Is Creatine a Steroid? Definition, Risks, Benefits, and More

You’ve probably heard about creatine, especially in the fitness community, but have probably always wondered, “Is creatine a steroid?” You can describe creatine as capable of promoting anabolic processes, but creatine is not an anabolic steroid.

Sports science asserts that creatine is one of the best supplement ingredients in the business for natural bulking and muscle recovery. The keyword is “natural,” so no, as good as it is, creatine is nowhere near the term “steroid.” 

What makes creatine so effective? Are there risks to taking creatine? Is 5 grams daily the best creatine dosage for optimal performance, muscle recovery, and other functions? What is creatine cycling?

This article covers all these questions and analyzes popular creatine supplements like Crazy Nutrition Ultimate CRN-5.

What Is Creatine?

Creatine is naturally made from 3 amino acids: arginine, glycine, and methionine. It primarily accumulates in your muscles and is also synthesized in your liver, kidneys, and pancreas [1].

Creatine is not considered a steroid. It's a chemical found in the body as well as in  supplement form. It enhances energy production, especially during intense physical activities like lifting weights or sprinting.

Creatine helps your muscles perform by boosting your cells’ energy currency, known as ATP. This process is vital for activities that demand short bursts of energy [2].

The average diet provides about half the creatine your body needs, primarily through protein-rich foods such as red meat and seafood. Your body handles the rest, producing approximately 95% of the creatine it synthesizes directly to your muscles, where it’s most needed during exercise [1].

Moreover, creatine supplements are widely available in various forms, including powders and pills. They benefit those who exercise frequently or may not get sufficient creatine from their diet alone. 

Creatine assists with anaerobic activities, where quick energy bursts are crucial, unlike aerobic activities that rely on continuous oxygen intake. This supplement is a powerhouse for those needing that extra push during high-intensity workouts.

Is Taking Creatine Supplements Healthy?

Many studies confirm their safety, but it’s always best to consult with a healthcare provider if you have specific health conditions or concerns. We’ll go over this more later.

What Are Steroids?

Anabolic-androgenic steroids (AAS) are synthetic derivatives of testosterone, initially developed for medical use and conditions like muscle wasting diseases. Anabolic steroids promote muscle growth and enhance physical performance, though, and this has led to misuse in sports and bodybuilding.

Anabolic steroids are associated with a range of adverse effects, though, from short-term effects like hair loss and mood swings to long-term health issues like heart disease and liver damage [3]. With these risks in mind, anabolic steroids are regulated substances banned by most sports organizations. Consider their natural alternatives instead if you’re interested in trying out steroids. 

Is Creatine a Steroid?

No, creatine is not a steroid. While both have similar goals in boosting physical performance and promoting muscle growth, creatine and anabolic steroids are fundamentally different.

Anabolic steroids mimic the effects of testosterone and can alter hormone levels. Such imbalances carry severe health risks for the gonads, liver, kidneys, and heart. On the other hand, creatine works by boosting the production of ATP without affecting hormonal balance. 

How Does Creatine Work in the Body?

Experts are keen to explain that creatine is crucial for regenerating ATP, which powers muscle contractions. This quick energy boost is essential for intense workouts [4].

So, what’s creatine’s primary function? It’s all about energy. 

Muscle cells use creatine to whip up ATP. While your body makes it naturally, you can also find it in foods like red meat and seafood.

Creatine’s Performance Perks

In high-stakes exercise, creatine aims to beef up your muscles’ phosphocreatine. That means more ATP for your body to lift heavier and sprint faster.

Muscle Mastery with Creatine

• Power Up: Creatine helps you push harder in the gym, setting the stage for muscle growth.
• Signal Strength: It boosts the signals that repair muscles and encourage new growth.
• Hormone High: Studies show a spike in growth hormones like IGF-1 with creatine use.
• Hydration Hike: It draws water into your muscles, aiding their growth.
• Breakdown Barrier: Creatine can help preserve muscle mass by reducing breakdown.
• Growth Gateway: By lowering myostatin levels, creatine opens the door to new muscle growth.

Creatine’s Brain Boost

It’s not just muscle; creatine also ramps up energy in the brain, which could be a game-changer for neurological health.

