Are soldiers allowed to take creatine? Military supplement rules explained

According to the Department of Defense's Human Performance Resource Center (HPRC), creatine is not on the list of prohibited substances for service members. In fact, military surveys indicate that approximately 27% of supplement-using personnel choose to take creatine to enhance performance.

Quick Summary

This guide details the U.S. military's stance on creatine usage, outlining official regulations, safety measures, performance benefits, and key considerations for tactical athletes.

Key Points

• DoD Approved: Creatine is generally permitted for service members and is not on the Department of Defense's list of prohibited substances.

• Enhances Short-Burst Performance: It is most effective for improving performance in high-intensity, short-duration tasks typical of military activities like heavy lifting, sprinting, and the ACFT.

• Must be Third-Party Tested: Due to the unregulated nature of supplements, soldiers must choose products verified by a third party (like NSF or Informed-Sport) to avoid contamination with banned substances.

• Requires Consistent Hydration: Proper hydration is critical when using creatine, especially in hot environments, as it increases water retention in the muscles. This benefit can be a risk if hydration is not maintained.

• Potential Cognitive Benefits: Some research suggests creatine can improve cognitive function and mood, particularly for personnel experiencing sleep deprivation or operating under stress.

• Follow Unit-Specific Rules: While generally permitted, some specialized or intense training programs may temporarily ban all dietary supplements.

• Consult a Professional: Discuss creatine use with a military medical provider or H2F dietitian, especially if you are concerned about weight standards or have pre-existing health conditions.

The Official Stance on Military Creatine Usage

For service members concerned about supplement use, the U.S. military's policy is generally clear regarding creatine. It is not considered an illegal substance or a performance-enhancing drug that is banned by military regulations. The Department of Defense (DoD), through initiatives like Operation Supplement Safety (OPSS), focuses on educating service members about making safe and informed decisions about dietary supplements. This guidance is crucial because, unlike prescription medications, dietary supplements are not approved by the Food and Drug Administration (FDA) for safety or effectiveness before they are marketed.

Instead of banning safe, natural compounds like creatine, military policy emphasizes responsibility. This includes using third-party tested products to avoid contamination with illegal substances, which could lead to severe consequences, including military discharge. Therefore, while the supplement itself is permitted, soldiers must exercise due diligence in selecting a reputable, tested product. An important caveat is that while permitted for regular use, some high-attrition, specialized training programs—such as Basic Underwater Demolition/SEAL (BUD/S)—may have temporary bans on all supplements due to the extreme physical demands and hydration requirements.

Performance Benefits of Creatine for Military Personnel

Creatine is widely used in the military community because its benefits align with many tactical and physical fitness requirements. It primarily works by increasing the body's stores of phosphocreatine, which aids in rapidly regenerating adenosine triphosphate (ATP), the primary energy source for high-intensity, short-duration activities.

Enhanced Physical Performance

• Increased Strength and Power: Creatine supplementation, when combined with resistance training, can lead to increased strength and power. This directly benefits military tasks involving heavy lifting, such as carrying equipment or a buddy. It can also help improve performance in tests like the Army Combat Fitness Test (ACFT) Maximum Deadlift.
• Improved Anaerobic Capacity: It supports repeated bouts of high-intensity activity, which is common in military scenarios like sprinting and climbing. Events like the ACFT Sprint-Drag-Carry are examples of activities where this benefit is prominent.
• Faster Recovery: Creatine helps with recovery between intense bursts of activity, allowing for better performance during multi-element physical tests or prolonged, strenuous field exercises.

Potential Cognitive Advantages

• Improved Mental Performance: Research has shown that creatine may improve cognitive and psychomotor function, as well as mood, particularly following sleep deprivation. For service members operating on minimal rest, this can be a significant advantage. It supports brain energy availability and can enhance decision-making under stress.
• Neuroprotective Effects: Emerging evidence suggests a neuroprotective effect, which could be relevant for military personnel susceptible to traumatic brain injuries.

Important Considerations and Risks for Military Use

While generally safe, there are military-specific factors to consider before using creatine. Misinformation about the supplement is common, so it is important to rely on credible sources like the HPRC and consult with military healthcare providers.

