Side effects of creatine on the body

Harm and side effects of creatine[edit | edit code]

One of the most frequently raised questions is the side effects of creatine and what harm it can cause to an athlete’s health. Experience shows that the incidence of side effects with creatine is quite low (less than 4%), and there is practically no irreversible harm to health[1]. Several studies have confirmed that creatine is a safe dietary supplement [2], and in one experiment on mice, creatine was found to improve the quality and length of life [3], in addition, the safety of creatine can be confirmed by the fact that some studies used very large doses (25 g per day) for a long time, while the subjects did not experience any health problems.[4] However, side effects of creatine sometimes occur.

Some side effects are associated not only with creatine, but also with the components with which it is often combined, for example, simple sugars, vasoactive amino acids, etc. This article describes the side effects of creatine that are directly related to it and do not depend on third-party factors. Due to the fact that the mechanism of action and biological activity of creatine are not yet fully understood, many side effects do not have clear explanations.

Description and composition of the supplement

Creatine belongs to the carboxylic acids of the nitrogenous group. This substance is produced by internal organs and is natural for any person. However, such synthesis in the body is not enough, so creatine can be obtained from food and sports supplements. Athletes need this substance in large quantities, since it directly affects the training process.

When making creatine supplements, the most commonly used budget and working form is monohydrate (the effect from it comes quite quickly).

The most popular monohydrate options on iHerb:

Optimum Nutrition, Creatine Fine Powder, Unflavored, 1.32 lbs (600 g)

Price – ₽1,733.21

Buy from a partner

Muscletech, Essential Series, Platinum 100%, Creatine, Unflavored, 14.11 oz (400 g)

Price – ₽870.39

Buy from a partner

Universal Nutrition, Creatine, Unflavored, 1.1 lbs (500 g)

Price – ₽947.81

Buy from a partner

Creatine brand Myprotein is also popular in Russia.

Many athletes buy creatine from the famous Chinese site Aliexpress. The following brands are popular here:

• Stenzhorn;
• healthfamily;
• MET-Rx.

Despite the lack of a specialized section, the supplement can be found using the search. You can look for creatine in these stores on Ali:

• MBHAVE'S Secret Store;
• Healthy and beautiful Store;
• InHealth Store.

This compound is presented in crystalline form.
Acids and glucose can also be added to pure creatine for better absorption. Additional ingredients significantly increase the cost of the final product, so you should carefully study the composition before purchasing (for “extra” components). Be sure to check out:

Sports nutrition for gaining muscle mass at home Creatine: properties of the supplement and its importance in sports nutrition. Shelf life and storage of creatine. Is it possible to mix BCAA with creatine and what can this lead to?

Water retention[edit | edit code]

The strongest justification is for side effects that are associated with the osmotic activity of creatine; simply put, creatine consumption is associated with an increase in water retention in the body. This phenomenon occurs in almost everyone who consumes creatine, while water retention does not harm the body, and occurs as a compensatory reaction to balance the osmotic imbalance. Water retention itself is practically unnoticeable, and it can only be determined by scales; no edema or “swelling” of the face occurs in healthy people. Typically, the increase in the percentage of liquid is insignificant; on average, its volume is 0.5 - 2 liters, which cannot be determined externally or subjectively.

Do not try to limit fluid intake, and especially do not take diuretics to prevent fluid retention. By reducing the manifestations of this harmless phenomenon, you can harm the body due to dehydration.

As a rule, after stopping creatine, weight loss occurs (20 - 30% of the gain), this is associated with the removal of accumulated fluid.

Dehydration[edit | edit code]

Dehydration is directly related to the previous effect. The osmotic activity of creatine leads to the transfer of the liquid part of the blood into the muscles, thus, to some extent, the body is dehydrated, while metabolism, heat regulation, acid-base balance, etc. are disrupted. This dictates the need to consume a sufficient amount of fluid in a volume of up to 3 liters per day . Adequate rehydration allows you to normalize the electrolyte balance of the internal environment of the body, as well as prevent some other side effects of creatine.

This problem is especially relevant in bodybuilding, since many athletes, taking creatine, begin so-called drying with the help of diuretics and stimulants that remove fluid from the body, in which case significant harm can be caused to the body.

Side effects of creatine

The additive does not have irreversible harmful effects. Adverse reactions that are temporary occur in 4% of athletes. The drug has undergone many studies, including using high dosages. The experimental subjects showed no violations during the experiment.

In most cases, side effects do not occur due to creatine itself, but due to the auxiliary elements included in the supplements. But even the substance “in its pure” form can cause undesirable reactions - it all depends on the individual characteristics of the athlete’s body.