Recovery Revolution

With more ATP, your body can repair tissues faster and ease post-workout soreness. Creatine also promotes muscle growth by increasing muscle cell hydration, known as cell volumization.

Forms of Creatine

Creatine supplements are not all created equal. Each form has its benefits tailored to different needs and preferences.

Monohydrate

Creatine monohydrate stands out for its safety and effectiveness. It’s the most researched form, known for increasing muscle mass and strength. It’s a powder that mixes easily with water, making it a convenient choice for many [5].

Despite newer versions hitting the market, monohydrate remains the top pick for its balance of cost and performance.

Ethyl Ester

Creatine ethyl ester, or CEE, is designed for better absorption and less water retention. Some believe it’s more effective than monohydrate, requiring smaller doses for the same impact. Research on CEE is mixed, but it’s touted for potentially fewer digestive issues and improved muscle uptake [5].

Magnesium Chelate

Magnesium creatine chelate combines creatine and magnesium, designed to enhance absorption and utilization. Magnesium is critical in converting creatine to phosphocreatine, which is essential for ATP production. 

This form of creatine aims to leverage magnesium's synergistic effects to improve overall creatine efficacy. It’s been shown to be particularly beneficial in reducing muscle fatigue and enhancing recovery.

Hydrochloride

Creatine hydrochloride (HCL) is another variant known for its high solubility and purportedly better absorption rates. Is creatine bad for you in monohydrate form? This may be your solution, as HCL is highly soluble in water, helping reduce bloating and gastrointestinal discomfort we discussed above [6]. 

Users often report that they can take smaller doses of HCL to get the same or even better results, making it appealing to those who experience digestive issues with monohydrate. Despite its higher cost, many find these benefits worth the investment​​.

Buffered Creatine

Buffered creatine has a higher pH, which may prevent it from breaking down into creatinine in the stomach. It’s thought to maintain potency better, leading to improved performance. While some users report benefits, scientific evidence for buffered creatine’s superiority is still limited [5].

Liquid Creatine

Liquid creatine is all about ease of use and fast absorption. It’s ready to drink or mix, but there’s some debate about its stability in liquid form. Manufacturers claim pre-dissolved liquid creatine offers better muscle uptake, making it a go-to for athletes who need a quick energy boost.

Creatine Benefits

Let’s check out some of the major advantages creatine supplementation brings: 

• Increased Muscle Mass: Creatine may promote muscle growth by enhancing ATP production [5].
• Enhanced Strength and Power: Creatine replenishes ATP stores, helping improve performance in high-intensity, short-duration activities [5].
• Improved Recovery: Creatine helps muscle recovery, reduces muscle soreness, and helps repair muscle fibers [7].
• Cognitive Benefits: Some emerging research suggests that creatine may have neuroprotective properties and could improve cognitive function in older adults [8].

What Are the Side Effects of Creatine?

Here’s what you want to be wary about before starting your best creatine supplement: 

• Water Retention: Creatine can cause muscle water retention, leading to body weight gains. This is usually temporary and may help muscle growth if you’re not on a diet [5].
• Digestive Issues: Some users experience gastrointestinal discomfort, from bloating to muscle cramps. Though this is more usual for higher doses, gradual dosage increases can help mitigate such adverse effects [9].

Is Creatine Good for Athletic Performance?

This means a much better question here would be, is creatine like a steroid, or is creatine a natural steroid, and can it help your athletic performance? It is highly regarded as an effective supplement that mimics steroid benefits like improving strength, increasing lean muscle mass, and boosting exercise performance.

Why athletes choose creatine: It shines in explosive activities like lifting weights and sprinting. Creatine can help athletes push further and recover faster, supporting muscle development.

Creatine vs. Steroids

Is creatine considered a steroid? No, it’s different. Anabolic steroids are synthetic and illegal without a prescription. Creatine, on the other hand, is a natural compound that’s legal and embraced by athletes.

Is Creatine Effective for Women and Men?

Some studies suggest that women might not gain as much from creatine supplementation. The benefits in terms of strength, performance, and recovery are still significant, but it is important to note that most women do not get the same degree of muscle hypertrophy as men [10].

