those with kidney disease – where the organs that filter waste from the blood and produce urine no longer work properly.
This is because creatine can put added pressure on kidneys, which has to break down the supplement. They also say that patients should not exceed the daily limit of 5g. Doing so can risk kidney and liver damage.
Some online health influencers recommend taking as much as 20g in one go in order to boost muscle growth.
Concerningly, a 2010 study by researchers in Turkey warned that ‘even the recommended doses of creatine monohydrate supplementation may cause kidney damage’.
One patient who believes his kidneys were affected by the supplement is 79-year-old Andy Cole.
A regular walker, runner and weight trainer, the Cambridgeshire-based former musician was stunned when a routine urine test showed that his kidney were inflamed, putting him on the brink of kidney disease.
Andy Cole, 79, was told by doctors investigating his kidney issues to stop taking creatine. Now his kidney readings are back to normal
He says his previous check-up a year earlier had been normal and the only thing that had changed in that time was that he began taking creatine.
‘When the doctors investigating my kidney issues heard I was taking it, they told me to stop immediately,’ he said.
‘Now, a year later, my kidney readings are back to normal.’
Experts say that, for those concerned about creatine, there are other options.
‘Green tea and dark chocolate – as well as berries, citrus fruits and other brightly coloured fruits and vegetables – are brilliant for brain health,’ says nutritionist Rob Hobson. ‘That’s because these foods are what we call antioxidants, that are thought to protect brain cells from damage.
‘Meanwhile calcium, magnesium and protein all support your bones – which is especially important for older adults.’
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