SUPPLEMENT GUIDE / CREATINE
Is creatine safe? Banned in India? A steroid?
Creatine is now searched more than whey protein in India. Here is what the research and the rules say, in plain language. This is general information, not medical advice.
The short answer
- Safe? For healthy adults at usual doses, creatine monohydrate is one of the most studied sports supplements, and research reviews generally find it safe.1
- Banned in India? No. It is sold legally as a health supplement under FSSAI rules, and it is not on the World Anti-Doping Agency prohibited list.4
- A steroid? No. Creatine is not a hormone.2
What creatine is
Creatine is a compound your body makes from the amino acids glycine, arginine and methionine, mainly in the liver and kidneys. Most of it is stored in muscle, where it helps supply energy for short, intense efforts such as lifting or sprinting. You also get some from meat and fish.13 Supplements are mostly creatine monohydrate, the form with by far the most research behind it.
Is creatine safe?
The International Society of Sports Nutrition reviewed the research in its 2017 position stand and concluded that creatine monohydrate is safe for healthy people when taken at recommended doses, including in studies that ran for several years.1 The US National Institutes of Health summary reaches a similar view for healthy adults.3
Things worth knowing:
- Weight goes up a little at first, mostly from extra water held in muscle.
- Large single doses can upset the stomach. Smaller doses spread through the day are less likely to.2
- Blood tests: creatine can raise creatinine, which doctors use as a kidney marker, so tell your doctor you take it.2
Ask a doctor first if you are under 18, pregnant or breastfeeding, have kidney or liver disease or diabetes, or take regular medication.
Is creatine banned in India?
No. Creatine supplements are sold openly in India and must follow the Food Safety and Standards Authority of India’s rules for health supplements, which require an FSSAI licence number, ingredients and directions on the label.5 Check those details on any tub you buy; our authenticity checklist works for creatine too.
In sport, creatine is not on the World Anti-Doping Agency prohibited list, which India’s National Anti-Doping Agency follows.4 Tested athletes should still be careful: any supplement can be contaminated with a banned substance, so choose products from established brands and keep the batch details.
Is creatine a steroid?
No. Anabolic steroids are synthetic versions of the hormone testosterone, are prescription drugs and are banned in sport. Creatine is not a hormone and does not work like one: it is an energy-carrying compound your body already makes and stores in muscle.2
Common myths
- “Creatine causes hair loss.” There is no good evidence of this. One small 2009 study reported a rise in the hormone DHT; it has not been repeated, and no study has measured hair loss from creatine.2
- “Creatine causes dehydration and cramps.” Research has not shown this.2
- “You must do a loading phase.” Loading is optional. Studies commonly use 3–5 g a day; follow the serving on your label.1
Choosing a creatine
Start with plain creatine monohydrate from an established brand, check the FSSAI licence and seals, and compare price per serving. Browse our creatine collection for live prices and stock.
Sources
- Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14, 18 (2017). doi:10.1186/s12970-017-0173-z
- Antonio J et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition 18, 13 (2021). doi:10.1186/s12970-021-00412-w
- US National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance.
- World Anti-Doping Agency. The Prohibited List.
- Food Safety and Standards Authority of India. Food Safety and Standards (Health Supplements, Nutraceuticals, Food for Special Dietary Use…) Regulations, 2016.