ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Kreider, Kalman, Antonio, Ziegenfuss, Wildman, Collins, Candow, Kleiner, Almada & Lopez (2017) · Journal of the International Society of Sports Nutrition
Topics: Safety & Kidney, Strength & Power, Muscle & Body Composition, Dosing & Loading
- Study type: Position stand
- Population: Healthy adults across the lifespan
- Sample: Consensus review of 500+ studies
- Dose: 3-5 g/day maintenance; optional 20 g/day loading
- Duration: Evidence spanning short- and long-term use
- Published: 2017
What the study found
The International Society of Sports Nutrition's expert consensus is the single most authoritative document on creatine. It concludes creatine monohydrate is the most effective ergogenic nutritional supplement available for increasing high-intensity exercise capacity and lean mass, and that it is safe and well-tolerated in healthy people at recommended doses.
Key findings
- Creatine monohydrate is the most effective and most studied form; no other form has been shown to be superior.
- 3-5 g/day maintains muscle creatine saturation; a 20 g/day loading phase (split into 4 doses) saturates faster.
- No compelling evidence of harm to kidney or liver function in healthy individuals at recommended doses.
- Benefits extend beyond sport to potential therapeutic roles in aging, injury recovery, and neurological conditions.
The practical takeaway
If you read only one creatine document, make it this one: monohydrate, 3-5 g daily, is effective and safe for healthy adults.