Title : Creatine is safe, and Are there side effects?
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Creatine is safe, and Are there side effects?
However, despite the benefits of research support, some people avoid because they fear that creatine is bad for health.
Some claim that makes weight gain , cramps, digestive, liver or kidney problems ( 2 ).
However, a review of the evidence suggests that these claims are not supported by research ( 1 ).
This article provides an evidence-based review of the safety and side effects of creatine.
The myths surrounding the side effects of creatine
Depending on whom you ask, the side effects of creatine suggested may include:
In addition, some people mistakenly claim that creatine is a anabolic steroids , which is unsuitable for women or teenagers, or should only be used by professional athletes or bodybuilders.
Despite all this, the International Society of Sports Nutrition referred to creatine as extremely safe and concludes that it is one of the most beneficial sports supplements available ( 1 ).
The principal investigators who have studied for several decades creatine also conclude that it is one of the safest supplements on the market ( 2 ).
One study investigated 52 health markers, taking blood samples before and after 21 months of creatine supplementation. They found no adverse effects ( 2 ).
Creatine has also been used to treat various diseases and health problems, including neuromuscular disorders , concussions, diabetes and loss of muscle mass ( 1 3 4 5 ).
Conclusion :. Although there are many claims of side effects and safety problems for creatine, none of them is supported by research
What about creatine in the body?
Creatine is found throughout the body, with 95% that is stored in muscles ( 6 ).
Obtained from flesh and fish and can also be produced in the body from amino acids ( 7 ).
However, what you get from the diet and is produced in your body is usually not enough to maximize muscle creatine storage.
The average stores are about 120 mmol / kg, but creatine supplements can elevate these stores for around 140-150 mmol / kg, as shown in the following chart ( 8 ).
During high-intensity exercise, the stored creatine helps muscles produce more energy. This is the main reason why creatine improves exercise performance ( 9 ).
Once you complete your booking muscle creatine, any excess is broken down into creatinine , which is metabolized by the liver and excreted in the urine ( 8 ) .
Conclusion: 95% of the creatine in your body is stored in muscles. There it provides more energy for high intensity exercise.
Does creatine cause dehydration and cramps?
The stored creatine alters water body content, driving additional water in muscle cells ( 10 ).
This may be behind the theory that creatine causes dehydration. However, this change in cell water content is lower, and no research supports claims about dehydration.
A 3-year study of college athletes found that the creatine group actually had less cases of dehydration, muscle cramps or muscle injuries. They also had fewer missed sessions due to illness or injury ( 11 ).
One study examined the use of creatine during exercise in the heat, which would normally accelerate cramps and dehydration. During a cycling session 35 minutes in the heat of 99 ° F (37 ° C), the researchers found no effects caused by creatine ( 12 ).
A more detailed through blood test also confirmed that there was no difference in levels of hydration or electrolyte, which play a key role in muscle cramps ( 12 ).
Probably the most conclusive research has been conducted in individuals undergoing hemodialysis , a medical treatment that can cause muscle cramps. The researchers found creatine actually reduces cramps incidents by 60% ( 13 ).
Based on current evidence, creatine does no causes dehydration and cramps. In any case, may actually have a protective effect.
Conclusion :. using creatine does not increase the risk of cramps and dehydration, and can actually reduce the risk of these diseases
Creatine and weight gain
research has been well documented that creatine supplements cause a rapid increase in body weight.
After 1 week of high dose creatine loading (20 grams / day), weight increases by about 2-6 pounds (03.01 kg) due to increased water muscles ( 1 14 ).
In the long term, studies have shown that body weight may continue to increase greater extent than in non-users of creatine. However, weight gain is due to an increase in muscle growth and did not increase body fat ( 15 ).
For most athletes, the extra muscle is a positive adaptation that can improve athletic performance. It is also one of the main reasons why taking creatine, so it should not be considered as a "side effect" ( 1 14 ).
Increased muscle may also have benefits for people such as the elderly, people with obesity and people with certain diseases ( 16 17 , 18 , 19 , 20 ).
Conclusion :. Weight gain Creatine is due to increased water content in muscle and muscle growth long term, not fat storage
Effects of creatine on the kidneys and liver
creatine significantly increases creatinine levels in the blood. Creatinine is commonly measured to diagnose problems with the kidneys or liver.
However, the fact that creatine increases levels of creatinine means not that it is harming the liver or kidneys ( 21 ).