Best Creatine Supplements in 2024

Let’s take a closer look at some of the best creatine supplements in 2024, keeping in mind factors like purity, form, and value:

1. Crazy Nutrition Ultimate CRN-5

CRN-5 combines 5 grams of creatine monohydrate with electrolytes like sodium and potassium. This blend helps transport creatine into muscle cells, where it can be stored and used for energy production. 

Electrolytes are essential for maintaining proper hydration and muscle function, which are crucial during intense workouts. This can especially benefit your performance and recovery if you live in hot environments where you can quickly lose electrolytes through sweat and experience severe dehydration.

What Users Are Saying

On the official Crazy Nutrition website, a user named Michael praised the Ultimate CRN-5, saying he had tried many creatine products, but this one gave him the best results. Christa also highlighted the product's great taste and easy mixing. However, Ryan expressed frustration with the company's logistics, stating that delivery times could be up to 2 weeks [11].

2. Kion Creatine

If you want fast results, Kion Creatine might be a suitable pick. It is formulated with 100% Creapure, recognized as one of the purest forms of creatine monohydrate. Kion claims Creapure has a 95% absorption rate for optimal delivery to muscles and fast results. The supplement is also plant-based, so vegans may also want to check it out.

What Users Are Saying

Kion Creatine has received positive feedback from users online. One verified reviewer stated that they enjoyed the product, finding it easy to mix into their morning coffee, and that they also experienced noticeable strength gains. However, another user was less enthusiastic, mentioning that they hadn't seen significant results after 2 weeks of use [12].

3. Transparent Labs Creatine HMB

Tired of bland creatine? Transparent Labs Creatine HMB delivers a powerful combination of performance and flavor. With 12 refreshing fruit flavors, you'll actually enjoy fueling your workouts. The formula combines creatine monohydrate with HMB and BioPerine to amplify your strength gains and accelerate muscle recovery. HMB (beta-hydroxy beta-methylbutyrate) helps protect your hard-earned muscle from breakdown, while BioPerine enhances absorption.

What Users Are Saying

Verified users on the official website generally have positive feedback about the supplement. One user shared that it "blends well with whey," while another first-time creatine user said that it had "great flavor, (and) mixes well in water," and believes it aids muscle recovery. However, some users reported some issues, with one saying, "Every time I take it, I get severe cramping [13]."

4. XWERKS Lift

Cut through the clutter, and you’ll be left with potent creatine supplements like XWERKS Lift. This streamlined creatine supplement offers 5g of pure, micronized creatine monohydrate per serving, making it the perfect choice for athletes who prioritize effectiveness and simplicity. With Lift's clean and straightforward formula, you can focus on your training, not your supplement label.

What Users Are Saying

One user on the official page praised it, saying that it "mixes perfectly, no clumps" and expressed satisfaction with the positive results. On the other hand, another user had a frustrating experience, stating, "I never received the item. I tried to contact you many times but nothing... it’s very, very sad [14]."

5. Natural Stacks Creatine+

Natural Stacks Creatine+ goes beyond basic creatine monohydrate. Like CRN-5, this enhanced formula includes Himalayan pink salt and fenugreek to maximize absorption and effectiveness. With 2500 mg of pure creatine monohydrate per serving, Creatine+ helps unlock your full potential for muscle growth, improved strength and enhanced athletic performance.

What Users Are Saying

A user on the official Natural Stacks website mentioned that they "loaded with 20mg/day and felt an effect immediately." However, they found taking so many capsules each day inconvenient and expressed a preference for a powder version. After switching to the regular dose, the capsules seemed to work well for them [15].

How to Take Creatine: Recommended Dosage and Cycling

There are so many different answers when it comes to taking creatine that it can easily be the most confusing part of the entire supplement. If you want the TL;DR version, you take 5 g of creatine powder daily, and that’s really it. However, you need more clarity, right?

That’s why we created perhaps the most user-friendly guide to taking creatine and even cycling the supplement.

1. Starting Strong: The Loading Phase

The creatine loading phase is your fast track to muscle saturation. For the average 180 lb (82 kg) person, that’s 25 g/day. But after this sprint, you’ll shift to 2.5 g/day for maintenance. Some folks skip the sprint and stick to a steady 5 g/day—it’s all about what works for you.

