Study Deep Dive: Creatine is SAFE
Shownotes
Creatine is SAFE, the verdict is in!
After decades of people claiming that creatine will wreck your kidneys, liver, & various other claims, a new study has put these myths to bed.
In my latest episode of the Dr. Layne Norton Podcast, I go DEEP on the most comprehensive dataset to date: a brand new meta-analysis by Kreider et al. (2025) which reviewed 250+ studies, covering over 26,000 participants, some lasting more than a decade, and examined nearly 50 potential side effects.
The verdict? Absolutely no evidence of harm.
I broke down the full paper, the methods, and what this means for athletes and everyday lifters in the latest episode of the podcast.
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• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com
• REPS Research Review: https://biolayne.com/reps
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TIMESTAMPS
0:00:00 - Intro
0:01:33 - Meta Analysis Overview
0:02:14 - Creatine is NOT a Steroid
0:03:10 - ATP
0:05:13 - Creatine from Body and Food
0:06:05 - Creatine Non-Responders
0:06:27 - Creatine Dose
0:07:10 - Creatine Benefits
0:10:18 - Outwork Nutrition
0:11:46 - Interesting Associations
0:13:48 - Safety Questions
0:15:03 - Importance of Placebo
0:17:05 - Study Methods
0:20:05 - Study Results
0:26:08 - REPS Research Review
0:26:57 - Hair Loss
0:29:04 - Creatine is Safe and Effective
0:30:54 - Types of Creatine
0:36:54 - Creatine for Kids
0:38:50 - Recommendations
0:39:39 - Outro
SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast/study-deep-dive-creatine-is-safe-episode-13