Creatine side effects -
DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Ashley Mateo. Medically Reviewed. Roxana Ehsani, RD, LDN. How Much I Need Supplements Jump to More Topics. What are the benefits of taking creatine supplements? What are the side effects of creatine? How much creatine do you need?
Can creatine cause hair loss? Does creatine make you gain weight? Editorial Sources and Fact-Checking. Resources Creatine. August 24, Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.
Journal of the International Society of Sports Nutrition. June 13, FDA Dietary Supplements. Food and Drug Administration. June 2, February 9, Deleted, October 7, Balsom PD, Söderlund K, Ekblom B.
Creatine in Humans With Special Reference to Creatine Supplementation. Sports Medicine. October Shao A, Hathcock JN. Risk Assessment for Creatine Monohydrate. Regulatory Toxicology and Pharmacology. August Williams MH, Branch JD.
Creatine Supplementation and Exercise Performance: An Update. Journal of the American College of Nutrition. June Casey A, Greenhaff PL. Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance?
The American Journal of Clinical Nutrition. Volek JS, Duncan ND, Mazzetti SA, et al. Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training. Still, some researchers feel that creatine supplementation may be especially helpful to those athletes who avoid eating meat.
In addition to improving athletic performance, creatine may also help increase the size of your muscles. One study tested creatine's potential role in muscle building on 30 athletes, half of whom received a placebo instead of creatine. Study participants took 20 g of either creatine or the placebo for six days, followed by a 2 g maintenance dose until the end of the four-week study.
The study showed that creatine supplementation improved muscle strength and reduced muscle damage when combined with physical training.
A review of 16 studies found that creatine supplementation led to muscle growth, but only in certain populations. According to the review, healthy young adults in training are more likely to experience muscle gains from using creatine supplements than people who are not training.
Varying creatine doses were found to lead to muscle growth. Overall, creatine seems to be more beneficial for people who are healthy and in training rather than those who are not in training.
Creatine is not expected to increase muscle mass without simultaneous training. Creatine may be good for your brain, according to some research.
Although research is still emerging, preliminary studies show that creatine supplementation may be useful for both memory and brain injuries, including concussions and traumatic brain injuries TBIs. Using creatine supplements is thought to increase the amount of creatine in your brain.
This may help the brain have the constant supply of energy it needs to function properly. Creatine supplementation has been linked to improvements in memory in a number of studies, especially in older adults. A meta-analysis found that, compared with a placebo, creatine improved various measures of memory , with the most significant improvements found in older adults aged 66 to However, many of the studies included in the analysis were of moderate to poor quality, which means more research is warranted.
While many studies have focused on using creatine to increase muscle mass in young athletes, others have focused on using the supplement for sarcopenia. Sarcopenia is muscle loss that typically affects older adults, and creatine may be able to help. Along with resistance training, creatine has been shown to improve sarcopenia symptoms.
According to one meta-analysis, creatine supplementation plus resistance training increases lean muscle mass in older adults more than a placebo.
This may be helpful for not only sarcopenia but also osteoporosis and general age-related frailty. Another review found that creatine may benefit those with sarcopenia, regardless of resistance training.
According to this review, creatine supplementation increases muscle mass and strength in older adults with sarcopenia. There is some thought that creatine may also help prevent falls, which can be a side effect of sarcopenia. Some research has linked a deficiency in creatine to symptoms of depression.
Using data from the National Health and Nutrition Examination Survey NHANES , researchers were able to examine a possible relationship between creatine status and depression. The data showed that people with lower reported intakes of creatine were more likely to suffer from depression. This relationship was seen more often in women than men.
A review of creatine found that the supplement may have antidepressant effects and even be a useful complementary treatment option for depression, especially major depressive disorder MDD.
This conclusion was drawn from small clinical trials included in the review. However, research results in this area have been conflicting. There is still much to learn about the potential link between creatine and depression. Therefore, more research is needed.
Dietary supplements are not regulated like prescription medications in the United States. Therefore, some may be safer than others. When choosing a supplement , consider factors such as third-party testing, potential drug interactions, and other safety concerns.
Talk to a healthcare provider or a registered dietitian nutritionist RD or RDN about supplement quality and safety. Creatine use may lead to side effects. However, side effects are rare. Creatine is thought to be safe for most people.
Side effects may be more likely if you use high doses of creatine or don't use it properly. Possible side effects include:. According to one review, weight gain is the most commonly reported side effect of creatine. It's worth noting, though, that weight gain does not always occur when using creatine.
There is some concern that creatine supplementation leads to kidney damage. However, these claims are currently unsupported by scientific evidence. More research may be necessary to determine if kidney damage is possible when using creatine.
