When it comes to sports supplements, creatine often tops the list for athletes and fitness enthusiasts alike. It’s celebrated for enhancing strength, boosting endurance, and supporting muscle growth. But with its popularity come questions and concerns about creatine side effects. Is it safe?

In this blog, we’ll explore the potential side effects of creatine and address common concerns to help you make an informed decision.

What are the side effects of creatine?

Creatine is generally considered safe for most people, especially when taken at recommended dosages. However, like any supplement, it can cause side effects in some individuals. Let's explore the potential side effects of creatine.

Creatine and dehydration

One common concern is that creatine can cause dehydration. Creatine increases water retention in muscle cells, which might lead some to believe it causes dehydration.1 However, this is a myth.2 In fact, creatine encourages your muscles to hold more water, which can improve hydration. That said, it's still crucial to drink plenty of water while supplementing with creatine to stay hydrated.

Creatine cramps

Muscle cramps are another potential side effect. Have you ever felt a sudden, sharp cramp in your muscles while working out and wondered if creatine could be the culprit? You’re not alone. However, these cramps are often attributed to dehydration or electrolyte imbalance, not the creatine. If you find yourself cramping up, try tweaking your hydration and electrolyte intake. 

Creatine and weight gain

One common question about creatine is whether creatine can make you gain weight. The short answer is yes, but let’s break it down. One of the well-documented side effects of creatine that men often experience is weight gain. But don’t worry—this isn’t about piling on fat. Instead, it’s primarily due to increased creatine water retention within the muscles.

This extra water makes your muscles look fuller and can help you perform better in your workouts, which is ideal if you aim to bulk up. However, this water weight may be a bit concerning if you focus more on shedding pounds. Remember that this weight gain isn’t from fat; it’s a combination of water and muscle mass.

If weight loss is your goal, check out our article on creatine and weight loss for more information.

Can you take too much creatine?

Creatine is widely regarded for its safety and effectiveness, but what happens if you take too much? 

Bloating

When you first start taking creatine, especially during a loading phase, you might notice a bit of bloating. This is because creatine increases both muscle mass and water content in your muscles. While this weight gain is harmless and temporary, it can make you feel a bit puffy.

Stomach Discomfort

Taking a hefty dose of creatine all at once can sometimes lead to stomach discomfort. If you’re following a loading protocol, you can avoid this by spreading the total daily dose of 20–25 grams into 4–5 smaller doses throughout the day. This way, your body can absorb it better, reducing the chances of any digestive issues.

Futility of overconsumption

Taking more creatine than recommended doesn't mean better results. After your muscles are fully saturated, which usually happens after the loading phase, you only need about 3–5 grams per day to maintain those levels. Anything more will just be flushed out by your body, meaning you’ll waste your money and potentially deal with unnecessary side effects like bloating and stomach discomfort.3

Long-term safety

While creatine is generally well-tolerated, taking excessive amounts over a long period can strain your kidneys, especially if you have pre-existing conditions. To stay safe, monitor your intake and adhere to the recommended dosages. This way, you can enjoy the benefits of creatine without worrying about any adverse effects.

Get started with creatine

Creatine can be a powerful addition to your fitness regimen, but understanding the potential side effects and how to manage them is crucial. Ready to take your muscle growth and performance to the next level? Explore our range of high-quality creatine products to find the perfect supplement for your needs. Whether you aim to boost strength, accelerate muscle growth, or enhance recovery, we have you covered.

Visit our blog for more insights and tips on maximising your fitness potential with creatine.

FAQs: 

Does creatine cause digestive problems?

Some individuals may experience digestive issues such as stomach cramps, nausea, or diarrhoea when taking creatine.4 These creatine side effects often occur if the supplement is not taken with enough water or if too much is consumed at once. To minimise digestive problems, take creatine with plenty of water and consider splitting the dosage throughout the day.

Does creatine give you acne?

While there isn't concrete scientific evidence directly linking creatine to acne, some users report skin breakouts when they start taking the supplement. This could be due to increased physical activity, sweating, or hormonal changes associated with intense training.5 If you're prone to acne, maintaining good skin care hygiene and staying hydrated can help keep your skin clear while you enjoy the benefits of creatine.

What happens when you stop taking creatine?

When you stop taking creatine, your body gradually returns to its natural levels of creatine within your muscles. You might notice a slight decrease in muscle water retention, which can lead to a minor reduction in weight and muscle fullness. However, any strength and muscle gains you've achieved won't disappear overnight. You can maintain your progress and overall performance with continued training and a balanced diet.

How long do creatine side effects last?

The duration of creatine side effects can vary depending on the individual and the specific side effect. For most, side effects like stomach discomfort or cramps are temporary and subside once the body adjusts to the supplement or when proper hydration and dosing practices are followed. If side effects persist, it might be wise to consult a healthcare professional.

References

1. A Randomised Controlled Trial of Changes in Fluid Distribution across Menstrual Phases with Creatine Supplementation
2. Creatine Supplementation Enhances Immunological Function of Neutrophils by Increasing Cellular Adenosine Triphosphate
3. Potential Role of Creatine as an Anticonvulsant Agent
4. Gastrointestinal Distress After Creatine Supplementation in Athletes: Are Side Effects Dose Dependent?
5. Is Your Workout Causing Your Acne?