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SIDE EFFECTS OF CREATINE: WHAT YOU SHOULD KNOW!
First and foremost, creatine has numerous health benefits. It is an endogenous substance that, among other things, provides energy to our muscles. We produce some creatine on our own, primarily through a protein-rich diet high in fish and meat.
Creatine is a popular dietary supplement used to support muscle growth during exercise and to compensate for deficiencies in vegan diets.
Creatine is well tolerated as a dietary supplement. However, as with almost all supplements, creatine can cause side effects. It is, therefore, critical to always follow the recommended creatine dosage, and there are other precautions to take to avoid side effects. More on this later in the blog.
Creatine may cause the following side effects (especially if taken in excess):
- bad breath
- gastrointestinal problems (bloating, diarrhoea, nausea, vomiting)
- water retention
- muscle cramps
- dehydration
Bad breath
After taking creatine, some users report having bad breath. It is usually limited to the initial phase when the body's creatine stores are "charged." Bad breath can also be caused by digestive issues. If this symptom persists, a medical consultation is recommended.
Gastrointestinal issues
When taking creatine, symptoms such as nausea, bloating, diarrhoea, and vomiting have been reported. These creatine side effects are more common when used in a cycle (high doses at the beginning of therapy). It appears to happen more frequently when the creatine powder does not completely dissolve in the drink.
Choose Creatine HCL because it is more soluble in water and has better absorption in the body.
Water retention
A common creatine side effect (especially when used in bodybuilding, weight training, fitness, and other sports) is muscle water retention, which can impair muscle definition.
Creatine is thus unsuitable for supporting muscle strength in some sports (such as running and swimming).
This side effect, however, is rare if the dosage is low and the duration of use is short.
Muscle cramps
Muscle cramps as a creatine side effect are usually explained by an electrolyte imbalance.
It is more common in competitive sports but could also be due to increased training intensity.
A well-balanced diet is therefore essential when taking supplements like creatine. Magnesium is also necessary in the fitness industry to prevent cramps.
In strength sports, creatine gluconate is a better Choice than a pure Creatine powder since it provides better solubility, absorption, and bioavailability.
Dehydration
Dehydration has been reported as a side effect of creatine by athletes in particular. Headaches and dry skin are also mentioned as symptoms of a lack of fluid in the body. There is, however, no scientific evidence that creatine promotes this. Instead, one can assume that excessive sweating or high temperatures are decisive. Nonetheless, it is critical to drink plenty of water, especially during sports and in old age.
How can creatine side effects be avoided?
The most important recommendation for avoiding or reducing creatine side effects and other health problems is to stick to creatine dosage recommendations.
If you want to buy Creatine, you should read the manufacturer's instructions for use ahead of time and carefully follow them; this also applies to the purchase of nootropics. Furthermore, high-quality creatine powder suppliers should be chosen, as the cheapest offer on the Internet is not always the best. However, if side effects occur or persist, always seek medical attention.
We also have the following hints and tips to help you avoid creatine side effects:
- Avoid taking too much creatine.
Creatine in small doses is thought to be well tolerated in the short term. No cure is required as a general supplement. The risk of creatine side effects increases as the dosage is increased.
It should be taken under sports medicine or medical supervision in competitive sports. Trainers must research the proper creatine dosage ahead of time.
- Buy creatine with additives for sports.
Buy Creatine gluconate, a popular alternative, especially in weight training. The gluconic acid used in this formulation is more water soluble than regular creatine monohydrate. As a result, it is more easily absorbed, and typical creatine side effects such as gastrointestinal issues are uncommon.
- Make use of natural creatine sources.
Our bodies produce a certain amount of creatine on their own. However, consuming 3 to 5 g of creatine daily is not always possible, especially on a vegan diet. However, one can ensure that one consumes creatine-containing foods. Herring, pork, beef, and salmon are examples. However, for vegans and vegetarians, small amounts of creatine (microdoses) are recommended to meet needs.
- Drink plenty of fluids and maintain a healthy lifestyle
The dietary supplement creatine does not replace a healthy diet; rather, it supplements in cases of deficiency or high demand (e.g. in weight training or in old age). Water, vegetables, fruit, and a low-fat, low-sugar diet are all essential.
More important information about taking creatine can be found on our blog: Creatine dosage.
Who should not use creatine as a nootropic?
Athletes, the elderly, and those following a vegetarian or vegan diet benefit the most from creatine.
Learn more about the benefits and effects of the supplement here: Benefits of Creatine supplement.
Nonetheless, taking creatine as a supplement is not always advised. If you have a history of illness (e.g., kidney or liver damage), you should consult your doctor ahead of time. In the case of diabetes, it is also suggested that the requirement be met as completely as possible through diet rather than creatine supplements.
Some manufacturers, by the way, add various additives to pure creatine or use animal gelatine in capsules. Anyone who consumes vegan or vegetarian food should therefore read the ingredients carefully.
Vegetarians should buy creatine powder from RawPowders. There are numerous other dietary supplements available that are also suitable for vegan dietary supplements.
Sources:
https://www.supplementbibel.de/nebenwirkungen-creatin-test/
https://www.gesundheit.de/fitness/sport-bewegung/sport-und-ernaehrung/kreatin-zum-muskelaufbau
https://fitness-supplements-vergleich.com/nahrungsergaenzungsmittel/creatin-nebenwirkungen/
https://www.sportnahrung-engel.de/lexikon/creatin-hcl
