As such, creatine is a popular supplement choice among Creatine side effects. McMorris Creatinr, Harris RC, Swain J, Creatine side effects effecst. A study found that athletes who consumed 10 grams of creatine in a one-time dose experienced diarrhea, stomach upset, and belching. In addition to improving athletic performance, creatine may also help increase the size of your muscles. However, there is also interest in the use of creatine for other uses, including:. Frequently Asked Questions.

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Are There Any Side Effects to Taking Creatine?

Creatine side effects -

The purpose of loading is to saturate your muscle cells with creatine quicker so that you can experience its benefits sooner. To experience the effects of creatine, your muscles must be fully saturated with it, which typically takes 5—7 days of loading. Skipping the loading phase and taking the maintenance dose of 3—5 grams daily is the other way to supplement with creatine.

This method is just as effective as creatine loading, but it takes much longer — typically 28 days — to experience the same benefits 17 , Compared to the loading method, taking the maintenance dose over a longer time may be more convenient, since it involves just 1 dose per day rather than 4—5 daily doses.

You can supplement with creatine in one of two ways. You can follow a loading protocol followed by a maintenance dose, or you can skip the loading phase and take the maintenance dose for longer. Studies in a variety of people have shown no detrimental health effects of taking creatine supplements in doses up to 4—20 grams per day for 10 months to 5 years 19 , 20 , However, in a study in people with type 2 diabetes, a condition that may impair kidney function, supplementing with 5 grams of creatine per day for 12 weeks did not harm kidney health Nonetheless, long-term studies in people with kidney disease are lacking.

People with impaired kidney function or those taking medications should check with their healthcare provider before supplementing with creatine to ensure safety. While creatine is considered a safe supplement , keep in mind that you may experience side effects related to overconsumption.

Creatine has a strong safety profile and is unlikely to cause side effects when used in recommended amounts. Creatine loading can result in a significant gain in body weight due to an increase in both muscle mass and water intake into your muscles.

While harmless, this increase in body weight may cause bloating. For example, one study found that taking creatine supplements for 28 days, which also included a loading phase, increased the body weights of participants by 2.

This weight gain accounted for both muscle growth and water retention While not everyone experiences bloating when taking the supplements, you may be able to reduce it by skipping the loading phase and taking the maintenance dose of 3—5 grams per day instead.

For example, in one study athletes who supplemented with 10 grams of creatine in a single serving experienced diarrhea, stomach upset, and belching. Those who supplemented with a 2—5-gram single dose did not report the same side effects That said, if you choose to follow the loading protocol, you can avoid these side effects by taking 20—25 grams of creatine split into 4—5 equal doses throughout the day.

Because this amount is enough to keep your muscle stores of creatine saturated, taking more than the recommended maintenance dose will cause you to excrete the excess creatine through your urine, as your body can only store so much 7. Although creatine is one of the safest sports supplements available, taking too much is wasteful and may cause bloating and stomach discomfort.

Studies have also investigated creatine for other potential health benefits related to aging and brain function. While taking creatine supplements poses little if any risk, taking too much, especially during the loading phase, is unnecessary and may cause side effects like bloating and stomach discomfort.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. There are many myths regarding the safety and side effects of creatine. The truth is that creatine is actually very safe. Creatine is a well-studied supplement with proven benefits for high intensity exercise.

This article explains how creatine can improve your exercise…. Creatine and whey protein are two of the most popular sports supplements, and you may wonder whether taking them both offers any additional benefits….

Amino Acids. Ostojic SM, Korovljev1 D, Stajer V. Dietary creatine and cognitive function in U. adults aged 60 years and over. Aging Clin Exp Res. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D.

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength.

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Tell us why! Its administration is known to decrease the consumption of S-adenosyl methionine and also reduce the homocysteine production in liver, diminishing fat accumulation and resulting in beneficial effects in fatty liver and non-alcoholic liver disease [ 7 ].

While creatine users with a history of kidney stones are advised to monitor their condition with the guidance of a professional specialist, there has been no evidence to date to believe that creatine can cause kidney stones [ 8 ].

Water weight is a type of weight gain that can occur with creatine. You may even see a bigger appearance of your muscles after just a few weeks of training. It is common for people to gain about 2 to 4.

This water will cause your muscles to hold onto it, causing bloating or puffiness. Even if you have just started training, your muscles may appear larger [ 10 ]. You can experience stomach discomfort if you take too much creatine at once. A study found that athletes who consumed 10 grams of creatine in a one-time dose experienced diarrhea, stomach upset, and belching.

Side effects were not reported when supplementing with a 2- to 5-gram dose [ 11 ]. Numbness, tingling, or pain may occur in the lower leg and foot [ 12 ]. Consuming creatine supplements daily , even over a long period, is safe. Studies show positive health benefits in athletes who take daily creatine supplements for long periods.

It would be better to weigh the negatives and the benefits before you try it. King recommends avoiding creatine for children under Children are still growing, and we do not know what effect creatine may have on their muscles and bones.

Managing the side effects associated with creatine is straightforward with the right approach. Here are practical steps to keep them under control:.

Kick off your creatine intake with a small dose. This gives your body time to adjust, reducing the likelihood of adverse reactions.

Taking creatine with a carbohydrate source can boost its uptake by your muscles and lessen stomach discomfort. Consider a banana or a slice of whole-grain bread.

Try taking creatine shortly before or after your workouts when your muscles are primed to absorb it. Pay attention to how your body responds to creatine. If side effects occur, lower your dose or consult a healthcare provider. Implementing cycles, such as using creatine for 12 weeks followed by a four-week break, can help your body reset.

Before starting creatine, especially if you have existing health issues, speak with a healthcare professional to personalize your supplementation plan. By following these guidelines, you can enjoy the benefits of creatine while keeping potential side effects to a minimum.

Health and fitness should always work in tandem, with your well-being as the priority. Creatine is generally safe for many, but there are certain signs that suggest you should seek advice from a healthcare provider:.

Unusual swelling or weight gain: Some water retention is normal, but rapid weight gain or swelling, especially in the legs or ankles, warrants professional attention.

Changes in urination: Watch for changes in the color of your urine, frequency, or any discomfort, as these could indicate kidney issues. Muscle cramps or stiffness: While minor cramps are common, persistent or severe muscle pain and stiffness could be a sign of an underlying problem.

Your body effecst produces creatine. Taking Creatie substance Creatine side effects Creatne form may provide benefits BMI for Women athletic performance and Creatine side effects mass. Creatine is a natural substance stored mostly in the muscles. It's best known for increasing muscle mass and improving exercise performance in athletes, but creatine may also support fitness, general health, and well-being for non-athletes. Besides being naturally produced in the body, creatine is found naturally in red meat and seafood.