2. Mixing It Right: The Perfect Solution 

Say goodbye to the days of gritty drinks. Dissolve your creatine in a hot beverage like tea or coffee. Add a splash of heavy whipping cream and sugar-free syrup for taste. Trust us, it’s a game-changer. No more queasiness, just a smooth start to your day.

3. Temperature Matters: Hot, But Not Too Hot

Here’s the secret: heat helps. Some Reddit users in r/Supplements recommend warming up your drink but keeping it sippable. Stir in your creatine—60 seconds should do the trick. Even during the loading phase, you can dissolve 10 g without a trace of grit. And don’t worry about the heat; if it’s good enough to drink, it’s good enough for your creatine.

4. Dosage Decoded: Tailoring Your Intake

Start with 20 grams per day for the first 5-7 days. Then, ease into 3-5 grams daily for the long run. Listen to your body and adjust as needed. Your goals are within reach; just find the right balance for you.

>>Check the best prices for Crazy Nutrition Ultimate CRN-5

Precautions to Consider Before Using Creatine

Before incorporating any of these products into your regimen, it's important to consider: is creatine a supplement for you? Here are several precautions to keep in mind:

Kidney Disease

If your kidneys aren’t 100%, creatine might not be your friend. It’s a fact: creatine puts your kidneys to work. For those with kidney conditions, this extra load could spell trouble. So, what’s the move? Talk to your doctor before you start taking creatine.

High Blood Pressure

Got high blood pressure? Creatine could crank it up even more. Why? Because it loves to hold onto water, and that’s not great for your blood pressure. If you have problems with hypertension, get your doctor in the loop before adding creatine to your routine.

Liver Disease

Your liver’s got a big job, and creatine adds to its to-do list. For those with liver issues, creatine could be a complication. The best plan? Seek medical advice. It’s the only way to play it safe and keep your liver happy.

Taking Creatine Supplements May Stop the Body from Producing Creatine Naturally

Here’s something to ponder: taking creatine supplements might make your body lazy. It could start slacking off when it comes to making its own creatine. The solution? Ease off the supplements gradually. It could help your body remember how to do what it’s designed for.

Unknown Long-Term Effects

We’ve got the short-term analysis on creatine, but for the long term? That’s still a mystery. Research has given us a good look at the immediate effects, but we’re not sure what would happen if you take it for a long time. Keep that in mind before you commit to creatine.

>>Check the best prices for Crazy Nutrition Ultimate CRN-5

Frequently Asked Questions About Creatine

Below, we address some of the most common questions about creatine supplements with comprehensive answers.

Is Creatine a Good Performance Supplement?

Yes, creatine can be a safe and effective performance supplement, especially if you usually do short bursts of high-intensity exercises like weightlifting and sprinting. It's one of the most researched supplements, with studies consistently showing its ability to increase muscle strength, stamina, and size [16].

Is Creatine an Anabolic Steroid?

No, creatine is a naturally occurring substance found in the body and foods like meat and fish. It helps muscles produce energy during high-intensity exercises. Anabolic steroids, on the other hand, are synthetic substances that have significant side effects and are often abused by those looking to benefit the most from their powerful muscle-building effects.

Does Creatine Increase Testosterone?

The overall evidence of creatine having a direct impact on testosterone levels is mixed. Some studies show slight increases in testosterone, while others show no effect. More research is needed to understand the long-term effects of creatine on hormone levels in the body [17].

Is Creatine Safe to Take Everyday?

Creatine is generally considered safe for most healthy adults when taken daily at recommended dosages. Studies have shown that long-term use (up to 5 years) of creatine at doses of 30 grams per day does not pose significant health risks [7].

Is Creatine Safe for Teens?

While creatine is generally safe for adults, it's not recommended for teenagers. This is mainly because there haven't been enough long-term studies on the effects of creatine supplementation in a young, developing body. Teenagers should focus on getting nutrients from a balanced diet and proper training rather than relying on supplements. 

What Does Creatine Do for Women?

Creatine offers similar benefits for women as it does for men, despite the common misconception that it's only for male athletes. It can help women increase muscle mass and strength, improve exercise performance during high-intensity workouts, and enhance recovery. Since women naturally have lower creatine stores than men, they might experience even more pronounced effects from supplementation [10].

