Hair loss, stomach upset, cramps, water weight — creatine gets blamed for a lot. Some of it is myth, and some of it is real but manageable. Here's what the research actually shows about creatine side effects, plus what to know about the sweeteners in sugar-free gummies.
Written by Vita Globe Editorial Team | Reviewed against peer-reviewed research and NIH guidance
What are the side effects of creatine?
The most common side effects are mild: a small, temporary gain in water weight and, for some people, stomach upset — especially with large doses[1]. For healthy adults, creatine monohydrate at typical doses (3–5g a day) has one of the strongest safety records of any sports supplement[1]. A 2019 meta-analysis found no meaningful effect on kidney function in healthy people[2]. The hair-loss worry traces back to one small 2009 study that measured a hormone, not hair[3]. The more practical issue with sugar-free gummies is the sugar alcohols, which can cause gas, bloating or loose stools in some people — especially at higher doses[4].
Caveat: "Safe for healthy adults" isn't the same as safe for everyone. If you have kidney disease, are pregnant or nursing, are under 18 or take medication, talk to your doctor first.
Sources: ISSN Position Stand 2017 · J Ren Nutr 2019 Meta-Analysis · Adv Nutr 2017 Polyols Review · Verified 2026-09-25
IN THIS ARTICLE
Does creatine hurt your kidneys?
This is the most common worry, and it mostly comes from a lab-test mix-up. Creatine breaks down into creatinine, and doctors use blood creatinine as a marker of kidney function. Taking creatine can nudge that number up without anything being wrong with your kidneys, which can look like a problem on paper.
When researchers pooled controlled trials in a 2019 systematic review and meta-analysis, creatine supplementation didn't significantly change measures of kidney function compared with placebo[2]. The International Society of Sports Nutrition's position stand reaches a similar conclusion for healthy people using recommended doses[1].
For a deeper look at the kidney question, see Creatine: Not Just for Bodybuilders.
What to do: If you're getting bloodwork, tell your doctor you take creatine so a slightly higher creatinine reading isn't misread. If you have kidney disease or reduced kidney function, don't start creatine without your doctor's OK.
Does creatine cause hair loss?
The hair-loss claim traces back to a single 2009 study in 20 college rugby players. After a loading phase, the creatine group had a rise in dihydrotestosterone (DHT), a hormone linked to male-pattern hair loss[3]. The study didn't measure hair loss at all, and that DHT result hasn't been clearly repeated in later research[5].
So: there's no direct evidence that creatine causes hair loss. If you're already dealing with genetic hair thinning and you're worried, it's a reasonable question to raise with your doctor or dermatologist — but it's not a proven side effect.
Dehydration, cramping and "water weight"
Creatine was once blamed for cramps and dehydration because it pulls water into muscle. Reviews of the research haven't found that creatine increases cramping, dehydration or heat illness in healthy people using normal doses[5][1]. It can cause a small, temporary increase in body weight early on — mostly water inside the muscle[1].
The practical advice is simple: drink water through the day, especially on training days and in the heat. Our label says the same — take it consistently with adequate hydration.
What "sugar-free" actually means in a gummy
A gummy has to taste like a gummy, so sugar-free versions swap sugar for other sweeteners. In our Watermelon gummies, that's maltitol syrup, isomalt and erythritol (sugar alcohols) plus stevia leaf extract. Each 4-gummy serving has 9g of sugar alcohols and 40 calories.
Your gut: Sugar alcohols aren't fully absorbed, so some of what's left gets fermented in your large intestine. A systematic review found this can cause gas, bloating and loose stools, that the effect depends on the dose, and that people with IBS tend to be more sensitive[4]. One serving a day is usually well tolerated. During a loading phase (four servings a day), the total adds up — so if your stomach is sensitive, skip loading or spread servings out with meals.
Erythritol: A 2023 study found that people with higher blood levels of erythritol had a higher risk of heart attack and stroke over the following years[6]. It was an observational study that shows an association, not proof that erythritol causes heart problems, and the people studied were already at higher heart risk. Research on this is ongoing. If you have heart disease or a history of blood clots, check with your doctor about sweeteners in general.
Who should skip creatine gummies
Our label, like most creatine products, lists clear cautions. Creatine gummies are not intended for:
- Anyone under 18
- People who are pregnant or nursing
Talk to your doctor before using them if you:
- Have kidney disease or reduced kidney function
- Take any prescription medication
- Have any ongoing medical condition
And one we always stress with gummies: they taste like candy, but they're a supplement. Keep them out of reach of children.
The honest summary
- Creatine monohydrate is one of the best-studied, safest sports supplements for healthy adults at normal doses[1].
- Kidney and hair-loss fears are mostly not supported by the research — but tell your doctor you take it before bloodwork.
- The most common real side effect of sugar-free gummies is stomach upset from sugar alcohols, and it depends on how much you take[4].
Our option
Vita Globe Sugar-Free Creatine Gummies – Watermelon
We list everything on the label: 5g of creatine monohydrate per 4-gummy serving, 40 calories and 9g of sugar alcohols, sweetened with maltitol, isomalt, erythritol and stevia — no added sugar. Vegan, gluten-free and non-GMO, with the full warnings on the bottle and on our product page. Start with one serving a day and see how your stomach feels.*
Frequently asked questions
Is creatine a steroid?
No. Creatine is a compound your body makes naturally from amino acids and also gets from foods like meat and fish. It's not a hormone or an anabolic steroid[5].
Can creatine damage your liver?
Research in healthy adults using recommended doses hasn't shown liver harm[1]. If you have liver disease, talk to your doctor before using any supplement.
Why do sugar-free gummies upset my stomach?
Sugar alcohols like maltitol, isomalt and erythritol aren't fully absorbed and can cause gas, bloating or loose stools in some people, especially at larger doses[4]. Try one serving a day with food, and skip the loading phase if your stomach is sensitive.
Are sugar-free creatine gummies safe?
For healthy adults, yes — the creatine itself is well studied[1]. The main thing to watch with sugar-free creatine gummies is the sugar alcohols, which can upset some stomachs at higher doses[4].
Are creatine gummies safe for teenagers?
Our gummies are not intended for anyone under 18. Teens interested in creatine should talk to their doctor or a sports dietitian.
Should I buy third-party tested creatine gummies?
It's a smart filter. In 2024 independent testing, 5 of 12 creatine gummy brands had little to no creatine in them, likely because creatine can break down in gummy form[7]. Buy from brands that can show how they verify the creatine content in their finished gummies.
Will creatine show up on a drug test?
Creatine isn't a banned substance under major sports anti-doping rules. If you compete, choose products from brands that test their products, and check your organization's rules.
Sources
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
- de Souza e Silva A, Pertille A, Reis Barbosa CG, et al. Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. J Ren Nutr. 2019;29(6):480–489. PubMed 31375416
- van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399–404. doi:10.1097/JSM.0b013e3181b8b52f
- Lenhart A, Chey WD. A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome. Adv Nutr. 2017;8(4):587–596. doi:10.3945/an.117.015560
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13. doi:10.1186/s12970-021-00412-w
- Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023;29(3):710–718. doi:10.1038/s41591-023-02223-9
- Schultz H. NOW tests show 5 of 12 creatine gummies severely understrength. SupplySide Supplement Journal. March 4, 2024. supplysidesj.com
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, under 18, taking medication, or have a kidney or other medical condition.
