Does using creatine count as being natural?

December 23, 2025 •

3 min read

According to the International Society of Sports Nutrition, creatine supplementation is considered a safe, effective, and ethical practice within established guidelines. This acceptance, however, often leads to confusion and debate among athletes and fitness enthusiasts who question whether relying on a supplement can still be considered 'natural'.

Quick Summary

This article clarifies the debate around creatine use, highlighting its natural origin and legal status in sports. It distinguishes supplementation from doping practices.

Key Points

Creatine's Natural Origin: The body produces its own creatine, and it is found in common foods like meat and fish.
Not a Banned Substance: Major sports organizations like WADA do not prohibit creatine use, classifying it as a legal dietary supplement.
Differs from Steroids: Creatine enhances natural energy pathways (ATP production), while steroids artificially alter hormonal levels.
Ethical for Athletes: Reputable sports nutrition bodies support creatine as an ethical and safe supplement when used properly.
Subjective 'Natural' View: While scientifically accepted, the personal interpretation of whether supplementation is 'natural' is subjective and depends on individual philosophy.

Creatine is a naturally occurring organic compound found primarily in muscle cells that helps produce energy during high-intensity, short-duration exercise. The human body synthesizes its own creatine in the liver, kidneys, and pancreas from amino acids, and it can also be obtained from food sources like red meat and fish. The typical diet provides about 1-2 grams of creatine per day, but supplementation significantly increases muscle stores, which is where the debate over its 'naturalness' arises.

The Scientific vs. Semantic Debate

At its core, the question of whether using creatine counts as being natural is a semantic one, with the scientific community having a very clear stance. Scientifically and officially, creatine is considered a legitimate dietary supplement, not a prohibited substance or a form of doping. For a 'natural' bodybuilder, for example, the distinction often comes down to personal philosophy rather than a scientific consensus on what is or is not artificial.

Why Creatine Is Considered a Natural Aid

Endogenous Production: The body already produces creatine. Supplementation merely augments a natural physiological process, rather than introducing a foreign or synthetic mechanism.
Not a Steroid: Unlike anabolic steroids, creatine does not manipulate or interfere with hormonal levels. Its function is to increase the availability of ATP, the body's primary energy currency, for muscle cells during intense exercise.
Legal Status: Major sporting bodies, including the World Anti-Doping Agency (WADA) and the International Olympic Committee (IOC), do not ban creatine use, affirming its status as a legal dietary supplement.
Ethical Standpoint: The International Society of Sports Nutrition considers creatine supplementation to be both safe and ethical for athletes.

Arguments Against Considering Supplementation 'Natural'

Some individuals feel that any substance taken specifically to enhance performance, beyond a typical diet, is a departure from a truly 'natural' approach. This perspective is less about the substance itself and more about the philosophy of achieving results solely through diet, training, and rest.

Creatine vs. Anabolic Steroids: A Key Comparison

To truly understand the natural status of creatine, it is critical to differentiate it from anabolic steroids. Steroids represent an entirely different class of substance with fundamentally different mechanisms and consequences.


Feature	Creatine	Anabolic Steroids
Origin	Naturally produced by the body and found in food.	Synthetic versions of male sex hormones, such as testosterone.
Mechanism	Increases cellular energy production (ATP) to allow for more intense workouts.	Artificially increase protein synthesis and hormonal activity.
Legal Status	Legal dietary supplement, not banned by major sports organizations.	Controlled substance, illegal without a prescription, and banned in all major sports.
Natural Perception	Enhances a natural process; widely accepted as ethical.	Artificial manipulation of the body's systems; widely considered cheating and unethical.
Safety & Side Effects	Well-researched and safe for healthy individuals at recommended doses; potential minor side effects like water retention.	Significant, often irreversible health risks, including liver damage, heart disease, and hormonal imbalances.

The Role of Supplementation in a 'Natural' Lifestyle

Just as athletes may consume extra protein or carbohydrate powders to meet increased nutritional demands, creatine supplements can be viewed as a way to optimize the body's natural energy systems. Vegetarian and vegan athletes, who may have lower basal creatine levels due to their diet, can particularly benefit from supplementation to bring their muscle stores up to the level of omnivores. This perspective reinforces the idea that supplementation is a tool for achieving a physiological baseline, rather than an artificial shortcut.

Ultimately, whether using creatine aligns with a personal definition of 'natural' is a subjective matter. However, from an objective, scientific, and ethical standpoint within the world of sports, creatine is not considered a form of cheating or doping. It is a well-studied supplement that supports and amplifies the body's inherent energy-producing capabilities.

For more information on the official position of sports nutrition organizations, you can review the International Society of Sports Nutrition's position stand on creatine.

Conclusion

In conclusion, using creatine is not considered 'unnatural' from a scientific or official sports perspective. As a substance the body already produces, creatine supplementation serves to enhance a pre-existing physiological process. It is fundamentally different from anabolic steroids, which artificially manipulate hormones and are both illegal in sports and dangerous to one's health. For athletes seeking to maximize their performance ethically, creatine offers a safe and effective way to support training and strength gains.

Frequently Asked Questions

No, creatine is not a steroid. Anabolic steroids are synthetic versions of male hormones that build muscle by directly altering the body's hormonal balance. Creatine, on the other hand, is a compound naturally found in the body that boosts cellular energy production to support more intense workouts.

No, creatine is not banned by any major sports organization, including the World Anti-Doping Agency (WADA), the International Olympic Committee (IOC), or the NCAA. It is considered a legitimate and legal dietary supplement.

While the body makes creatine from amino acids, most supplements use a synthetic manufacturing process that combines sarcosine and cyanamide. This creates a pure, consistent, and vegan-friendly product like creatine monohydrate.

Whether using a supplement is 'unnatural' is a matter of personal philosophy. Many view creatine supplementation as a way to optimize a natural process, similar to taking vitamin supplements or consuming extra protein, rather than introducing an artificial substance.

Creatine, when used appropriately by healthy individuals, is safe and has been extensively studied. Any side effects are typically minor and temporary, such as water retention, and are not comparable to the serious health risks associated with illegal substances like steroids.

Vegetarians and vegans typically have lower muscle creatine stores because they do not consume animal products like meat and fish. Therefore, they may see a more pronounced effect from supplementation to reach normal creatine levels.

The debate is largely semantic. While creatine is scientifically established as a legitimate, non-doping supplement, some people, particularly in the bodybuilding community, hold a purist view of 'natural' that excludes any performance-enhancing supplement.