7 possible side effects of creatine

While creatine is a safe and well-researched supplement, it does come with potential side effects. When consuming more than the recommended 3 to 5 grams per day, such as during a loading phase, you may experience stomach upset, water retention, and slight weight gain. With prolonged use at high levels, you may also experience muscle cramps, electrolyte imbalance, kidney problems, and elevated liver enzymes.

Taking higher doses of creatine may cause gastrointestinal upset. Researchers found that eating about 10 grams per day may result in gastrointestinal (GI) symptoms such as stomach upset, diarrhea, bloating, and nausea.

This side effect is unlikely to occur with standard doses. If you take higher doses of creatine and have digestive issues, try reducing the amount you take.

Taking higher doses of creatine during a loading phase, or about 20 grams per day for five to seven days, may cause water retention. This water weight is usually temporary and will go away after you begin a maintenance phase of 3 to 5 grams per day.

If you want to avoid water retention, stick to the recommended dose of 3 to 5 grams per day and skip the loading phase. You will still get positive results, but not as quickly.

It is not uncommon to gain a little weight when taking creatine. Some of this weight gain is temporary and related to water retention. You may gain 2 to 6 pounds during the loading phase. This weight gain is usually temporary and will go away once you switch to the maintenance dose.

You may also gain a small amount of weight due to increased muscle mass. Gaining muscle weight improves body composition and helps with fat loss, and should not be a cause for concern.

Because creatine is filtered through your kidneys, there is a risk of kidney problems, especially if you have existing kidney disease. If you have pre-existing kidney disease, do not take creatine supplements without speaking with your health care provider.

If your kidney function is normal, you will likely be able to use creatine without any problems. An increase in creatinine levels is usually only temporary, but it may be helpful to talk with your health care provider.

Some research has found that taking creatine supplements can reduce the risk of muscle injuries. However, other studies have found that creatine supplements may lead to increased muscle spasm or muscle fatigue.

The key to reducing these risks is to stay hydrated, pay attention to your body, and make adjustments. Some muscle cramps may be caused by too much or too little water.

Creatine causes water retention and pulls water away from the rest of the body. If you do not stay well hydrated while taking creatine supplements, it may cause an electrolyte imbalance. Watch your water intake, especially if you live in a hot climate or do frequent high-intensity exercise.

Although rare, there have been some reports of elevated liver enzymes as a result of creatine intake. If you are taking another medication or supplement that is metabolized by the liver, or if you have a liver condition, talk to your healthcare provider before taking creatine supplements.