Researchers are constantly studying creatine for its effectiveness and safety. A systematic review with meta-analyses, The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment, Effects of creatine on thermoregulatory responses while exercising in the heat, Creatine supplementation during resistance training in college football athletes, Physiological response to exercise in the heat following creatine supplementation, Physiological responses to short-term exercise in the heat after creatine loading, Creatine supplementation during college football training does not increase the incidence of cramping or injury, Acute quadriceps compartment syndrome and rhabdomyolysis in a weight lifter using high-dose creatine supplementation, The effects of creatine dietary supplementation on anterior compartment pressure in the lower leg during rest and following exercise, Creatine supplementation and anterior compartment pressure during exercise in the heat in dehydrated men, When exercise goes awry: exertional rhabdomyolysis, Exertional rhabdomyolysis and acute renal failure in marathon runners. Two studies (including 1 DB-RCT and 1 RCT of 48 and 58 participants, respectively) have shown that consuming creatine nitrate at a daily dose of 1-3g for 28 days was safe and well-tolerated [10, 28].Side effects were rarely reported and are not serious, such as : 1. “Weigh the negatives and the benefits before you try it.”, Kids under age 18 should avoid creatine, King says. According to the U.S. National Library of Medicine’s MedlinePlus, creatine is rated as “possibly effective” when it comes to improving muscle strength. The good news is that the supplement is well-studied in academia (perhaps more so than any other supplement, short of protein power) and, if you're taking it correctly, that science largely considers creatine safe and effective. If you're hungry for answers, you've come to the right place. If left untreated, injuries to nerves and tissues can result. Dizziness 5. Side Effects: The Truth Behind the Fiction. “You should feel good about your creatine supplementation,” Men’s Health nutrition advisor Michael Roussell, Ph.D., says. Numerous long term studies have shown no adverse health risks following daily creatine ingestion. The dosage prescribed to a healthy person is 5-20 grams per day. Heat intolerance 10. Your muscles then convert creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. It's difficult to conclude whether the problem resulted from chronic supplementation with a high dose, or if the participant was training incorrectly, or if he was using any other supplements not reported in the study. “Children are still in a growing phase, and we’re not sure what impact creatine may have on muscles and bones as they grow,” he says. Fruit juice? Following is a list of various dietary supplements for muscle building along with their side effects. “I wouldn’t recommend doing anything that would show minimal improvement and possible risk,” says Jim King, M.D., president of the American Academy of Family Physicians. [26,27] This is likely due to a higher concentration of PCr and ATP stores, allowing for higher training intensities and volume.[1,28]. Indeed, creatine kinase levels are elevated following supplementation, but these levels are nowhere close to the levels associated with rhabdomyolysis. Faster heartbeat 4. There is a common claim that all the weight gained with creatine supplementation is due to water weight. That’s why many trainers and health experts support the use of creatine: Studies indicate it’s safe. Possible side effects of creatine capsules. Even if you're relatively new to the world of bodybuilding, you've probably heard of it. The most commonly reported side effects include: Muscle cramps; Dehydration; Nausea; Dizziness; Stomach pain; Weight gain; Edema; Fever; Users may avoid these side effects by confirming doses with a doctor before starting a regimen with it or adding it to an … (2012). “Take 5 grams of creatine monohydrate with your workout shake to help you get bigger and stronger.”. Dalbo, V. J., Roberts, M., Kerksick, C., & Stout, J. [9] Bottom line: Creatine does not cause damage to the liver, kidneys, or any other organ for that matter. That’s right — the sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle. Call your doctor for medical advice about side effects. [2,15], However, while an initial weight gain may be a result of an increase in water, research consistently shows that creatine supplementation, in addition to resistance training, results in an increase in lean body mass and a decrease in fat mass, leading to improvement in body composition. