The majority of research suggests creatine supplementation is safe when taken at the recommended daily dose. That said, some people avoid creatine because they worry about certain myths.
Creatine is one of the most common sports performance supplements available.
Yet, despite its research-backed benefits, some people avoid creatine because they worry about potential side effects. These are thought to include:
- kidney damage
- liver damage
- kidney stones
- weight gain
- bloating
- dehydration
- hair loss
- muscle cramps
- digestive concerns
- rhabdomyolysis
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In this article, we answer common questions regarding the safety, concerns, and potential side effects of creatine.
Some people
However, creatine is a substance naturally found in your body. It’s produced from the two amino acids glycine and arginine in your liver and is also found in foods like red meat and fish.
The
Creatine is found throughout your body, with
Most of the creatine in your muscles is phosphocreatine. This contributes to the generation of adenosine triphosphate (ADT), which is the
Your diet and natural creatine levels do not typically maximize muscle stores of this compound.
The average stores are about 120 mmol/kg in someone who weighs 154 pounds (70 kilograms (kg)), but creatine supplements can elevate these stores to around
During high intensity exercise, the stored creatine helps your muscles produce more energy.
Creatine supplementation could increase the production of phosphocreatine and ADT, leading to enhanced exercise performance.
Once you fill your muscle’s creatine stores, any extra is broken down into creatinine, metabolized by your liver, and excreted in urine.
Creatine alters your body’s stored water content, driving additional water into your muscle cells.
This fact
However, this shift in cellular water content is minor, and the
Instead, the ISSN notes that many studies found creatine supplementation may have a hyper-hydrating effect that could help prevent dehydration and muscle cramps when exercising in hot temperatures.
Similarly, a 3-year
Based on the current evidence, creatine does not cause dehydration or cramping. It may even protect against these conditions.
Research has thoroughly documented that creatine supplements cause a quick increase in body weight.
This weight gain, however, is due to an increase in water weight, not fat.
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Over the long term, creatine users may continue to increase their body weight more than people who don’t take it.
However, this weight gain is due to
Increased muscle mass may especially
Creatine can slightly raise creatinine levels in the blood. Creatinine is commonly measured to
However, the fact that creatine raises creatinine levels
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Similarly, another
A 4-year
That said, it’s still best to use caution when taking creatine supplements if you have a history of liver or kidney concerns. A healthcare professional can help you decide whether creatine is right for you.
As with many supplements or medications, excessive doses of creatine may cause digestive issues.
In a
For this reason, the recommended serving is set at
Interestingly, a
It’s
However, no evidence suggests creatine causes digestive concerns when taken at recommended doses.
It’s recommended that you purchase a trusted, high quality product.
No evidence suggests creatine causes acne.
Creatine may enhance your ability to exercise harder and longer, leading to increased sweat. While sweating can lead to acne, creatine itself does not.
Some
As with any diet or supplement regimen, it’s best to speak with a healthcare professional before taking creatine. Creatine may interact with certain medications.
You may also wish to speak with a doctor if:
- you take medications that affect your liver, kidneys, or blood sugar
- you’re pregnant or nursing
- you have a serious medical condition, such as heart disease
A doctor could help you decide whether creatine is right for you.
Some people suggest creatine may lead to compartment syndrome.
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No research suggests that creatine supplementation leads to compartment syndrome.
Some claim that creatine supplements increase your risk of rhabdomyolysis, but no evidence supports this.
The myth originated because a marker in your blood called creatine kinase is used to help diagnose the condition.
However, the slight increase from creatine supplementation is different from the large amounts associated with rhabdomyolysis.
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Research has shown that it is safe to consume creatine supplements daily, even over several years.
No evidence supports significant, detrimental side effects in people who consume high doses of creatine (30 g/day) for up to
In fact, athletes who take daily creatine supplements for long periods of time experience positive health benefits.
There’s a misconception that creatine is suitable only for adult male athletes. Yet,
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- muscular strength, function, and performance during premenopause
- mood and mental cognition
- bone health
Studies lasting as long as
Creatine supplementation may provide more health benefits beyond athletic performance. A
- lower blood lipid markers, such as cholesterol and triglyceride levels
- reduce liver fat, heart disease risk, and bone loss
- provide antioxidative benefits
- control blood sugar levels
- slow down cancer progression
- improve osteoarthritis symptoms and cognitive function
Is creatine OK to take every day?
Research suggests it’s safe to take up to
What does creatine do to your body?
Creatine may have several benefits, such as increasing athletic performance, muscle mass, and endurance and preventing chronic diseases.
What happens if you stop taking creatine?
A 2018 review found that it could take 4 to 6 weeks for your phosphocreatine levels to return to what they were before you started taking creatine supplements. The authors also note that research is mixed on whether creatine cycling is necessary, too. One cycle is when you supplement for a period, then stop for a period.
Does creatine affect sleep?
No research has looked at how creatine affects sleep. However, some research indicates that creatine supplementation may help manage the impacts of sleep deprivation.
Creatine has been used for more than a century, and hundreds of studies support its safety and effectiveness.
It also provides many benefits for muscle and performance, may improve health markers, and is being used in medical settings to help treat various diseases.
Creatine is one of the cheapest, most effective, and safest supplements available.