Fluid retention

This phenomenon cannot be called a side effect in the truest sense of the term. This is compensation that restores the alkaline balance. It occurs in almost every athlete who takes creatine. However, this is not visually noticeable.

You should not take diuretics or reduce your fluid intake to prevent water retention. This will lead to adverse consequences. Moreover, many trainers advise increasing the daily water intake.

Dehydration

Creatine saturates muscle tissue, but the body itself experiences dehydration. Problems arise with metabolic processes, acid-base balance, and thermoregulation. To avoid pathological phenomena, you need to consume at least 3 liters of liquid per day.

In bodybuilding, they sometimes use a dangerous cutting scheme: they take creatine with diuretics and stimulants. This technique causes significant harm.

Digestion

From the gastrointestinal tract, nausea and problems with stool may occur. The stomach often hurts. This occurs due to poor dissolution of creatine crystals that have not undergone the necessary purification. However, now the quality of the supplements produced is monitored especially carefully, and such side effects are extremely rare.

Muscle spasms

The belief that creatine causes spasms and cramps is wrong. Such symptoms do occur when taking a sports supplement, but they are due to other reasons. Involuntary muscle contraction occurs as a result of dehydration. This may also be a restorative reaction during rest: the phenomenon often occurs after intense physical activity.

Skin problems

When taking creatine, acne occasionally appears. Typically, the formation of acne is caused by an increase in testosterone production, and this, albeit indirectly, affects the intensive gain of muscle mass and can be considered a good indicator.

Many experts are convinced that the appearance of acne has nothing to do with taking creatine - it’s just a matter of intense training and changes in hormonal levels.

Impact on organs

Creatine does not have any adverse effects on healthy kidneys, but the substance can aggravate diseases of these organs, in particular, kidney failure (this has not been scientifically proven).

Creatine is a naturally synthesized substance. It is necessary to take it, since the amount that the body produces itself is most often not enough to gain muscle mass.

Digestive disorders[edit | edit code]

The second most common side effect of creatine is gastrointestinal distress, which is manifested by abdominal pain, nausea, flatulence and diarrhea. Digestive problems are especially common during the loading phase when large doses of creatine are used. Gastrointestinal distress occurs as a result of the presence of slowly dissolving creatine crystals in the stomach in a fairly large volume. Often, digestive problems are associated with poor purification of creatine, so preference should be given to quality supplements. To prevent this side effect, micronized, encapsulated and liquid forms of creatine have been created, although the latter are not recommended due to low efficiency.

New chemical forms of creatine (Ethyl ester, crealkaline, and others) have the same side effects on the intestines as monohydrate, contrary to advertising slogans. Quite often, manufacturers use a trick and advise using new forms in small doses. Of course, this reduces the frequency of side effects, but at the same time the effectiveness decreases. Studies have shown that the doses of the new forms to obtain the desired effect should be the same as the monohydrate.

There is evidence that creatine citrate and creatine malate cause fewer side effects on the gastrointestinal tract due to good solubility.

The effect of creatine on the liver and kidneys[edit | edit code]

There are many unsubstantiated rumors regarding the side effects of creatine, in particular regarding its side effects on the kidneys and liver. Sometimes implausible information is found even in fairly authoritative sources. We present information that is based on independent research.

Creatine and kidneys[edit | edit code]

Usual doses of creatine lead to a 90-fold increase in the concentration of its metabolites in urine. Long-term renal side effects have not yet been determined due to the short history of creatine use. Potential danger may be the formation of kidney stones and toxic effects on the renal tubules. [1] Creatine in mouse studies caused cyst growth in mice with polycystic kidney disease. [2] The formation of new cysts does not occur in healthy animals. It follows that people with kidney disease should avoid taking creatine, although its negative effect on the kidneys in humans has not yet been proven.

Short-term or long-term (up to 2 years) intake of creatine in the form of sports nutrition does not cause a statistical effect on blood or urine parameters that characterize kidney function. Creatine does not affect the kidneys and their function - this conclusion was obtained in an independent study. [3]

Creatine and liver[edit | edit code]

Creatine is not metabolized in the liver and is a natural component of the body's internal environment. Therefore, from a biochemical point of view, creatine cannot have a toxic effect on the liver.