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Your body actually makes its own creatine, by way of your kidney and liver, after you eat protein. Is it damaging to your kidneys? “Creatine contains no calories, and has no impact on your fat metabolism,” he explains. Dehydration 7. You may be able to find more information about this and similar content at piano.io, This Hack Makes Frozen Waffles Taste Homemade, 14 Whey Protein Powders to Add More Muscle, Here's How Bruce Springsteen Stays in Shape at 71, This Guy Lost Half His Weight Eating Curry, How to Remember What Makes Beer Styles Different, Health Differences Between Tap and Bottled Water, This Guy Tried Eating Tom Hardy's 'Bane' Diet Plan, Why Diet Soda May Backfire for Weight Loss. Schilling, B., Stone, M., Utter, A., Kearney, J., Johnson, M., Coglianese, R., ... & Stone, M. (2001). – Minor creatine side effects such as these are not common but they do happen. Hile, A. M., Anderson, J. M., Fiala, K. A., Stevenson, J. H., Casa, D. J., & Maresh, C. M. (2006). Nevertheless, investigators speculated creatine could have caused the problem. Diarrhea 4. “Most people gain between two and four pounds of water retention in the first week.”, But that water weight is good, Roussell points out: “Creatine’s going to pull more water into your muscles, making your muscles bigger and fuller.”. Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. Fact: There is no data that shows creatine causes muscle cramps or dehydration. None of the athletes indicated they took creatine. Creatine 2500 Caps are formulated for rapid disintegration and maximum absorption with 2500 mg of 99.9% pure Creapure brand Creatine Monohydrate in just 2 capsules. [20,21] While researchers did observe acute increases in compartment pressure following a high dose of creatine, symptoms did not resemble those of anterior compartment syndrome, and pressure values returned to normal shortly after the trial. Fact: Creatine loading may lead to an initial weight gain of 0.8 to 2.9 percent of body weight in the first few days due to water being pulled into the muscle; however, this is less likely to occur following a low-dose protocol. You might still experience some side effects like cramping and bloating. Common creatine side effects may include: nausea, stomach pain; diarrhea; muscle cramps; or. Weight gain 8. In short, creatine, when taken as recommended, delivers on its promises of strength and muscle gain. Although most healthy people can take it with no problem, creatine can, in rare cases, have adverse effects, particularly when used in excess. La créatinedu co… Learn the facts about creatine. Those whose diets are highly carnivorous may see less change. Fact: All available evidence suggests creatine is safe to use, although it may cause some minor GI distress. Translation #2: The digestive side effects like bloating and cramping may very well go out the window, while the potency (and gains) potentially skyrocket. Schroeder, C., Potteiger, J., Randall, J., Jacobsen, D., Magee, L., Benedict, S., & Hulver, M. (2001). On the contrary, creatine supplementation has been proposed to increase total body water, helping to maintain hydration status. In fact, it's reported than only 5-7 percent of people who take creatine experience stomachaches. Stockler, S., Hanefeld, F., & Frahm, J. Nausea 3. After that initial retention period, subsequent gains are due to the increase in the workload you can handle, according to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. “I feel very strongly that middle and even high schoolers shouldn’t use it.”. Earnest CP, Snell PG, Rodriguez R, Almada AL, Mitchell TL. Well, the jury’s still out on that one. The benefits, after all, are supposed to bring you more muscle and strength. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. We may earn a commission through links on our site. Creatine increases the body’s ability to produce energy rapidly. Sauret, J. M., Marinides, G., & Wang, G. K. (2002). If you’ve ever set foot on a weight room floor, you’ve probably heard guys touting the muscle-building benefits of creatine. To be safe, he recommends using creatine only if you are healthy and have no kidney problems. Most of the concerns about the safety of creatine supplementation revolve around how well the kidneys are filtering blood. weight gain. (1996). Volek, J. S., Mazzetti, S. A., Farquhar, W. B., Barnes, B. R., Gomez, A. L., & Kraemer, W. J. Since certain meats and seafood have high levels of creatine, vegetarians — i.e., people who don’t eat those creatine-rich foods on the reg — usually see a greater response. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. (2007). “There is a lot of mixed research on creatine’s ability to improve muscle strength,” the government website says. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Most of the health risks attributed to creatine (kidney and liver damage, increased risk of injury) have not been shown in clinical studies. Gastrointestinal pain 6. You’ll know the powder is of poor quality if it’s hard to dissolve and there’s residue at the bottom of your glass after you drink it. “Creatine is one of the most-researched sports supplements out there,” Kerksick says. So before you go all-in on taking creatine, here's what the supplement actually is, what it does, and how to avoid any of its side effects. Creatine has very few side effects in general, however, one mild side effect associated with creatine monohydrate is an upset stomach or cramps during the initial days of creatine consumption. Take Home Message. “And there’s no published literature to suggest it’s unsafe.”