Question: What are the possible side effects of creatine monohydrate supplements? [1,2] Yet myths and misinformation about safety and potential side effects still dog this supplement. “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. That’s right — the sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle. Kreider, R. B., Melton, C., Rasmussen, C. J., Greenwood, M., Lancaster, S., Cantler, E. C., ... & Almada, A. L. (2003). Ciaran received his M.S. Most cases that report negative side effects are a result of misusing the dosage or failing to take the supplement with enough water. Experts, including those at the University of Maryland Medical Center, recommend a start (or load) level of 5g of creatine, four times a day, for one week. Nausea 3. in Kinesiology and is working towards a doctorate. “Too much vitamin C can cause diarrhea, and too much iron may lead to stomach problems,” he says. Gastrointestinal pain 6. “Creatine isn’t just found in supplements,” Brown said. Weight gain 8. (2008). La créatinedu co… Here's a look at six common myths about creatine, and the real truth behind them. 1. Strong Enough for "Loading"* Most of the health risks attributed to creatine (kidney and liver damage, increased risk of injury) have not been shown in clinical studies. When used orally at appropriate doses, creatine is likely safe to take for up to five years. Translation #2: The digestive side effects like bloating and cramping may very well go out the window, while the potency (and gains) potentially skyrocket. Supplement manufacturers have made creatine intake more efficient. Heat intolerance 10. Compartment syndrome is a condition referring to excessive pressure in the muscle compartment. – Minor creatine side effects such as these are not common but they do happen. Switching to micronized powder, adjusting the dosage and/or … Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance. The suggestion that creatine supplementation induces rhabdomyolysis has no backing in scientific literature. Your body actually makes its own creatine, by way of your kidney and liver, after you eat protein. No side effects! In other words, they're wasting their money. Creatine is one of the most highly researched supplements available. Don’t bother with them. “Save money and buy creatine powder and [mix it with] fruit juice,” Kerksick says. Unfortunately, there are a lot of myths and misconceptions about its side effects and uses. Our product picks are editor-tested, expert-approved. The premise of micronization is particle-size reduction to increase solubility of the substance, potentially reducing GI distress. This is simply not the case. “So taking creatine and not working out is just going to lead to nothing.”. This myth became a media favorite shortly after an article published in the New York Times claimed creatine supplementation was possibly linked to rhabdomyolysis in high school football players. Try these recipes for creatine-rich meals: Don't believe everything you read on Internet forums. Unlike most creatine products, Kre-Alkalyn Creatine is a patented formula. In an attempt to reduce the level of GI distress, micronized forms of creatine, which have been ground into smaller form, have become readily available. 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. One of the most common concerns about creatine supplementation is that it can cause dehydration or cramping, particularly in hot and humid environments. To be safe, he recommends using creatine only if you are healthy and have no kidney problems. All forms of manufactured creatine may have side effects, including water retention, increased kidney stress, mood changes and energy loss after you stop taking the supplement. 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. Possible side effects of creatine capsules. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. In short, creatine leads to more strength during your workout while protein leads to more muscle repair after your workout. By taking a supplement, you are adding to your body amounts of creatine for which it is not accustomed. Does it cause weight gain? (2012). 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. Creatine It is believed to be the most popular supplement ever since it came into the market. Fact: While there may be a transient increase in pressure following high doses of creatine, supplementation at recommended doses does not induce compartment syndrome. Mendel RW, Blegen M, Cheatham C, Antonio J, Ziegenfuss T. Bemben MG, Bemben DA, Loftiss DD, Knehans AW. Volek, J. S., Mazzetti, S. A., Farquhar, W. B., Barnes, B. R., Gomez, A. L., & Kraemer, W. J. That's because creatine and protein work in different ways. Creatine is mostly taken by bodybuilders and sports persons. [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. Not all creatine supplements are made equal. Fact: All available evidence suggests creatine is safe to use, although it may cause some minor GI distress. You want the powder in your muscles, not in the glass. Here’s one thing all the experts can agree on: It’s impossible to say. The solution? Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. But let's be real for a second. Creatine safety and side effects. [22] This condition can result from excessive exercise in hot humid climates, especially when the exercise is continued for several days.[23,24]. Common creatine side effects may include: nausea, stomach pain; diarrhea; muscle cramps; or. So we turned to some of the smartest minds in nutrition in order to answer all of your questions about creatine. Researchers are constantly studying creatine for its effectiveness and safety. Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. So theoretically, the risk of compartment syndrome may be increased while supplementing with creatine because of fluid retention in the muscle cell and increased overall size of the muscle tissue. [26,27] This is likely due to a higher concentration of PCr and ATP stores, allowing for higher training intensities and volume.[1,28]. In fact, it's reported than only 5-7 percent of people who take creatine experience stomachaches. The benefits, after all, are supposed to bring you more muscle and strength. If you can get big without it, there’s no reason to use creatine. Here's a buyer's guide for what to look for in a high-quality, effective creatine supplement. The American Council on Exercise, or ACE, considers creatine to be well-tolerated and a safer alternative to other performance enhancing drugs 4. Not to mention the various studies supporting the safety of creatine supplementation on hydration levels and kidney function. capsule. If you're hungry for answers, you've come to the right place. While they're effective, you often have to take a ton, especially during the creatine loading phase, in order to hit an effective dosage. Certains rapportent la survenue de crampes, dues à une déshydratation lors de la pratique de sports d’endurance. Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma, recommends 100% pure creatine powder. Indeed, several researchers have found acute increases in total body water as a result of creatine supplementation. Malgré toutes les polémiques et les accusations portées contre la créatine, aucun effet indésirable n’a été noté chez les utilisateurs de créatine, même en grande quantité. That means that those people won't experience the same benefits as someone who follows direction. One of the most common concerns about creatine supplementation is that it can cause dehydration or cramping, particularly in hot and humid environments. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 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. Diet is important. Numerous long term studies have shown no adverse health risks following daily creatine ingestion. Lugaresi R, Leme M, de Salles Painelli VT, et al. “And there’s no published literature to suggest it’s unsafe.”. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Take Home Message. Even though creatine is an all-natural nutrient that is needed by the body, there can be side effects from taking a creatine supplement. Effects of oral creatine supplementation on muscular strength and body composition, Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy, Creatine replacement therapy in guanidineoacetate methyltransferase deficiency, a novel inborn error of metabolism, Creatine supplementation with specific view to exercise/sports performance: an update, Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers, 12 weeks of creatine supplementation has no effect on blood lipid profiles. And pills? Creatine can also … Depending on the nature of the creatine capsules intolerance can arise as a result of the other ingredients in the capsule. (1997). Sauret, J. M., Marinides, G., & Wang, G. K. (2002). Creatine increases the body’s ability to produce energy rapidly. Greenwood M, Kreider RB, Melton C, et al. “A lot of other supplements out there will have a lot of junk that you don’t need, and they’ll be much more expensive.”. Side effects of creatine monohydrate supplements; back. Water Retention Micronized creatine causes your body to retain water in your skeletal muscles. After all, this is still creatine and side effects are common with creatine. If not, you’re probably a nonresponder, and taking the powder isn’t going to help you. “If there were any major adverse side effects, we would have seen them by now.”. According to the U.S. National Library of Medicine’s MedlinePlus, creatine is rated as “possibly effective” when it comes to improving muscle strength. Heart skipping/palpitations 5. Fact: There is no direct evidence that creatine supplementation promotes rhabdomyolysis. Is it safe? L’organisme la produit en fonction de ses besoins (de 1 g à 2 g par jour, estime-t-on), à partir des aliments protéinés consommés. All rights reserved. “You should feel good about your creatine supplementation,” Men’s Health nutrition advisor Michael Roussell, Ph.D., says. 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. This content is imported from {embed-name}. Instead of consuming pounds of protein, all you have to do is take the nutrient in powdered, liquid, or pill form. (2001). However, this "false positive" is in no way harmful to your body. Headaches 3. Not so fast. Creatine is produced by the liver, pancreas and kidneys and it's found in many foods especially meats. Fact: There is no data that shows creatine causes muscle cramps or dehydration. If you love taking pills, go for it. “It’s actually found in beef, pork, and salmon.”