Creatine is the number-one sports activities efficiency complement obtainable.
But regardless of its research-backed advantages, some folks keep away from creatine as a result of they’re afraid it’s unhealthy for well being.
Some declare it causes weight acquire, cramping, and digestive, liver, or kidney issues.
This text gives an evidence-based assessment of creatine’s security and unwanted effects.
What Are Its Purported Facet Results?
Relying on who you ask, the advised unwanted effects of creatine might embrace:
Moreover, some folks wrongly declare that creatine is an anabolic steroid, that it’s unsuitable for girls or youngsters, or that it ought to solely be utilized by skilled athletes or bodybuilders.
Regardless of the destructive press, the Worldwide Society of Sports activities Vitamin regards creatine as extraordinarily secure, concluding that it is among the most helpful sports activities dietary supplements obtainable (1).
Main researchers who’ve studied creatine for a number of many years additionally conclude that it is among the most secure dietary supplements in the marketplace (2).
One research examined 52 well being markers after members took creatine dietary supplements for 21 months. It discovered no hostile results (2).
Creatine has additionally been used to deal with numerous ailments and well being issues, together with neuromuscular issues, concussions, diabetes, and muscle loss (1, 3, 4, 5).
What Does It Do in Your Physique?
Creatine is discovered all through your physique, with 95% saved in your muscle mass (6).
It’s obtained from meat and fish and will also be produced naturally in your physique from amino acids (7).
Nevertheless, your weight loss plan and pure creatine ranges don’t usually maximize muscle shops of this compound.
The typical shops are about 120 mmol/kg, however creatine dietary supplements can elevate these shops to round 140–150 mmol/kg (8).
Throughout high-intensity train, the saved creatine helps your muscle mass produce extra power. That is the primary cause that creatine enhances train efficiency (9).
When you fill your muscle’s creatine shops, any extra is damaged down into creatinine, which is metabolized by your liver and excreted in your urine (8).
Does It Trigger Dehydration or Cramps?
Creatine alters your physique’s saved water content material, driving extra water into your muscle cells (10).
This truth could also be behind the idea that creatine causes dehydration. Nevertheless, this shift in mobile water content material is minor, and no analysis helps the claims about dehydration.
A 3-year research of faculty athletes discovered that these taking creatine had fewer instances of dehydration, muscle cramps, or muscle accidents than these not taking it. Additionally they missed fewer classes on account of sickness or damage (11).
One research examined creatine use throughout train in sizzling climate, which may speed up cramping and dehydration. Throughout a 35-minute biking session in 99°F (37°C) warmth, creatine had no hostile results in comparison with a placebo (12).
Additional examination by way of blood exams additionally confirmed no distinction in hydration or electrolyte ranges, which play a key position in muscle cramps (12).
Probably the most conclusive analysis has been carried out in people present process hemodialysis, a medical therapy which will trigger muscle cramps. Researchers famous that creatine decreased cramping incidents by 60% (13).
Primarily based on the present proof, creatine doesn’t trigger dehydration or cramping. If something, it might defend in opposition to these circumstances.
Does It Trigger Weight Acquire?
Analysis has completely documented that creatine dietary supplements trigger a fast improve in physique weight.
After one week of high-dose loading of creatine (20 grams/day), your weight will increase by round 2–6 kilos (1–3 kg) on account of elevated water in your muscle mass (1, 14).
Over the long run, research present that physique weight might proceed to extend to a better extent in creatine customers than in non-creatine customers. Nevertheless, weight acquire is because of elevated muscle progress — not elevated physique fats (15).
For many athletes, the extra muscle is a optimistic adaptation which will enhance sports activities efficiency. As additionally it is one of many important causes folks take creatine, it shouldn’t be thought-about a facet impact (1, 14).
Elevated muscle can also have advantages for older adults, overweight people, and people with sure ailments (16, 17, 18, 19, 20).
How Does It Have an effect on Your Kidneys and Liver?
Creatine can barely elevate ranges of creatinine in your blood. Creatinine is often measured to diagnose kidney or liver issues.
Nevertheless, the truth that creatine raises creatinine ranges doesn’t imply that it’s harming your liver or kidneys (21).
Up to now, no research of creatine use in wholesome people has offered proof of hurt to those organs (1, 22, 23, 24, 25, 26).
An extended-term research of faculty athletes discovered no unwanted effects associated to liver or kidney operate. Different research measuring organic markers within the urine additionally discovered no distinction after creatine ingestion (27).
One of many longest research thus far — lasting for 4 years — equally concluded that creatine has no destructive unwanted effects (24).
One other widespread research typically cited within the media reported kidney illness in a male weightlifter who supplemented with creatine (28).
Nevertheless, this single case research is inadequate proof. Quite a few different components, together with extra dietary supplements, have been additionally concerned (26, 28).
That stated, creatine dietary supplements must be approached with warning when you have a historical past of liver or kidney points.
Does It Trigger Digestive Issues?
As with many dietary supplements or drugs, extreme doses might trigger digestive points.
In a single research, the 5-gram really helpful dose induced no digestive issues, whereas a 10-gram dose elevated diarrhea threat by 37% (29).
For that reason, the really helpful serving is about at 3–5 grams. The 20-gram loading protocol can also be cut up into 4 servings of 5 grams every over the course of a day (1).
One main researcher reviewed a number of research and concluded that creatine doesn’t improve digestive issues when taken at really helpful doses (30).
Nevertheless, it’s doable that components, components, or contaminants generated in the course of the industrial manufacturing of creatine can result in points (21, 31).
It’s due to this fact really helpful that you just buy a trusted, high-quality product.
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