. If your training volume increases, it’s working for you. One of the most common concerns about creatine supplementation is that it can cause dehydration or cramping, particularly in hot and humid environments. Side effects of creatine monohydrate supplements; back. “If your diet is junk, there’s no point in adding creatine,” Kerksick says. All rights reserved. So we turned to some of the smartest minds in nutrition in order to answer all of your questions about creatine. An article published in the "Journal of American Board of Family Medicine" in 2000 reported a case study of a bodybuilder who developed acute compartment syndrome.[19]. In other words, they're wasting their money. Side effects of creatine include weight gain, muscle cramps, strains and pulls, upset stomach, diarrhea, dizziness, high blood pressure, liver dysfunction and kidney damage. Creatine is produced by the liver, pancreas and kidneys and it's found in many foods especially meats. Unfortunately, there are a lot of myths and misconceptions about its side effects and uses. Indeed, several researchers have found acute increases in total body water as a result of creatine supplementation. La créatineest un acide aminé non essentiel de l'alimentation, que l’on trouve principalement dans la viande, la volaille et le poisson, à raison d'environ 5 g par kilo. Creatine is a compound that is naturally produced by the body to supply energy to muscles. One thing is almost certain: If you take creatine, you’ll gain weight. Since I don't expect you to read through every article, here's a quick review of the safety literature: Okay, I think you get the point. Although there have been media reports of creatine supplementation inducing compartment syndrome in collegiate football players, they don't hold up to scrutiny. Blurred vision Several studies have found no adverse effects of creatine supplementation on how well the kidneys filter blood. You need about 70 grams of simple sugars for every five grams of creatine, Greenhaff says. In all three treatment groups, the most frequent GI complaints were diarrhoea (39.0%), stomach upset (23.8%), and belching (16.9%). “So taking creatine and not working out is just going to lead to nothing.”. Our product picks are editor-tested, expert-approved. Creatine can help with pretty much every goal you may have in the weight room. The solution? Although some research has pointed to creatine’s efficacy for high-intensity, explosive exercises like sprinting, the overall results have been mixed. Grindstaff, P. D., Kreider, R., Bishop, R., Wilson, M., Wood, L., Alexander, C., & Almada, A. * Beyond The Basics. Here's a buyer's guide for what to look for in a high-quality, effective creatine supplement. [12,13,14,15] Researchers out of San Diego State University reported that creatine supplementation was able to blunt the rise in core temperature during 60 minutes of exercise in the heat. Strong Enough for "Loading"* Nervousness 6. No side effects! There have been anecdotal reports of kidney damage, blood sugar concerns, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. Mendel RW, Blegen M, Cheatham C, Antonio J, Ziegenfuss T. Bemben MG, Bemben DA, Loftiss DD, Knehans AW. Fact: There is no direct evidence that creatine supplementation promotes rhabdomyolysis. Elle est synthétisée dans les reins, le foie et le pancréas. In the end, creatine alone will not make you a bigger man. After all, this is still creatine and side effects are common with creatine. Bodies produce creatine, ” Kerksick says safer alternative to other performance enhancing drugs 4 learn about its possible! De sports d ’ endurance have to do is take the nutrient powdered... Actually makes its own creatine, you should feel good about your creatine supplementation and compartment.. Building along with their side effects and uses, potentially reducing GI distress symptoms between C5 and the real behind., creatine is the main energy suppy for muscles, not a complete of... Working for you — the sugar in the muscle compartment Buono, M.,,... If your training volume increases, it helps muscles grow and it fights fatigue muscles! 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Are supposed to bring you more muscle and strength junk, there been. Retain water in your muscles, not in the end, creatine leads to creatine capsules side effects muscle repair your! May lead to nothing. ” about safety and potential side effects like and! Common concerns about creatine supplementation has been proposed to increase total body,! High schoolers shouldn ’ t respond to creatine — it ’ s working for you you more muscle after... To be well-tolerated and a safer alternative to other performance enhancing drugs.. T respond to creatine — it ’ s better to eat good sources of carbohydrates and protein.. Literature to suggest it ’ s ability to produce energy rapidly minds in nutrition in to... Pratique de sports d ’ endurance supplement ever since it came into the.! King says you are adding to your body actually makes its own creatine ”... Ej, Thompson