Creatine side effects.Yes! you heard this right. We have tried to give you each and every each and every information about the different side effects of creatine in this article.
Creatine is one of the most effective supplements available for improving sports performance.
Although it has been proven that there are limitless benefits of creatine, then also many people fear using creatine supplements thinking it might harm them.
They have misunderstandings that they can gain excessive weight, cramps, kidney problems, or some issues with the liver.
Hope this article clears all your doubts regarding creatine supplements and their side effects if any.
Table of Contents
Most common side effects of creatine:
This varies from doctor to doctor. Different side effects of creatine listed by the doctors:
- Muscle cramps
- Liver Damage
- Compartment syndrome
- Kidney Damage
- Digestive Problems
- Kidney Stones
- Weight gain
Also, many people do have a misconception that creatine is an anabolic steroid, and also claim it to be unfit for women or teenagers. They also say that it is an inadequate supplement and should be used only by high-level professional athletes and bodybuilders.
Everybody being against this, the International Society of Sports Nutrition states that creatine is safest, as a result, labeling it to be one of the most fruitful sports supplements available.
One study involved a group of participants who took the creatine supplements for 21 months regularly. It didn’t show any side effects for using this upon analysis of 52 health markers.
Health enthusiasts generally take creatine in use to cure different types of health diseases and problems. They help in curing concussions, diabetes, muscle loss, and neuromuscular disorders.
What does Creatine do?
Creatine is present in our body in every part, even as high as 95% of our muscles constitute the creatine. Our body’s amino acids naturally produce creatine; many people consume meat and fish as these are the two primary sources of natural creatine.
The natural vegetarian diet isn’t able to complete the requirements of our muscles. 120 mmol/kg is the average amount of creatine present in our muscles, but taking creatine supplements can easily elevate this number to 150 mmol/kg.
The main reason why creatine enhances our sports performance is that it provides our muscles with extra energy while doing our heavy workouts.
The excess creatine that our body doesn’t need breaks down into creatinine, which our liver metabolizes in the further process. This is then excreted out of the body through urine.
Side-effects of Creatine:
Creatine helps in increasing the muscle mass by adding water into our muscle cells. This in turn increases the muscle size and water content stored in our body.
There has been much research on this dehydration topic, but not even a single claim that it causes any water loss or dehydration.
Studies on many college students show that the ones who were taking any kind of creatine got a much lower sign of dehydration, cramps, or injuries as compared to the ones who didn’t take any.
Even the blood tests didn’t show any negative effects upon the people who were taking creatine. Research upon a group of individuals who were going through hemodialysis found that they experienced a 60% reduction in any cramp incidents.
Based on all the research and evidence, we can surely say that the use of creatine supplements doesn’t cause any dehydration or cramps.
Research done upon creatine supplements clearly show that they are responsible for increasing body weight by increasing the body’s water-holding capacity.
After even just one week of creatine loading,i.e., 20 grams/day, you can see a great increase in your body weight by up to 3 kgs of add up, this is all the result of the body’s increased water-holding capacity as a result of creatine loading.
Many research concludes that even though you might have stopped taking creatine, you can still have great weight gain effects as compared to the non-creatine users.
Also, this increased weight is due to the growth in muscle size rather than anybody fat increase.
The additional muscle growth is often seen as a positive effect on strength and performance. The creatine induced muscle is very much beneficial to older adults, people suffering from certain diseases, and some obese population.
We all have heard this saying,” Excess of anything is bad”. This applies to supplements and creatine too. High doses of creatine can have possible issues with digestion processes.
In another study conducted, the regular dose of 5 grams didn’t do any worse, but once you increase that to 10 grams, it increases your chances of suffering from diarrhea by 37%. This is the reason why every professional trainer or athlete doesn’t recommend more than 3-5 grams per serving of creatine monohydrate.
Creatine doesn’t cause issues if taken in optimal amounts although, the additives, contaminants, or some added ingredients might cause issues. Therefore, always go for a high-quality trusted brand product.
4.Kidneys and Liver: Creatine Side Effect
Creatine increase is slightly in connection with an increase in the creatinine levels of your blood. Creatinine is primarily taken in use for diagnosing problems with organs like the liver or kidney.
To date, there is no case encountered that got issues with any of the organs due to the use of creatine supplements.
Another study on college athletes depicted the same results, that there were no harmful effects experienced as a result of creatine consumption. Plus point, there was no difference in the urine samples, showing that there is no difference even after creatine intake.
Another study that lasted for 4 years didn’t show any negative effects on the kidney or liver.
But, if you are already facing issues with your kidneys or liver, then creatine supplementation should only be working out with all the precautions and consultation from your doctors.
5. Certain Other drugs and Medication
It is always useful to consult a doctor or a professional dietician whenever you want to add any outside dietary supplement to your diet. Because you don’t know whether it would do any benefit to you or might play with your body’s processes.
As discussed above, don’t add any kind of creatine supplement if there are any issues with your kidneys and liver.
There are a certain number of medications that interact with creatine. These include:
Other anti-inflammatory drugs that interact with creatine supplements include ibuprofen and a number of others.
If you are using any medication affecting the blood sugar levels, you must take this seriously and discuss it with your doctor. Creatine improves blood sugar management greatly.
You must also go for a medical consultation if you are a pregnant woman, breastfeeding your kids, or facing some heart disease and cancer.
Different heavy side effects of creatine
A study showed that there was an increase in regular muscle pressure during long hours of rigorous training. This was found to be mainly as a result of heat and high intense dehydration, without any link to creatine.
This was possibly due to creatine leading to compartment syndrome, mostly present in arm and leg muscles.
Researchers also said that the compartment syndrome or the pressure developed was very low intensity and short-lived.
Again, there was a belief not supported by any evidence that creatine supplements higher the risk of attracting rhabdomyolysis. This is a condition in which your muscle gets and break down, which eventually leads the protein to get into your bloodstream.
This belief was probably due to the ability of creatine supplements to increase creatine kinase content. However, this increase was very different from the creatine kinase increase that happens due to rhabdomyolysis.
On the contrary, expert research upon the issue stated that creatine supplements can improve the health of people suffering from this condition. Many people also believe creatine to be one
As per the scientific reports, creatine is fully natural and legally made available in the market. Our body develops creatine naturally, and what our body makes for our users can’t kick back and harm your body.
Creatine is as useful for the women population and older adults as it is for the men population. Also, creatine is preferably for healing the muscle loss and neuromuscular disorders of children.
A study continued for three years that didn’t show any harmful or negative effects of using creatine supplements in children too.
Creatine has been in use for the general population for more than a century now; and its safety and effectiveness have been tested for not less than 500 studies.
Creatine also provides a great number of benefits in muscles and athletic performance, it also improves health signs.
Concludingly, creatine is the greatest, cheapest, very efficient, and safe supplement available out there in the market.