To date, no studies of creatine use in healthy people has provided evidence of damage to these organs ( 1 22 23 , 24 , 25 , 26 ).
A long-term study of college athletes found no side effects related to the liver or kidney function. Other studies measuring biomarkers in urine also found no difference after creatine supplementation ( 27 ).
One of the longest studies to date, with a duration of four years, concluded similarly that has no negative side effects resulting from creatine supplementation ( 24 ).
Another study often cited in popular media reported renal disease in a weight lifter male who supplemented with creatine ( 28 ).
However, given the thousands of users and many studies showing no problem, this single case study insufficient evidence. There were also many other factors involved, including additional supplements ( 26 28 ).
Having said all this, creatine supplements should be approached with caution if you have liver problems or current or previous kidney.
Conclusion :. Current research suggests that creatine does not cause liver or kidney problems in healthy people
Does creatine cause digestive problems?
As with many supplements or medications, higher than recommended doses can cause digestive problems.
In one study, the recommended dose of 5 grams did not cause digestive problems, while a dose of 10 grams increases the risk of diarrhea by 37% ( 29 ).
Therefore, the recommended dose is set at 3-5 grams. The loading protocol 20g is also divided into 4 portions of 5 grams each along one day ( 1 ).
Leading researcher creatine R. B. Kreider reviewed data from several studies beyond creatine and concluded that there was increase in digestive problems ( 30 ).
However, it is possible that additives, ingredients or contaminants generated during industrial production of creatine can lead to problems ( 21 31 ).
Accordingly, it is recommended to buy a reliable and high quality product.
Conclusion :. Creatine does not increase digestive problems when recommended dosages are followed and loading guidelines
Creatine and Drug Interactions
as with any diet or supplement regimen, it is always a good idea to discuss your plans with a doctor or other medical professional before beginning.
may also want to avoid creatine supplements if you are taking medicines that affect kidney or liver function.
Such drugs may be cyclosporine, aminoglycosides, gentamicin, tobramycin, anti-inflammatory drugs such as ibuprofen and many others ( 7 ).
Creatine can help improve the management of blood sugar, so if you are using drugs are known to affect blood sugar, you should discuss the use of creatine with a doctor ( 5 ).
should also discuss the use of creatine with a doctor if pregnant , breastfeeding or have a serious illness like cancer or heart disease.
Conclusion :. Creatine can cause problems if certain types of drugs are taken, including medicines that affect levels of blood sugar
Other side effects of creatine suggested
Due to the increased water content in the muscle, some people suggest creatine can lead to compartmental syndrome -. A condition that occurs when the pressure excess accumulates in an enclosed space, usually in the muscles of the arms and legs
Although one study found an increased muscle pressure 2 hours of training during heat, which resulted mainly from heat and dehydration induced by exercise ( 32 ).
The researchers also concluded that the pressure was short-lived and insignificant.
The rhabdomyolysis, a condition in which muscle ruptures and leaks harmful proteins , it is also said to increase with creatine. This myth originated due to a marker in the blood called creatine kinase increases with creatine supplements ( 32 ).
However, this slight increase is very different from the large amounts of creatine kinase associated with rhabdomyolysis. Interestingly, some experts even suggest creatine may protect against this disease ( 32 33 ).
Some people also confuse creatine anabolic steroids, but this is another myth. Creatine is a completely natural and legal substance found in the body and in foods such as meat, without any link to steroids ( 7 ).
Finally, there is a misconception that creatine is suitable only for athletes and dangerous for the elderly, women or children. The truth is that there is research that suggests that it is not appropriate at recommended for women or the elderly ( 1 ) dose.
Unlike most supplements, creatine has been actually used in children as a medical intervention for conditions such as neuromuscular disorders and muscle wasting.
Studies last 3 years have found no negative effects of creatine on children ( 1 4 34 ).
Conclusion :. there is no evidence for any of the myths surrounding creatine, and research has confirmed consistentely its excellent safety profile
Creatine has an exceptional safety profile
creatine has been around for over a century and more than 500 studies support its safety and efficacy.
also provides many benefits for muscle and performance, can improve health markers and is being used at medical centers to treat a variety of diseases ( 1 4 5 ).
At the end of the day, creatine is one of the cheapest, most effective and safest supplements available. Period.
This article provides much more detailed information about creatine :? Creatine 101 - What is and what is
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