Creatine is a popular supplement among athletes and bodybuilders, but like any supplement, it's important to understand its potential side effects before taking it. This guide will give you a rundown of what you need to know about creatine safety, including possible side effects, safe usage and how to minimise the risk. So, this guide has got you covered whether you're thinking about starting creatine or already taking it.
What are Creatine Sife Effects?
Creatine is a dietary supplement commonly used by athletes and bodybuilders to increase muscle mass and strength. It is considered safe for most people when taken in recommended doses and has been extensively studied for its effects on muscle and exercise performance. Creatine has no serious side effects reported. It is important to note that individual tolerance and sensitivity can vary, and people with pre-existing medical conditions should consult with a healthcare professional before taking creatine. Overall, creatine is a safe and effective supplement for most people when used as directed.
Is Creatine a Steroid?
Some people incorrectly believe that creatine is an anabolic steroid, that it is inappropriate for women or teenagers, and that it should only be used by professional athletes or bodybuilders.
Despite this negative press, the International Society of Sports Nutrition considers creatine to be extremely safe and one of the most beneficial sports supplements available.
After taking creatine supplements for 21 months, one study looked at 69 health markers. It discovered no negative effects.
Creatine has also been used to treat a variety of diseases and health issues such as neuromuscular disorders, concussions, diabetes, and muscle loss.
Is Creatine Safe to Take Every Day?
Daily consumption of creatine supplements has been shown in studies to be safe, even over long periods of time.
Research shows no evidence that people who consume high doses of creatine (30 grams/day) for up to 5 years have any significant negative side effects.
In fact, long-term creatine supplementation has been shown in a study to have positive health benefits in athletes.
Does It Cause Dehydration or Muscle Cramps?
Creatine changes your body's stored water content, causing more water to enter your muscle cells.
This fact could explain why creatine causes dehydration. However, this change in cellular water content is minor, and no research supports the claims of dehydration.
A three-year study of college athletes discovered that those who took creatine had fewer cases of dehydration, muscle cramps, and muscle injuries than those who did not. In addition, they missed fewer sessions due to illness or injury.
One study looked at the use of creatine during exercise in hot weather, which can hasten cramping and dehydration. Creatine had no negative effects on cyclists during a 35-minute cycling session at 99°F (37°C) when compared to a placebo.
Further testing revealed no differences in hydration or electrolyte levels, both of which are important in muscle cramps.
The most conclusive research has been done on people who are undergoing hemodialysis, a medical treatment that can cause muscle cramps. According to the researchers, the creatine group experienced a 60% reduction in cramping.
According to current research, creatine does not cause dehydration or cramping. It may protect against these conditions.
Does Creatine Cause Weight Gain?
Creatine supplements cause a rapid increase in body weight, according to research.
A week of high-dose loading creatine supplementation (20 grams/day) increased participants' body weight by around 2-6 pounds (1-3 kg) in one study.
Long-term studies show that creatine users' body weight may increase significantly more than those of non-creatine users. This weight gain is due to increased muscle growth rather than increased body fat.
Muscle mass may also benefit older adults, obese people, and people suffering from certain diseases.
Does It Cause Digestive Concerns?
Excessive doses, as with many supplements or medications, may cause digestive issues.
A 5-gram dose (taken twice daily) caused diarrhoea in 29% of participants in a 2008 study, which was not significantly different from the placebo. A 10-gram dose (taken once daily) increased the risk of diarrhoea by 56%.
As a result, the recommended serving size is 3-5 grammes. The 20-gram loading protocol is also divided into four 5-gram servings per day.
Despite anecdotal reports, no evidence taking creatine at recommended doses causes digestive issues.
Additives, ingredients, or contaminants produced during the industrial manufacture of creatine may cause problems.
It is advised that you purchase a reputable, high-quality product.
Does Creatine Give You Acne?
Creatine does not appear to cause acne. Creatine may improve your ability to exercise harder and for longer periods of time, resulting in increased sweating. While sweating can cause acne, creatine does not.
In some studies, creatine has been shown to improve skin wrinkles, ageing, and damage when used topically.
Over to You
Caffeine has been used for over a century, and hundreds of studies have been conducted to support its safety and efficacy.
It also has many benefits for muscle and performance, may improve health markers, and is used in medical settings to treat a variety of diseases.
Creatine is one of the most effective and secure supplements on the market.