Is Creatine a Steroid? Final Thoughts

Wondering, “Why is creatine not a steroid?” or “Is creatine natural?” Creatine is a natural substance, a blend of amino acids your body knows well, unlike steroids. It’s about energizing your cells, not altering your hormones. So, when picking a creatine supplement, remember: it’s a safe bet, not a steroid.

You’ve got the rundown on creatine’s perks. Now, it’s decision time. 

Whether it’s Crazy Nutrition Ultimate CRN-5 or another standout supplement on our list, the choice is yours. Analyze honest feedback and detailed reviews—they’re your roadmap. Pick the creatine that aligns with your goals, and get ready to see the gains.

Remember, creatine is your ally in the gym, not a substance to avoid. It’s about informed choices and real results. So, consult a doctor if you’re unsure, and then go ahead—give your muscles the natural boost they deserve.

>>Check the best prices for Crazy Nutrition Ultimate CRN-5

References

1. Kreider, Richard B., et al. “Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review.” Nutrients, vol. 14, no. 5, 2022, p. 1035, doi:10.3390/nu14051035.
2. Rajendran, Megha, et al. “Imaging Adenosine Triphosphate (ATP).” The Biological Bulletin, vol. 231, no. 1, 2016, pp. 73–84, http://www.jstor.org/stable/24878858.
3. Albano, Giuseppe Davide, et al. “Adverse Effects of Anabolic-Androgenic Steroids: A Literature Review.” Healthcare (Basel, Switzerland), vol. 9, no. 1, 2021, p. 97, doi:10.3390/healthcare9010097.
4. “Role of Creatine in the Heart: Health and Disease.” ResearchGate, https://www.researchgate.net/publication/350717867_Role_of_Creatine_in_the_Heart_Health_and_Disease. Accessed 20 Oct. 2024.
5. Antonio, Jose, et al. “Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show?” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, doi:10.1186/s12970-021-00412-w.
6. Zajac, Adam, et al. “The Effects of Long-Term Magnesium Creatine Chelate Supplementation on Repeated Sprint Ability (RAST) in Elite Soccer Players.” Nutrients, vol. 12, no. 10, 2020, p. 2961, doi:10.3390/nu12102961.
7. 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, doi:10.1186/s12970-017-0173-z.
8. Dolan, Eimear, et al. “Beyond Muscle: The Effects of Creatine Supplementation on Brain Creatine, Cognitive Processing, and Traumatic Brain Injury.” European Journal of Sport Science: EJSS: Official Journal of the European College of Sport Science, vol. 19, no. 1, 2019, pp. 1–14, doi:10.1080/17461391.2018.1500644.
9. Kreider, Richard B., et al. “Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review.” Nutrients, vol. 14, no. 5, 2022, p. 1035, doi:10.3390/nu14051035.
10. Smith-Ryan, Abbie E., et al. “Creatine Supplementation in Women’s Health: A Lifespan Perspective.” Nutrients, vol. 13, no. 3, 2021, p. 877, doi:10.3390/nu13030877.
11. “Ultimate CRN-5.” Crazy Nutrition, https://crazynutrition.com/pages/ultimate-crn-5. Accessed 20 Oct. 2024.
12. “Creatine.” Kion, https://www.getkion.com/products/creatine. Accessed 20 Oct. 2024.
13. “Creatine Monohydrate HMB Supplement - 30 Servings.” Transparent Labs, https://www.transparentlabs.com/products/strengthseries-creapure-hmb-creatine-supplement. Accessed 20 Oct. 2024.
14. “XWERKS Lift.” XWERKS, https://xwerks.com/products/xwerks-lift. Accessed 20 Oct. 2024.
15. “Creatine+.” Natural Stacks, https://www.naturalstacks.com/products/creatine. Accessed 20 Oct. 2024.
16. Wax, Benjamin, et al. “Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations.” Nutrients, vol. 13, no. 6, 2021, p. 1915, doi:10.3390/nu13061915.
17. van der Merwe, Johann, et al. “Three Weeks of Creatine Monohydrate Supplementation Affects Dihydrotestosterone to Testosterone Ratio in College-Aged Rugby Players.” Clinical Journal of Sport Medicine: Official Journal of the Canadian Academy of Sport Medicine, vol. 19, no. 5, 2009, pp. 399–404, doi:10.1097/JSM.0b013e3181b8b52f.