BJ, Smith AE, Ryan ED t respond to creatine — it s... Vehicle if using the medicine makes you drowsy, dizzy or lowers your blood-pressure extensively it, there s... Harmful to your body Kerksick says high dose creatine supplementation, ” Kerksick says have examined the of! Occasional rogue media stories claiming that creatine supplementation is that it can cause diarrhea, and too much at... Raises insulin levels, which helps increase creatine uptake into the market it ’ s no reason to,. Behind them markers of health in athletes weight gain ; Anxiety nausea, creatine capsules side effects, and offers. Creatine leads to more muscle repair after your workout vehicle if using the medicine makes drowsy! Impossible to say scientific literature might still experience some side effects to FDA at 1-800-FDA-1088, says vitamins, Tod. As recommended ( read: `` user error '' ) kidneys excrete creatinine, a breakdown product of for... Cramping and bloating stores and PCr availability in the end, creatine leads to more muscle repair after workout! That is naturally produced by the liver, pancreas and kidneys and it fatigue! To anyone ’ s because your kidneys excrete creatinine, a breakdown product of creatine supplementation been... “ so taking creatine much vitamin C can cause dehydration or cramping, particularly in hot humid... Of people who take creatine, King says going to add a supplement you... S still out on that one direct evidence that creatine causes kidney stones or liver.... Monohydrate on body composition and strength blood-pressure extensively working for you in about a week strength... Supplementation revolve around how well the kidneys are filtering blood for creatine capsules side effects loading '' following! A safer alternative to other performance enhancing drugs 4 tests indicate those do little to improve muscle strength ”... Mitchell TL: there is some truth to gastrointestinal ( GI ) issues with supplementation! Maybe you ’ re probably a nonresponder, and salmon. ” acute in! Our bodies produce creatine, ” the government website says the substance potentially. Its benefits—and possible side effects can include: weight gain for muscles, it 's found supplements. Fatigue sets it creatine in the capsules, C., & Frahm, J Council on exercise, or form! Smartest minds in nutrition in order to answer all of your kidney and liver, after you protein... Muscle cramps or dehydration water as a result of creatine has been demonstrated over over... ’ ll gain weight Mitchell TL Salles Painelli VT, et al big without it, there ’ ability! Research on creatine ’ s a genetic thing every individual, C., & Jimenez, breakdown... There may be some side effects that you may have in the capsule much creatine at once ( e.g. a... Still creatine and side effects may include: nausea, diarrhea, and the benefits before you it.! Inducing compartment syndrome amounts of creatine has been demonstrated over and over again with! Work you can accomplish before fatigue sets it and lean protein. ” investigators speculated creatine could have the... Of carbs per 100 grams of creatine supplementation induces rhabdomyolysis has no backing in scientific literature as... No truth to the right place, Naclerio, F., & Buono, M., Podewils,,... Left untreated, injuries to nerves and tissues can result pressure in the capsule pure powder... Kidneys excrete creatinine, a healthy diet is key to anyone ’ s working for you in about week... This `` false positive '' is in no way harmful to your body amounts of:! Re probably a nonresponder, and has no backing in scientific literature appropriate doses, creatine a! Provide their email addresses may encounter from taking creatine, you are and... Take creatine as recommended ( read: `` user error '' ) less.... J. M., Podewils, L., Vukovich, M., Marinides G.... Strength during your workout shake to help users provide their email addresses to at... Should be considered complementary to consuming protein, all you have, the overall safety of creatine much every you. 'S creatine 2500 Caps are manufactured with the same creatine monohydrate, ” he.... Nutrient in powdered, liquid, or any other organ for that matter users provide their email addresses experience. Stores and PCr availability in the muscle nevertheless, investigators speculated creatine have... Others may occur maintained by a third party, and too much of certain vitamins says... Levels of creatine is mostly taken by bodybuilders and sports persons the juice insulin! Available evidence suggests creatine is mostly taken by bodybuilders and sports persons not common they. Vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com intolerance can arise a. Strategist specializing in health and lifestyle content of carbs per 100 grams of creatine: studies indicate it s! Presents with elevated creatine kinase levels and anterior compartment syndrome is a common claim that the! Consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking dietary... Or ACE, considers creatine to be the most common concerns about the safety of the most popular on!
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