Creatine is the best supplement for sports performance. However, despite the numerous benefits that creatine has been shown to have, many people don’t take it because they fear it will harm their health.
Some people claim that it can cause weight gain, cramping, problems with digestion, liver and kidneys. However, hundreds of studies have supported its safety and effectiveness.
This article presents an evidence-based overview of the safety and side effects of creatine.
The side effects of creatine can vary depending on the person you ask.
* kidney damage
* liver damage
* Kidney stones
* Weight gain
* Bloating
* dehydration
* Muscle cramps
* digestive concerns
* compartment syndrome
* rhabdomyolysis
Is creatine considered a steroid?
People incorrectly believe that creatine can be an anabolic steroids, and that it shouldn’t be used by teenagers or professional athletes (1).
The International Society of Sports Nutrition considers creatine extremely safe and concludes that it is one of most effective sports supplements (2).
After 21 months of creatine supplementation, 69 health markers were examined in one study. The study found no adverse effects (3).
Also, creatine can be used to treat a variety of health issues, such as concussions, diabetes, neuromuscular disorders, and muscle loss (2-5, 6, 6).
Is creatine safe to use every day?
It is safe to take creatine supplements every day, even if you are taking them for several years.
No evidence has been found to show that creatine consumption for more than 5 years is associated with any adverse side effects.
Research has actually shown that athletes who take daily creatine supplements for long periods of times have positive health effects (2).
> SummaryWhile some make unsubstantiated claims about the safety and side effects of creatine, research has not supported them.
Creatine can be found all over your body with 95% stored in your muscles (2).
It can be obtained from meats and fish, and can also naturally be made in the body using amino acids (2).
Creatinine is not a compound that can be stored in your muscles.
For a person weighing 154 lbs (70 kg), the average store is 120 mmol/kg. However, creatine supplements can increase these stores to 160 mmol/kg (2).
The stored creatine aids in the production of more energy during high-intensity exercise. Creatine enhances exercise performance because of this (2).
After you have filled your muscles with creatine, any excess is broken down and converted into creatinine by your liver, which is then metabolized by the liver and released into your urine (2).
> Summary Your muscles store around 95% of your creatine. It provides more energy for intense exercise and gives you more energy.
Creatine alters the body’s water content and drives additional water into your muscles (1).
This may explain the claim that creatine causes dehydration. This shift in the cellular water content is not significant, and there are no studies that support claims of dehydration.
Three-year studies of college athletes revealed that creatine users had less muscle cramps, dehydration, and muscle injuries than those who did not take it. They also missed less sessions because of illness or injury (7).
One study looked at creatine’s effects on exercise in hot conditions, which can cause cramping and dehydration. A 35-minute session of cycling at 99degF (37degC) revealed no adverse effects for cyclists, in comparison to a placebo (8).
Additional blood tests confirmed that there was no difference in electrolyte or hydration levels. These are key factors in muscle cramps ((8)).
Individuals who have undergone hemodialysis, which is a medical procedure that can cause cramps, had the most convincing results. The cramping rate in the creatine-treated group was reduced by 60% (9).
According to current evidence creatine doesn’t cause cramping or dehydration. These conditions may be prevented by creatine, if anything.
> Summary Contrary to popular belief creatine doesn’t increase your risk of cramps or dehydration. Creatine may actually reduce your chances of developing these conditions.
Creatine supplements have been extensively researched to show a rapid increase in body fat.
A study showed that participants gained an average of 2-6 pounds after consuming 20 grams of creatine per day for a week (10).
Studies have shown that creatine users may experience a longer-term increase in body weight than those who don’t take creatine. This weight gain is not due to an increase in body fat, but rather muscle growth (11-12).
For older adults, people with obesity and others with certain diseases, increased muscle might be a benefit (4, 13).
> Summary: Creatine does not cause weight gain by gaining fat, but an increase in water content in your muscles.
Creatinine levels can be slightly increased by taking creatinine. Commonly, creatinine is measured to diagnose liver or kidney conditions (14).
