Can Creatine Stunt Your Growth? The Facts

Introduction

If you enjoy lifting weights, running, or you are an athlete, you have probably heard of creatine. Maybe you heard CBum swear by it, or you remember your favorite pro athlete speaking about it in the past. If you’ve read a little about creatine, or heard people discuss it, maybe you’ve heard the rumor, and you’re asking: Can creatine stunt your growth? 

That’s a big concern and question for younger athletes who want to take creatine supplements to enhance their performance but don’t want to ruin their body’s natural development. Some people claim creatine will hurt your height, bone growth or hormones — is there any truth to this? 

Today, we’ll explain it for you. We’ll cover what creatine is, why some people believe it may stunt growth, and — most importantly — what the science says about this argument. By the end, you’ll be crystal clear on the effect creatine has on growth.

What Is Creatine?

So before we get into how creatine could affect growth, lets start with the basics. 

Creatine is a naturally occurring compound that’s produced by your body and found mainly in your muscles and brain. Your liver, kidneys, and pancreas make it, and you also get it from eating foods such as red meat and fish. 

Creatine helps improve power, strength and endurance during high-powered activities — e.g., sprinting, lifting, jumping. 

Creatine supplements can voluminise your muscles (make you look bigger) and increase the creatine levels in your muscles, allowing you to train harder and recover quicker. Pretty nice.

That is precisely why it is so popular, and why so much research has been conducted on it over the last few decades.

Why Do People Take Creatine?

Creatine has been around for decades, and is one of the most commonly used supplements, particularly in the context of strength training, bodybuilding and competitive sports.

Here’s what it does:

• Increases muscle strength and power: Helps you lift heavier and perform explosive movements more effectively. 
• Enhanced Workout Recovery: Having more creatine means you get less fatigued during and after your workouts, so you can train more often
• Enhances Muscle Growth: Creatine draws water into your muscle cells, which makes them look full ( big)! 
• Supports Brain Function: Newer studies have shown that creatine can benefit brain health and cognition. Pretty nice bonus for a workout supplement.

Given these benefits, and all the other ones we didn’t mention, it’s pretty clear why so many athletes, particularly young ones, want to take creatine. But does it come with a cost to growth?

The Concern: Can Creatine Stunt Your Growth?

The idea that creatine might stunt growth stems from two main concerns:

1. Creatine and Bone Growth: Some worry that creatine can interfere with bone development in teenagers, preventing them from reaching their full height.
2. Creatine and Hormones: Since creatine supports muscle growth, some fear it could act like steroids, affecting natural hormone production.

These fears sound logical, but are they supported by science?

What Science Says About Creatine and Growth

Currently, there is no scientific evidence showing that creatine stunts growth. 

Let’s break it down:

• Creatine and Bone Growth: A review of creatine supplementation found that it is effective at augmenting training workouts and increasing muscular strength and lean body mass, with no negative effects on bone development (Wu et al. 1255).
• Creatine and Hormones: Unlike steroids, creatine does not artificially boost testosterone or other growth-related hormones. It simply helps muscles retain more water and produce energy efficiently (Antonio et al. 13).
• Creatine and Muscle Growth vs. Height: Creatine helps muscles grow, but that doesn’t mean it stops your bones from growing. These are completely separate processes in the body.

In short, there is no research that suggests that creatine stunts growth in younger individuals. 

If anything, being stronger and performing better in sports could actually support healthy development for the youth!

What Are the Real Side Effects of Creatine?

While creatine doesn’t stunt growth, it does have a few side effects. 

Here are some that you should be aware of:

• Water Retention: Creatine draws water into your muscles, which can make you look and feel a little puffy at first. This is normal and not harmful. You might gain a few pounds but it is not fat or bad weight, just water.
• Dehydration Risk: Since creatine pulls water into muscles, you should really try to drink more water while supplementing with creatine.
• Stomach Discomfort: Some people experience bloating or mild digestive issues when taking too much creatine at once. Make sure you are dosing correctly and drinking enough water to help your stomach out.
• Not for Those With Kidney or Liver Issues: Creatine interacts directly with the kidneys and liver, so if you have pre-existing kidney or liver problems, consult a healthcare professional before using creatine.

Should Young Athletes Take Creatine?

If you’re still growing, does that mean you should or shouldn’t take creatine? Well, the actual answer depends on a few things:

• Are You Training Hard? If you’re new to fitness you don’t need creatine. You will do just fine without fancy supplements; the right nutrition and training will lead to lots of progress. Only after you have been training for a long period of time should you begin taking it. I started taking creatine after training hard and consistently for over a year. 
• Are You Eating Enough? Creatine does help you gain weight and put on muscle, but it won’t replace a solid diet. You need an adequate intake of protein, carbs and healthy fats for you not only to grow faster, but also to keep that size over time.
• Are You Staying Hydrated? If you take creatine, make sure you’re drinking plenty of water. If you have trouble drinking enough water throughout the day, I’d wait before starting to supplement with creatine.
• Have You Talked to a Doctor or Coach? If you’re a teenager considering creatine, it’s always a good idea to check with a doctor or knowledgeable coach first. This goes for any supplement. The youth are the ones most impacted by supplements, which can be for the worse if done incorrectly.

For most young athletes, prioritizing proper nutrition, sleep and training will, by themselves, accomplish more for growth and performance than supplements. Concentrate on these things, for a long time before jumping into the world of supplements. Don’t just look at trends on social media and jump into it all.

Final Verdict: Can Creatine Stunt Your Growth?

• Creatine does NOT stunt growth. There’s no scientific evidence to support that it influences height, bone growth or hormones.
• When taken correctly, creatine is safe for young athletes, but it’s no miracle pill. Always put the right diet, training, and rest first and always seek approval from a doctor or other health professional as well as your parents if you are not an adult. 

The Bottom Line: If you’re serious about fitness, creatine can help — but it’s not going to make or break your gains. When in doubt, consult a physician, coach or nutritionist to determine what’s best for your particular body.

FAQs

Here are some other common questions that people ask when they are concerned with the side effects of creatine.

Can creatine cause kidney stones?

There is no strong evidence that creatine causes kidney stones, but those with existing kidney conditions should consult a doctor before use.

Can creatine cause headaches?

Creatine does not typically cause headaches. But, dehydration from not enough water intake while using creatine could cause you to have headaches.

Can creatine cause acne?

Creatine is not directly linked to causing acne, but individual responses to supplements can vary.

Can creatine cause hair loss?

There is no strong scientific evidence linking creatine to hair loss.

Will creatine make you fat or cause weight gain?

Creatine itself doesn’t make you fat; it can lead to water retention initially, which may appear as weight gain (still not fat gain).

References:

1. Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037.
2. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
3. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
4. “Creatine: What It Does, Benefits, Supplements & Safety.” Cleveland Clinic, https://my.clevelandclinic.org/health/treatments/17674-creatine. Accessed 3 Feb. 2025.
5. “What Is Creatine? Potential Benefits and Risks of This Popular Supplement.” Harvard Health Publishing, https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement. Accessed 3 Feb. 2025.