7 possible side effects of creatine

Although creatine is considered a safe and well-researched supplement, it does come with potential side effects. When you take more than the recommended 3 to 5 grams per day, such as during the 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 imbalances, kidney problems, and elevated liver enzymes.

Taking higher doses of creatine can cause digestive upset. Researchers have found that taking about 10 grams per day can trigger gastrointestinal symptoms such as stomach upset, diarrhea, bloating and nausea.

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

Taking higher doses of creatine during a loading phase, around 20 grams per day for five to seven days, can lead to fluid retention. Typically, this water weight is temporary and will disappear after the maintenance phase of 3 to 5 grams per day begins.

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

It is not uncommon to gain a little weight when taking creatine. Some of this weight gain is temporary and linked to water retention. Your weight can increase by two to six pounds during a loading phase. This weight gain is usually temporary and will disappear once you switch to a maintenance dose.

You may also gain some weight due to increased muscle mass. This muscular weight gain improves your body composition and contributes to fat loss and should not be a cause for concern.

Since creatine is filtered by your kidneys, there is a risk of kidney problems, especially if you already have kidney disease. If you have pre-existing kidney disease, do not supplement creatine without speaking with a healthcare professional.

If your kidney function is normal, you can probably use creatine without any problems. The increase in creatinine levels is usually only temporary, but it may still be helpful to discuss it with a healthcare professional.

Some research has shown that supplementing with creatine can reduce the risk of muscle injuries. However, other studies have shown that creatine supplementation may lead to increased cramping or muscle tension.

The key to reducing these risks is to stay hydrated, pay attention to your body, and make adjustments. Some muscle cramps can be caused by overuse or lack of water.

Creatine causes water retention and draws water away from the rest of your body. If you don’t stay well hydrated while taking a creatine supplement, it can cause an electrolyte imbalance. Watch your water intake, especially if you live in a hot climate or frequently do high-intensity exercise.

Although rare, there have been reports of elevated liver enzymes after taking creatine. If you are taking another medication or supplement that is metabolized by your liver, or if you have existing liver disease, talk to a healthcare professional before taking a creatine supplement.