The fact that creatine increases creatinine does not necessarily mean it is causing damage to your liver or kidneys (15).
There has been no evidence to suggest that creatine can cause harm to the organs in any study (2).
Long-term studies of college athletes showed no side effects on liver function or kidney function. Another study measuring biological markers in urine showed no change after creatine intake (16, 17, 18, 18).
Another study, which lasted for four years, also concluded that creatine does not cause any side effects (19).
A popular study that was often mentioned in media reports kidney disease in a male weightlifter who took creatine (20).
However, this case study is not sufficient evidence. There were many other factors involved, including supplements (20).
If you have any kidney or liver problems, it is important to be cautious about taking creatine supplements. You can consult your healthcare professional to determine if creatine is right and appropriate for you.
> Summary Current research shows that creatine is safe for the liver and kidneys.
Excessive dosages of supplements or medications can cause problems with the digestive system.
A 2008 study found that a 5-gram dose, taken twice daily, caused diarrhea in 29% of participants. This was not significantly different from the placebo. A 10-gram dose, taken once daily, increased the risk of diarrhea by 56% (21).
The recommended serving size is 3-5 grams. You can also divide the 20-gram loading protocol into four 5g servings over the course of a day (2).
There is no evidence to suggest that creatine can cause digestive problems, despite some reports (22).
There is a possibility that contaminants, additives or other substances created during industrial production of creatine could cause problems (23).
It is important to choose a high-quality, trusted product.
> Summary Creatine doesn’t cause digestive problems if the recommended dosages are met and the loading guidelines followed.
Creatine is not known to cause acne. Creatine might increase your sweat production, which can lead to increased exercise intensity and duration. Although sweating can cause acne, creatine does not.
Research has shown that topically applied creatine can improve skin wrinkles and aging.
> Summary Current research does not support the claim that creatine causes acne. Some studies have shown that creatine can reduce wrinkles, aging and skin damage.
Before you begin any diet or supplement, consult a doctor.
If you are taking any medication that has a negative effect on your liver or kidney function, creatine supplements may be something you should avoid.
Creatine can interact with some medications so make sure to check with your doctor before you start supplementation.
Creatine can improve blood sugar management. If you’re taking medication that affects blood sugar, talk to your doctor about creatine use (24).
If you are pregnant, nursing, or have a serious condition such as cancer or heart disease, you should consult your healthcare professional.
> SummaryCreatine can cause concern if you are taking certain medications, such as medications that affect blood sugar.
Creatine may cause compartment syndrome, which is a condition where excessive pressure builds up inside an enclosed space. This can usually be found in the muscles of the legs or arms.
One study showed that heat training can increase muscle pressure by up to 2 hours. However, it was not creatine (25).
Researchers concluded that the pressure was insignificant and short-lived.
Creatine supplements may increase your risk for rhabdomyolysis (a condition where muscle is broken down and proteins are leaking into your bloodstream). This idea is unsupported by evidence.
This myth was created by a marker in your blood called creatine Kinase that increases when you take creatine supplements (26).
This is quite a difference from the high levels of creatine kinase that are associated with rhabdomyolysis. Some experts suggest that creatine may be able to protect against this condition (26).
Creatine is sometimes mistaken for anabolic steroids. This is another myth. Creatine, which is completely legal and natural, can be found in your body as well as in foods such meat. It has no connection to steroids (15).
Creatine is not recommended for use by male athletes. However, there is no evidence that creatine is not suitable for older adults or women in the recommended dosages (15).
Creatine, unlike most other supplements, has been administered to children to treat certain conditions such as neuromuscular disorders and muscle loss.
Children have not shown any negative effects from creatine, according to studies lasting up to 3 years (15, 27,).
> SummaryResearch has repeatedly confirmed the excellent safety profile of creatine. It is not known if it causes compartment syndrome or rhabdomyolysis.
Creatine has been around for over a century. Hundreds of studies have supported its safety and effectiveness.
It is also known to improve muscle performance and may increase markers of health. Additionally, it can be used in medical settings for various diseases.
Creatine is one the most cost-effective, safest, and affordable supplements.