This claim has been supported by studies that assessed liver function and health during long-term creatine consumption. No changes in the liver were found. [4]

Cramps and spasms[edit | edit code]

These side effects are often heard on forums and in the press. In practice, seizures occur very rarely. Some scientists generally deny the connection between cramps and spasms with creatine, since tests on athletes do not reveal a clear pattern.[5] Muscle cramps can occur as a result of electrolyte disturbances and dehydration while taking creatine; as a preventive measure, you should consume sufficient fluids. In addition, the role of an increase in strength indicators is assumed, in other words, cramps can occur due to an increase in muscle strength, so during training they are subject to greater load, and at the time of rest, as a recovery reaction, spasms occur.

How to take it correctly

The daily dose is 3-5 grams. We are talking about creatine monohydrate, the most effective supplement with the highest content of this substance. It may be in the form of powder, tablets or capsules. This compound is also often found in pre-workout supplements, so if you use one of those, you may not need to purchase anything extra.

It is recommended to take creatine on an empty stomach, for example, immediately after training. When entering the body during the digestion of other food, the substance can be destroyed without fulfilling its final purpose. Caffeine-containing products can also neutralize the effect of the drug. On the days between workouts, eating every two hours, it is appropriate to drink a serving before one of your meals. Creatine dissolves well in warm water, juice, milk, and it is appropriate to add it to protein shakes.

An interesting feature of creatine is that it is better absorbed at elevated insulin levels, so it is advisable to use it with fast carbohydrates. And this is mainly sweet, which all people who watch their figure fear like fire. Honey and molasses can be used as a healthier substitute; in addition, many creatine products already contain glucose.

Non-existent side effects and harm[edit | edit code]

Currently, you can find a lot of misinformation regarding the side effects of creatine. To resolve doubts, here is a list of non-existent side effects and harms of creatine:

• Creatine does not increase blood pressure[8][9][10]
• Creatine does not reduce potency and does not lead to infertility
• Creatine is not carcinogenic
• Creatine does not overload the heart[11]
• Creatine is not addictive

And finally, it should be noted that after completing the course, the gained muscle mass is retained by 70-80%. Some weight loss (20-30%) occurs due to the removal of excess fluid.

Links[edit | edit code]

1. Groeneveld, G. J., Beijer, C., Veldink, J. H., Kalmijn, S., Wokke, J. H. J., & van den Berg, L. H. (2004). Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. International Journal of Sports Medicine, 25
2. Mayhew DL, Mayhew JL, Ware JS (2002). "Effects of long-term creatine supplementation on liver and kidney functions in American college football players." Int J Sport Nutr Exerc Metab. 12(4):453–60
3. Bender A, Beckers J, Schneider I, et al. (September 2008). "Creatine improves health and survival of mice." Neurobiol. Aging 29(9):1404–11.
4. Mayhew, D. L., Mayhew, J. L., & Ware, J. S. (2002). Effects of long-term creatine supplementation on liver and kidney functions in American college football players. International Journal of Sport Nutrition and Exercise Metabolism, 12, 453-460
5. Kreider R, Rasmussen C, Ransom J, Almada AL. (1998). "Effects of creatine supplementation during training on the incidence of muscle cramping, injuries and GI distress." Journal of Strength Conditioning Research 12 (275).
6. Kreider, R. B., Melton, C., Rasmussen, C. J., Greenwood, M., Lancaster, S., Cantler, E. C., Milnor, P., & Almada, A. L. (2003). Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Molecular and Cellular Biochemistry, 244, 95-104
7. Kreider, R. B.; Melton, C., Rasmussen, C. J., Greenwood, M., Lancaster, S., Cantler, E. C., Milnor, P. & Almada, A. L. (2004-11-01). “Long-term creatine supplementation does not significantly affect clinical markers of health in athletes”
8. Armentano MJ, Brenner AK, The effect and safety of short-term creatine supplementation on the performance of push-ups. Mil Med. 2007 Mar;172(3):312-7.
9. Vannas-Sulonen, K., Sipila, I., Vannas, A., Simell, O., & Rapola, J. A five year follow-up of creatine supplementation
10. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. Elfego Galvan, Dillon K. Walker, Sunday Y. Simbo, Ryan Dalton, Kyle Levers, Abigail O'Connor, Chelsea Goodenough, Nicholas D. Barringer, Mike Greenwood, Christopher Rasmussen, Stephen B. Smith, Steven E. Riechman, James D Fluckey, Peter S. Murano, Conrad P. Earnest and Richard B. KreiderEmail. Journal of the International Society of Sports Nutrition201613:12 DOI: 10.1186/s12970-016-0124-0© Galvan et al. 2021 Scientific article web address: https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0124-0
11. Murphy AJ, Watsford ML, Effects of creatine supplementation on aerobic power and cardiovascular structure and function. J Sci Med Sport. 2005 Sep;8(3):305-13.