Several toxicity tests have scientifically proven that creatine is neither acute nor subacutely toxic.

At the dawn of the "creatine era" supplies of 20 g per day during the loading phase and 5-10 g during the maintaining phase were recommended. Examinations of liver and renal function provided no indications of damage. By now there is no proof of a particular benefit from such high dosages. 10 g per day over 8 days and a maintaining dosage of 5 g per day are absolutely sufficient. For reasons of precaution, a short-time intake is recommended.

From "Deutsche Lebensmittel-Rundschau"


Over 300 clinic examinations explore its effects and toxicity.

  • European Food Safety Authority (Opinion of the Scientific Panel 17.02.2004):

    Provided high-purity creatine monohydrate is used in foods for particular nutritional uses, the Panel considers that the consumption of doses of up to 3g/day of supplemental creatine, similar to the daily turnover rate of creatine, is unlikely to pose any risk.
  • Excerpt from Scientific Committee of Food on "Composition and specification of food intended to meet the expenditure of intend muscular effort, especially for sportsmen" (adopted on June, 22nd 2000):

    So far, only for caffeine and creatine, there is scientific data to show that they have an ergogenic effect
  • EFSA (European Food Safety Authority) has confirmed that a daily supply of 3 g of creatine monohydrate does not pose a threat on health. CREATINE is safe.

    Up to now, there are well-defined, scientifically proven, and performance-enhancing effects for caffeine and creatine.