Creatine Myths vs. Facts

Concern	Myth	Fact	Source
Dehydration	Creatine causes dehydration by pulling water from the bloodstream, leading to cramping and heat injuries.	Scientific evidence shows no link between creatine and dehydration or cramping. It increases intracellular water retention, which may be protective against heat stress, but requires consistent hydration.
Kidney Damage	Creatine supplementation causes severe kidney damage.	Studies in healthy individuals using recommended doses show no adverse effects on kidney function. Individuals with pre-existing kidney conditions should consult a doctor.
Body Weight	The weight gain from creatine is just useless water retention.	The initial weight gain (1-3 lbs) is due to water in the muscles. This can be a concern for personnel on strict weight standards, but it's not fat. The weight typically stabilizes after the loading phase.
Legality	Creatine is an illegal performance-enhancing drug like steroids.	It is not a banned substance in the military and is different from anabolic steroids. It's an amino acid compound that aids energy production.

Practical Guidelines for Military Use

For service members considering creatine, the following guidelines are crucial:

• Product Quality: Always purchase creatine from reputable manufacturers who use third-party testing services like NSF Certified for Sport or Informed-Sport. This ensures the product is free from contaminants, including banned substances that could trigger a positive drug test.
• Dosage and Protocol: A standard daily maintenance dose of 3-5 grams is recommended and effective for most individuals. Some prefer a loading phase (20g/day for 5-7 days) to saturate muscle stores faster, but it is not necessary and can cause more initial digestive discomfort.
• Hydration: Maintain optimal hydration, especially during field exercises or deployments in hot environments. Creatine pulls water into the muscles, so drinking enough fluids is always important.
• Environment-Specific Decisions: Be mindful of extreme conditions. As noted by the HPRC, creatine use should be carefully considered in extreme temperatures or high altitudes where adequate hydration may be difficult to maintain.
• Medical Consultation: It is always wise to consult with a healthcare professional before starting any new supplement, particularly if there are pre-existing health conditions or concerns about military weight standards.

Conclusion: An Effective, Permissible Tool with Caution

In conclusion, soldiers are allowed to take creatine, and its use is widespread throughout the armed forces for legitimate performance enhancement. The Department of Defense does not classify it as a prohibited substance. Its primary benefits relate to high-intensity, short-duration activities that are common in military training and operations, and it also holds promise for cognitive support during stressful situations like sleep deprivation. However, the permissibility of creatine does not absolve service members of their responsibility to use it wisely. By choosing a third-party tested product and maintaining proper hydration, soldiers can leverage the benefits of creatine safely and effectively. In the military context, where mission effectiveness and individual readiness are paramount, responsible supplement use can be a valuable component of a comprehensive fitness and wellness strategy, but it can never replace proper training, nutrition, and rest.

For more detailed information on supplement safety within the armed forces, visit the Human Performance Resource Center.

Frequently Asked Questions

Is creatine a banned substance in the US military?

No, creatine is not a banned substance in the U.S. military. It is classified as a dietary supplement and is generally permitted for use by service members.

Do I need to disclose my creatine usage to military medical staff?

Yes, it is recommended to disclose any supplement usage, including creatine, to military medical providers during health screenings or appointments.

Can I take creatine during basic training or deployments?

While generally permitted, some specific training programs like BUD/S may ban all supplements. During deployments, the primary consideration is consistent access to adequate hydration, especially in extreme heat.

Does creatine cause dehydration in hot military environments?

This is a common myth. Scientific research suggests that creatine may actually help with hydration by drawing water into the muscles. However, proper overall hydration remains crucial, especially in hot conditions.

Is there a risk of failing a military drug test by taking creatine?

Taking pure creatine monohydrate will not cause a failed drug test. However, contaminated or unregulated supplements can contain banned substances, so it is essential to use a third-party tested product.

How can I ensure my creatine supplement is safe and free of banned substances?

Look for supplements with certification seals from reputable third-party testing organizations like NSF Certified for Sport or Informed-Sport. These seals indicate the product has been screened for banned substances.

Will taking creatine affect my military weight requirements?

Creatine can cause an initial increase in body weight (1-3 pounds) due to water retention in the muscles. This can be a concern for those near their weight limit, but the water weight typically stabilizes. Planning supplementation well before weigh-ins can help mitigate this.