Although generally considered safe, creatine may not be right for everyone. For example, people who are pregnant or breastfeeding should avoid using creatine. This is because there isn't enough scientific evidence to know if creatine is safe in these populations.
There is concern that creatine may make symptoms of certain diseases and disorders worse. It's recommended that people with the following conditions avoid using creatine:. Research is still emerging regarding the safety of creatine supplementation in children.
Creatine may be safe for children especially teens. However, it's best to give children creatine under the supervision and direction of a healthcare provider.
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs. There are no set recommendations for how to use creatine. In sports nutrition, creatine is often taken in two phases.
In the initial loading phase, 20 to 25 g of creatine is taken daily almost every four hours for five to seven days. Then, maintenance doses of about 3 to 5 g of creatine are taken daily.
No serious adverse events have been reported when following these dosage guidelines for several weeks to months. But it's worth mentioning that little is known about the effects of using creatine for more than five years.
For sarcopenia, positive results have been seen from using both high more than 5 g per day and low less than 5 g per day maintenance doses of creatine. For memory, high doses of creatine may not be necessary. Doses of less than 5 g per day are thought to be sufficient to cross the blood-brain barrier.
Before starting creatine, talk with a healthcare provider to help you determine the proper dosage for you. Creatine isn't known to be toxic. But taking too much creatine may increase the risk of side effects or other adverse events.
Recall that creatine may cause side effects like upset stomach, dehydration, and muscle cramps. You may be more likely to experience these and other side effects if you take too much creatine at one time or use it for too long.
More research is needed to determine the safety of using creatine long-term. There are anecdotal reports of excessive creatine use leading to kidney damage. However, these claims are not supported by scientific evidence at this time. Always play it safe and only use creatine as directed.
Never exceed dosage recommendations and worth with a healthcare provider to help you determine how long you should take creatine. Some supplements may interact with certain medications, foods, or other supplements.
Currently, there are few documented interactions for creatine. Creatine supplements may interact with caffeine supplements. Because caffeine supplements are also sometimes used to enhance athletic performance, it may be best to take just one at a time.
Using these supplements together may cause each to be less effective. Other possible interactions may exist for creatine. More research is needed to determine if creatine interacts with other supplements, foods, or medications.
Always carefully read the ingredients list and nutrition facts panel of a new supplement to learn which ingredients and how much of each ingredient is included. Please review supplement labels with a healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
Effect of creatine and weight training on muscle creatine and performance in vegetarians. Medicine and science in sports and exercise. Chilibeck PD, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis.
Open Access Journal of Sports Medicine. Candow DG, et al. Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine. McMorris T, et al. Creatine supplementation and cognitive performance in elderly individuals.
Aging, Neuropsychology, and Cognition. Dolan E. Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science.
Trexler ET, et al. Creatine and caffeine: Considerations for concurrent supplementation. International Journal of Sport Nutrition and Exercise Metabolism.
Simon DK, et al. Caffeine and progression of Parkinson's disease: A deleterious interaction with creatine. Clinical Neuropharmacology. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.
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The consumption Ceratine Creatine side effects creatine monohydrate has become increasingly common among professional Creatine side effects amateur athletes. Effectts Creatine side effects publications on the ergogenic Creatien of this naturally occurring substance, there is little information on Creatune possible adverse effects of this supplement. The objectives of this review are efrects Creatine side effects Long-term weight management plan scientific Paleo diet desserts and contrast them with reports in the news media, which have repeatedly emphasised the health risks of creatine supplementation and do not hesitate to draw broad conclusions from individual case reports. Usually, consumers do not report any adverse effects, but body mass increases. There are few reports that creatine supplementation has protective effects in heart, muscle and neurological diseases. Gastrointestinal disturbances and muscle cramps have been reported occasionally in healthy individuals, but the effects are anecdotal. Liver and kidney dysfunction have also been suggested on the basis of small changes in markers of organ function and of occasional case reports, but well controlled studies on the adverse effects of exogenous creatine supplementation are almost nonexistent. Creatine side effects supplements are popular for enhancing muscle Creatine side effects and Fueling young athletes with allergies and intolerances workout performance. This article Creatine side effects seven side effects Crwatine from mild discomfort to Creatlne serious health considerations. Knowing creatine can Creatin you in Creafine an informed decision regarding its usage. The use of creatine supplements is popular among bodybuilders and competitive athletes. High-intensity, short-duration sports such as high jumping and weight lifting may benefit from creatine because it increases lean muscle mass. However, it is important to note that not every human study shows creatine improves athletic performance, and not every person responds to creatine supplements similarly. For instance, people with naturally high creatine levels in their muscles do not get the same energy boost from extra creatine.
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