Is Creatine Supplement a Steroid? Benefits and Side Effects

Jan 24, 2025

Is Creatine a Steroid? A Clear Answer to a Common Question

If you're curious whether creatine is a steroid, you're not alone. Many people hear about the benefits of creatine, such as increasing muscle mass and strength, and wonder if it falls into the category of anabolic steroids.

Let’s break it down in a simple and clear way.

Is Creatine a Steroid? A Clear Answer to a Common Question combat creatine

What Is Creatine?

Creatine is a natural substance found in your body and in foods like meat and fish. It’s an amino acid-like compound that helps produce adenosine triphosphate (ATP), the primary energy source for your muscles.

By boosting creatine phosphate levels in your body, creatine helps you perform better during high-intensity activities like lifting weights or sprinting.

To understand more about how creatine works, check out this guide.

What Is Creatine? combat creatine

What Is a Steroid?

Steroids are synthetic substances that mimic the effects of anabolic-androgenic steroids (AAS). These substances promote muscle growth and other hormonal changes.

Unlike creatine, which works through natural energy pathways, anabolic steroids act on hormones like testosterone.

Creatine vs. Steroids: Key Differences

Source:

Creatine: Naturally found in the body and food.
Steroids: Synthetic drugs.

Function:

Creatine: Boosts energy (ATP) production.
Steroids: Mimics hormones like testosterone.

Legal Status:

Creatine: Classified as a dietary supplement.
Steroids: Controlled substance in most countries.

Effects:

Creatine: Improves muscle mass and strength naturally.
Steroids: Alters hormonal balance significantly.

Regulation:

Creatine: Approved by the Food and Drug Administration.
Steroids: Requires a prescription.

For a more detailed comparison of creatine and similar substances, check out this article.

Benefits of Creatine Supplementation

Creatine supplementation is one of the most studied and effective dietary supplements for athletes.

Research on creatine has shown that:

Creatine increases muscle mass by enhancing water content in muscles and supporting high-intensity performance.
Creatine supplementation improves strength and endurance, especially during resistance training.
The benefits of creatine supplementation include faster recovery and greater workout intensity.

To explore how creatine helps with recovery and performance, visit this article.

Benefits of Creatine Supplementation combat creatine

Safety and Efficacy of Creatine

There is strong evidence that creatine supplementation in athletes is both safe and effective.

The safety of creatine supplementation has been extensively researched. While some worry that creatine could cause kidney damage or muscle cramping, these claims lack solid evidence.

In fact, studies have consistently demonstrated that creatine is safe for long-term use when taken in recommended doses.

Learn more about Creatine Pros & Cons

Doses of creatine around 5 grams of creatine daily are common, though some protocols suggest a loading phase with higher amounts initially.

If you're curious about this, check out our guide on the creatine loading phase.

Side Effects of Creatine

The most common creatine side effects include mild water retention and temporary bloating due to increased creatine stores in your muscles.

These effects are harmless and often seen as part of the benefits of creatine supplementation for building muscle.

Check out this article Creatine Supplementation Side Effects

Side Effects of Creatine combat creatine

Types of Creatine Supplements

You’ll find several forms of creatine on the market, including:

Creatine monohydrate (the most studied and effective form)
Creatine hydrochloride
Buffered creatine
Creatine ethyl ester

Creatine monohydrate remains the gold standard for most users because of its proven track record.

To decide which type of creatine is best for you, check out this comparison.

Creatine and Steroids: Clearing the Confusion

Although creatine and steroids are sometimes lumped together, they are fundamentally different.

Creatine is a natural compound that supports muscle growth through improved energy production.

Steroids are synthetic, hormonal drugs with risks of serious side effects.

Research on Creatine and Exercise

Scientific studies have consistently found that creatine supplementation improves performance in activities requiring short bursts of energy.

Athletes taking creatine supplements often experience an increase in muscle mass, improved recovery, and enhanced strength.

Research on Creatine and Exercise combat creatine

Should You Take Creatine?

If you’re looking for a safe and effective way to build muscle, boost strength, and improve performance, taking creatine supplements is a great option.

Just ensure you stick to the recommended dosage, drink plenty of water, and combine it with a balanced protein intake for the best results.

References

Kreider, Richard B., 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, vol. 14, no. 1, 2017, pp. 1–18. PMC.
Maresca, Donna E., et al. "The Effect of Corticosteroids on Skeletal Muscle: Implications for Physical Performance." Journal of Applied Physiology, vol. 98, no. 1, 2005, pp. 208–217. Physiology.org.
Tarnopolsky, Mark A. "Creatine as a Therapeutic Strategy for Muscle Disorders." Mayo Clinic Proceedings, vol. 90, no. 11, 2015, pp. 1513–1522. PubMed.
Silva, Marcela S., et al. "Anabolic-Androgenic Steroids and Kidney Function: A Systematic Review." BMC Nephrology, vol. 20, no. 1, 2019, pp. 1–11. BioMed Central.

Final Thoughts

So, is creatine a steroid? The answer is clear: creatine is not a steroid. It’s a well-researched dietary supplement with numerous potential benefits, particularly for athletes and fitness enthusiasts.

While steroids are illegal without a prescription and come with significant risks, creatine is safe, effective, and widely available.

By using creatine responsibly, you can support your fitness goals without the risks associated with anabolic steroids.