{"id":23917,"date":"2024-04-11T12:00:41","date_gmt":"2024-04-11T11:00:41","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=23917"},"modified":"2024-11-06T13:02:20","modified_gmt":"2024-11-06T13:02:20","slug":"creatine-side-effects","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/creatine-side-effects\/","title":{"rendered":"Creatine side effects: Is creatine safe?"},"content":{"rendered":"

Creatine<\/span><\/a>. The world\u2019s most researched supplement. With thousands of studies spanning multiple decades, there\u2019s barely a thing we don\u2019t know about this stuff.<\/span><\/p>\n

As the studies have backed up, creatine has some incredible benefits, including increased performance in high-intensity exercise. But what about creatine side effects? Surely there must be something these studies have found that removes some of the glimmering shine of creatine\u2019s benefits<\/a>. Well, let\u2019s take a look.<\/span><\/p>\n

Here we explore the potential side effects of creatine.<\/span><\/p>\n

Short answer: Does creatine have side effects?<\/b><\/h2>\n

No. Creatine does not have any meaningful side effects.<\/span><\/p>\n

Creatine is safe and well-tolerated when used as instructed<\/span>\u2014<\/span> 3-5g per day in 12-week cycles. However, everybody is different and may experience some minor side effects such as gastrointestinal discomfort or muscle cramping.\u00a0<\/span><\/p>\n

If this is the case, staying hydrated and adhering to recommended dosages minimises these effects. Likewise, not everyone reaps the benefits in the same way others do. It\u2019s all genetic, really. The only way is to try it.<\/span><\/p>\n

What does the expert say?<\/b><\/h3>\n

Here\u2019s what <\/span>Simon Jurkiw<\/span><\/a> has to say on creatine side effects:<\/span><\/p>\n

\u201cPeople talk a lot about with creatine is, is it safe? People not as invested in Sports Nutrition often wonder is this product dangerous? What will it do? Will it harm my kidneys? Is it going to harm my liver?<\/span><\/p>\n

The answer to that is unequivocally <\/span>no<\/span><\/i>. Creatine is shown to be a safe and effective sports supplement.<\/span><\/p>\n

In fact, creatine is the most proven safe and effective sports supplement. It just doesn\u2019t get much better than that. If you\u2019re looking to increase gym performance or high-intensity exercise performance, then creatine is the one to use.\u201d<\/span><\/p>\n

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What is creatine?<\/b><\/h2>\n

“<\/span>Creatine<\/span> is an organic compound present in everyone’s muscles, serving as a rapid source of high-intensity energy\u201d, explains <\/span>Simon Jurkiv<\/span><\/a>.<\/span><\/p>\n

\u201cThere\u2019s so many misconceptions about what creatine actually is\u201d, says Jurkiv. \u201cCreatine is found in everyone\u2019s muscles, and put simply, it\u2019s an organic compound used for high-intensity energy.\u201d<\/span><\/p>\n

As well as being produced naturally in the liver, we get creatine from protein-rich foods like meat and fish. But to reap the performance-enhancing benefits, supplementation is beneficial to maximise creatine stores in the muscles.\u00a0<\/span><\/p>\n

In a normal diet that contains 1-2 g creatine per day, muscle creatine stores are about 60-80% saturated. Supplementation fills up that tank.<\/span><\/p>\n

Now, let\u2019s get into more detail on the potential side effects of creatine.<\/span><\/p>\n

\"\"<\/p>\n

Potential creatine side effects<\/b><\/h2>\n

Holding water<\/span><\/h3>\n

Creatine is an osmotically active substance, which means, as you\u2019ll remember from high-school Biology, it draws water when its concentration increases. Therefore, an increase in the body’s creatine content could result in increased water retention (in theory).<\/span><\/p>\n

Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you\u2019ve just begun your training.<\/span><\/p>\n

In the first week of taking creatine, some people could gain up to 2 to 4.5 pounds, mainly due to water retention.<\/span><\/p>\n

However, more recent studies have disputed these claims. While there is some evidence to suggest that creatine supplementation increases water retention at an intracellular level, it does not alter total body water <\/span>over longer periods of time<\/span><\/a>.<\/span><\/p>\n

Basically, it\u2019s nothing to worry about.<\/span><\/p>\n

Muscle cramps<\/span><\/h3>\n

The theory suggesting that creatine supplementation may cause dehydration and muscle cramping is based on the premise that creatine is osmotically active. As explained above, it means holding water.<\/span><\/p>\n

However, research does not validate the notion that creatine supplementation causes dehydration and muscle cramping. In fact, some studies found muscle cramps decreased in groups taking creatine.\u00a0<\/span><\/p>\n

It seems like creatine and muscle cramps are just a myth. Fake news, if you will.<\/span><\/p>\n

Hair loss<\/span><\/h3>\n

Here\u2019s an interesting one.<\/span><\/p>\n

Despite being another \u2018fact\u2019 passed around in the fitness industry, there isn\u2019t much to indicate that creatine supplementation actually causes hair loss. However, there is a study that often gets brought up in this discussion.<\/span><\/p>\n

In 2009, a study involving college-age rugby players found <\/span>increased levels of DHT<\/span><\/a> following three weeks of creatine supplementation. Why is this significant?\u00a0<\/span><\/p>\n

Well, DHT levels play a role in hair loss, and this increase could put you at risk, particularly if you\u2019re genetically predisposed to hair loss.<\/span><\/p>\n

Essentially, this outlines an indirect relationship between creatine and hair loss. But still, as the study itself states, more research is needed into creatine\u2019s effect on DHT levels.<\/span><\/p>\n

In truth, most of the evidence around creatine and baldness is completely speculative. You may hear things like: \u2018Well, if you look at pro bodybuilders and strongmen, most of them are bald\u2019 – even though this might be true, don\u2019t you think this might have something to do with a<\/span> different<\/span><\/i> set of substances?\u00a0<\/span><\/p>\n

Just because you hear someone clever say something on a podcast, doesn\u2019t mean it\u2019s always true.<\/span><\/p>\n

\"\"<\/p>\n

What are the potential benefits of creatine?<\/b><\/h2>\n

The <\/span>benefits of creatine<\/span><\/a> include:<\/span><\/p>\n