Creatine side effects are rarely discussed because it is such a safe and effective supplement. Still, there are some creatine side effects that you will want to know about before taking it, since it could impact how you use the supplement. Even though creatine does have side effects, it is important to note it is one of the most well studied and safest supplements out there for both teens and adults.
The nature of many creatine side effects seems to correspond with high doses. Many people in bodybuilding have a “more is better” attitude when dealing with supplements. Creatine should be taken in a responsible way and not over dosed. Countless studies have proven creatine to be safe when used especially by training athletes (2,3,4,5). This recent study confirms these findings
“Does creatine supplementation hinder exercise heat tolerance or hydration status? Lopez RM,
OBJECTIVE: To critically assess original research addressing the effect of creatine supplementation on exercise heat tolerance and hydration status…CONCLUSIONS: No evidence supports the concept that creatine supplementation either hinders the body’s ability to dissipate heat or negatively affects the athlete’s body fluid balance. Controlled experimental trials of athletes exercising in the heat resulted in no adverse effects from creatine supplementation at recommended dosages.”
So it is apparent that creatine is safe when used even with high intensity exercise. Creatine side effects were minimal in this study and it was shown to be very safe. However in rare cases, creatine side effects may appear. There is a report of a young man who was using over 80g of creatine per day as a supplement for football. He experienced severe muscle weakness and had to be hospitalized. At this does, which is four time the maximum recommended dose of 20g for creatine monohydrate, you would expect there to be more serious problems. 80g is far more than anyone should ever even consider for a supplement. Even the maximum dose of 20g is quite a lot for the average person. I would never suggest someone supplement over 10g of creatine per day for any length of time and 2-8g is optimal in my opinion.
Other creatine side effects are starting to appear. In fact, one has been denied by creatine manufacturers, but does now appear to have some basis in fact. Creatine can make you angry and cranky. It’s not the creatine itself that is having this effect, but creatine does seem to alter the basic testosterone to dehydrotestosterone ratio (T:DHT). This can have some interesting side effects and seems to be a very good thing in adolescents wanting to be professional athletes. DHT may actually increase your height and penis length when you are young, making it very interesting to increase it as a younger person. Still, this T:DHT ratio change can make most people more aggressive and cranky due to the neurological effects of increased DHT. So, this creatine side effect, which was urban legend has been confirmed by scientific validation. (1)
The most common creatine side effect is stomach distress. Creatine supplements may make you need to run to the bathroom with diarrhea like effects. No one is exactly sure why this is a side effect of creatine, but it seems to be limited to the creatine monohydrate form and only at high doses. Creatine ethyl ester and creatine malate are two other forms that might not cause diarrhea but may cause acid stomach due to their high acid content, so people with GERD and heartburn may wish to avoid these forms.
Overall creatine side effects are minimal and only really occur when someone abuses creatine or takes it with other drugs not supervised by a doctor. The majority of the data confirms that creatine is very safe and effective when used responsibly. Creatine side effects are rare, but always speak with your doctor if you have any concerns or questions about your supplements, just make sure he is open minded and doesn’t prejudge supplements negatively.
1. Clin J Sport Med. 2009 Sep;19(5):399-404. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. van der Merwe J, Brooks NE, Myburgh KH. Department of Physiological Sciences, Stellenbosch University, Stellenbosch, South Africa.
2. Safety of creatine supplementation. Persky AM, Rawson ES. Biochem. 2007;46:275-89.
3. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Bender A, Samtleben W, Elstner M, Klopstock T. Nutr Res. 2008 Mar;28(3):172-8.
4. Introduction–creatine: cheap ergogenic supplement with great potential for health and disease. Wallimann T. Biochem. 2007;46:1-16. No abstract available.
5. The effect and safety of short-term creatine supplementation on performance of push-ups. Armentano MJ, Brenner AK, Hedman TL, Solomon ZT, Chavez J, Kemper GB, Salzberg D, Battafarano DF, Christie DS. Mil Med. 2007 Mar;172(3):312-7.
DISCLAIMER: The information on this website reflects the opinion of our staff and manufacturer’s and should not be interpreted as medical advise. The information is not unbiased or independent and is the opinion of the owners of creatineeffects.net. The descriptions and statements accompanying these products and vitamin supplements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.
