4 Potential Side Effects of Creatine You Should Know About

Creatine is one of the most popular supplements for improving exercise and physical performance. Possible side effects caused by creatine include weight gain, nausea, diarrhea, muscle cramps, and heat intolerance.

The most commonly reported side effect of creatine is weight gain. This weight gain happens because creatine delivers water to your muscles. Increased water (also known as water retention) can make you look like you’ve gained weight.

Creatine is “osmotically active,” meaning that when you have creatine in your muscle cells, it brings water with it. This can cause water retention and lead to weight gain. Creatine can also help increase your muscle mass, potentially leading to changes in your weight. However, you are probably using creatine for this muscle increase.

Any signs of weight gain should disappear after the first 1 to 2 weeks of taking creatine. Water retention is more likely if you take a “loading” dose of creatine. A loading dose is a higher dose of creatine, taken to maximize the amount of creatine stored in the body.

The usual loading dose is 20 to 25 grams per day for 5 to 7 days. The typical daily maintenance dose of creatine (3 to 5 grams per day) is less likely to cause fluid retention.

Nausea and diarrhea are two gastrointestinal (GI) side effects reported with creatine use. These are reported more frequently during the creatine loading phase.

Nausea is likely caused by the large amount of water and creatine ingested, while diarrhea is likely caused by creatine drawing water into your intestines.

Muscle cramps and muscle stiffness are also reported side effects of creatine. Many studies reporting this phenomenon were conducted among athletes, who also used various supplements and exceeded the recommended dose of creatine.

Researchers first thought the cramps were caused by dehydration. However, studies have not shown this to be true. Some studies have even shown that creatine helps relieve muscle cramps.

More research is needed on the topic to understand how creatine affects muscles.

When taking creatine, you may experience overheating, especially in hot environments. This feeling (also called heat intolerance) is thought to be caused by the supplement.

However, studies are conflicting on whether this is true. It is more likely that heat intolerance is caused by exercise or physical activity. More research is needed on this side effect.

Although creatine side effects are neither dangerous nor common, they can be bothersome. To reduce your risk of these side effects, consider doing these things:

• Stay hydrated: Keeping your body hydrated reduces the risk of side effects. Being hydrated also causes you to urinate (pee) more, which helps eliminate excess fluid in your body.
• Stretchable: Relieve muscle cramps and stiffness by stretching regularly before and after exercise. Stretching carefully while you feel a muscle cramp or stiffness can also help ease the feeling of discomfort.
• Eat less salt: Excessive salt consumption can increase your risk of water retention. If you notice that you are retaining more water than usual, consider reducing your salt intake.

Consult a healthcare professional if you have questions or concerns about creatine side effects.