Nutritionist explains who actually should be taking creatine as fitness trend gains popularity

Plenty of people are taking the supplement creatine in order to boost their performance at the gym, but there may be some people indulging in the power-boosting powder who don't need to.

A few grams a day of this stuff can result in some noticeable improvements at the gym and there have been other studies which have suggested it can have a few other benefits as well.

Of course there are always going to be the risks of side effects, and if you're pregnant, breastfeeding or have a condition that affects your liver or kidneys then you're advised to stay away.

If none of those things apply to you then you might reckon your path to creatine is clear, but you need to make sure the supplement fits your lifestyle.

Nutritionist Bethan Crouse told The Guardian there was 'really substantial evidence of creatine being effective' and that there's been plenty of research into the impact the supplement can have.

Creatine is great as long as you're living the sort of lifestyle that would benefit from it (Getty Stock Photo)

However, she warned that it's not for everyone, and not even for everyone who is really into their exercise.

She said: "I think saying ‘everybody should take creatine’ is a jump too far at this stage.

"If you’re serious about your sport, or you’ve already got the basics of your nutrition nailed and you’re looking to improve performance, then it’s definitely worth considering. But for the general population, it’s not a necessity."

The nutritionist explained that many of the benefits of creatine could be provided through a healthier diet anyway, chowing down on oily fish such as salmon or mackerel and scoffing flaxseed and chia seeds for better nutrition.

As the moniker 'supplement' suggests, it's an optional extra you might want to bolt onto your diet and lifestyle should the conditions be right for it.

Loading can come with side effects (LADbible)

It's best to be aware of the warning signs and side effects you might experience, and to make sure you're not one of the people who would be best served keeping away from the creatine.

You also want to be sure you're not taking too much or you'll end up like Aussie bloke Chris Hogan, who ended up in hospital after he started taking 20g of creatine a day for seven weeks.

The recommended dose is at most 5g a day, so Chris was well over, and the pressure he put on his kidneys was so much he needed medical care.

He took too much because he hadn't read the labels properly and ended up weeks later having to have large kidney stones removed.