Safety concerns regarding creatine consumption - the scientific evidence 🔍 This new review analysed the most common safety concerns surrounding creatine supplementation and provided clear evidence-based answers 📚 Here are the top 6 most common concerns and answers ⬇️ CANCER RISK 🦠 ✅ Creatine is safe based on current evidence 🔬 Experimental studies suggest potential anticancer effects 🧬 No human studies support increased carcinogenicity 🦄 Risk classification is not supported 📚 Evidence grade is II (fair quality evidence) KIDNEY FUNCTION ⚙️ ✅ Creatine is safe for healthy individuals 🩸 Individuals with pre-existing kidney conditions should be monitored using non-creatinine biomarkers 🦄 Risk classification is not supported 📚 Evidence grade is I (good/strong evidence) DEHYDRATION / THERMOREGULATION 🥵 ✅ Creatine does not impair hydration or thermoregulation 🌡️ Creatine may actually help to maintain body temperature 🦄 Risk classification is not supported 📚 Evidence grade is I (good/strong evidence) CRAMPS 😖 ✅ Creatine may reduce the incidence of muscle cramps during exercise 🦄 Risk classification is not supported 📚 Evidence grade is II (fair quality evidence) GASTROINTESTINAL DISTRESS 😮‍💨 🔍 Gastrointestinal symptoms are mild and infrequent and dose dependent ⚖️ Splitting doses of 5 g or less per serving reduces risk 📊 Large trials show no significant difference versus placebo 🟠 Risk classification is unlikely 📚 Evidence grade is II (fair quality evidence) PREGNANCY🤰 🗒️ Human evidence during pregnancy is limited ✅ Animal studies demonstrate consistent protective effects ❓ Risk classification is unknown 📚 Evidence grade is III–IV (limited to expert opinion) There are many concerns around creatine consumption which are not supported by the evidence ❌ For the most part, the positives of creatine massively outweigh any “extremely limited” downsides ✅ Reference: pubmed.ncbi.nlm.nih.gov/4140… Subscribe to Performance Nutrition Digest FREE to receive your daily study breakdown, straight to your inbox or via the Substack app 📥 performancenutritiondigest.c… Performance Nutrition Digest is powered by Healthspan Elite⚡️ healthspanelite.co.uk/