. Just as our bodies produce creatine, the chemical is also found naturally in various foods. He holds certifications through the ACSM and CISSN. Water retention 9. On the contrary, creatine supplementation has been proposed to increase total body water, helping to maintain hydration status. Muscle cramping 2. “I’m not saying people don’t experience cramps, but I don’t believe it can be very common,” Greenhaff says. “Only when combined with exercise does it improve the quality of training,” Greenhaff says. [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. Side effects can include: Weight gain; Anxiety One thing is almost certain: If you take creatine, you’ll gain weight. Following is a list of various dietary supplements for muscle building along with their side effects. The mechanism is straightforward: If you're able to lift more weight in the gym, you're able to create more of the muscle fiber tears that your body can then repair and rebuild bigger and stronger after your workout. Their answers are refreshing if you've seen conflicting answers other (less authoritative) corners of the Internet. Stomach distress typically occurs when you take too much creatine at once (e.g., a loading phase) or on an empty stomach. 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 is a quick way to add muscle, but not without some water weight, too,” Carolyn Brown, R.D., a nutrition counselor at Foodtrainers. If this happens, try a different brand. [6], Long-term creatine supplementation does not adversely affect markers of health in athletes. “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.”. [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. You might still experience some side effects like cramping and bloating. Creatine Side Effects & Risks Creatine supplementation should be safe when used by healthy individuals. Although not all of these side effects may occur, if they do occur they may need medical attention.Check with your doctor immediately if any of the following side effects occur while taking omeprazole: 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 … Is it damaging to your kidneys? (2007). Nevertheless, investigators speculated creatine could have caused the problem. What's so great about creatine? Applies to omeprazole: oral capsule delayed release, oral packet, oral powder for suspension, oral tablet delayed releaseAlong with its needed effects, omeprazole may cause some unwanted effects. But the key word is anecdotal. None of the athletes indicated they took creatine. Compartment syndrome is more likely the direct result of injury or trauma—or potentially later on as a result of treatment to an injury—that leads to inadequate blood flow to tissue. We did not find a significant difference between incidence of GI distress symptoms between C5 and the placebo group after the survey. “Creatine contains no calories, and has no impact on your fat metabolism,” he explains. Before you take the supplement, learn about its benefits—and possible side effects. Although some research has pointed to creatine’s efficacy for high-intensity, explosive exercises like sprinting, the overall results have been mixed. Even if you're relatively new to the world of bodybuilding, you've probably heard of it. ADP takes a phosphate from your body's store of creatine phosphate (PCr) to form more ATP. Several other studies have examined the effects of high dose creatine supplementation and compartment syndrome. Powder is the way to go. Faster heartbeat 4. 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. But the not-great news is that some people don't take creatine as recommended (read: "user error"). “You still have to do the work.”, This Guy Did a Year-Long Pushup Challenge, Dr. Sanjay Gupta's Best Tips for Brain Health, How Taking Up Running Kept Me Sane in 2020, Tanner Buchanan Talks 'Cobra Kai' Season 3. Supplementation with creatine serves to increase creatine stores and PCr availability in the body, resulting in faster ATP formation. According to reports, the athletes in this case were in a training camp where they performed exhaustive bouts of repetitive exercise in a hot and humid wrestling room. Creatine has different effects on every individual. Creatine is the main energy suppy for muscles, it helps muscles grow and it fights fatigue in muscles. 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. If left untreated, injuries to nerves and tissues can result. Hile, A. M., Anderson, J. M., Fiala, K. A., Stevenson, J. H., Casa, D. J., & Maresh, C. M. (2006). Putting the myth of creatine supplementation leading to muscle cramps and dehydration to rest. Sports beverages work just fine too. Simply put, creatine helps to combat fatigue during your workouts, allowing you to work out longer and with more intensity, ultimately improving your strength and muscle size. Despite this, there may be some side effects that you may encounter from taking creatine. The dosage prescribed to a healthy person is 5-20 grams per day. “Take 5 grams of creatine monohydrate with your workout shake to help you get bigger and stronger.”. “There is a lot of mixed research on creatine’s ability to improve muscle strength,” the government website says. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. [9] Bottom line: Creatine does not cause damage to the liver, kidneys, or any other organ for that matter. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Today, you will get to learn about the function of creatine, its benefits, its side effects, how to take it and every other detail you would require making an informed purchase of the product. [11,12], Currently, there is no evidence to suggest that creatine supplementation has damaging effects on hydration or the body's ability to regulate its temperature, with the majority of research reporting no change—or even an improvement in temperature regulation. Although there is a lack of evidence for many of the reported side effects of creatine, it’s important to talk to a doctor before taking any supplements. Side Effects: The Truth Behind the Fiction. 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.