Your szfety stores creatine as phosphocreatine primarily in your muscles, Peecautions it's used for energy. Creatine is thought to be safe for most people. Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. March

Creatine safety precautions -

A study found that athletes who consumed 10 grams of creatine in a one-time dose experienced diarrhea, stomach upset, and belching. Side effects were not reported when supplementing with a 2- to 5-gram dose [ 11 ]. Numbness, tingling, or pain may occur in the lower leg and foot [ 12 ].

Consuming creatine supplements daily , even over a long period, is safe. Studies show positive health benefits in athletes who take daily creatine supplements for long periods. It would be better to weigh the negatives and the benefits before you try it.

King recommends avoiding creatine for children under Children are still growing, and we do not know what effect creatine may have on their muscles and bones.

Managing the side effects associated with creatine is straightforward with the right approach. Here are practical steps to keep them under control:. Kick off your creatine intake with a small dose. This gives your body time to adjust, reducing the likelihood of adverse reactions.

Taking creatine with a carbohydrate source can boost its uptake by your muscles and lessen stomach discomfort. Consider a banana or a slice of whole-grain bread. Try taking creatine shortly before or after your workouts when your muscles are primed to absorb it.

Pay attention to how your body responds to creatine. If side effects occur, lower your dose or consult a healthcare provider. Implementing cycles, such as using creatine for 12 weeks followed by a four-week break, can help your body reset. Before starting creatine, especially if you have existing health issues, speak with a healthcare professional to personalize your supplementation plan.

By following these guidelines, you can enjoy the benefits of creatine while keeping potential side effects to a minimum. Health and fitness should always work in tandem, with your well-being as the priority. Creatine is generally safe for many, but there are certain signs that suggest you should seek advice from a healthcare provider:.

Unusual swelling or weight gain: Some water retention is normal, but rapid weight gain or swelling, especially in the legs or ankles, warrants professional attention. Changes in urination: Watch for changes in the color of your urine, frequency, or any discomfort, as these could indicate kidney issues.

Muscle cramps or stiffness: While minor cramps are common, persistent or severe muscle pain and stiffness could be a sign of an underlying problem.

Allergic reactions: Seek immediate medical attention if you notice symptoms of an allergic reaction, such as hives, swelling, or difficulty breathing.

If something feels off, or if you have pre-existing health conditions, discussing your creatine use with a healthcare provider can help ensure your regimen is safe and effective.

Remember, supplements should complement your health, not compromise it. Understanding the potential side effects of creatine is just as important as recognizing its benefits. While most people use it without issue, staying informed and vigilant about how your body reacts is crucial.

By following these precautions, you can safely incorporate creatine into your fitness routine. Always prioritize your health and well-being above all, ensuring that your path to enhanced performance is both responsible and sustainable. No, creatine is not a steroid; it is a naturally occurring compound that helps supply energy to muscles.

Oral creatine supplements lower plasma homocysteine concentrations in humans. Clin Lab Sci. McMorris T, Harris RC, Swain J, et al.

Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.

Psychopharmacology Berl. Metzl JD, Small E, Levine SR. Gershel JC. Creatine use among young athletes. Patra S, Ghosh A, Roy SS, et al.

A short review on creatine-creatine kinase system in relation to cancer and some experimental results on creatine as adjuvant in cancer therapy. Amino Acids. Persky AM, Rawson ES. Safety of creatine supplementation. Subcell Biochem. Sheth NP, Sennett B, Berns JS. Rhabdomyolysis and acute renal failure following arthroscopic knee surgery in a college football player taking creatine supplements.

Clin Nephrol. Simon DK, Wu C, Tilley BC, et al. Caffeine and progression of Parkinson disease: a deleterious interaction with creatine.

Clin Neuropharmacol. Sullivan PG, Geiger JD, Mattson MP, Scheff SW. Dietary supplement creatine protects against traumatic brain injury.

Ann Neurol. Tarnopolsky MA, Beal MF. Potential for creatine and other therapies targeting cellular energy dysfunction in neurological disorders [Review].

Tyler TF, Nicholas SJ, Hershman EB, Glace BW, Mullaney MJ, McHugh MP. The effect of creatine supplementation on strength recovery after anterior cruciate ligament ACL reconstruction: a randomized, placebo-controlled, double-blind trial.

Am J Sports Med. Willer B, Stucki G, Hoppeler H, Bruhlmann P, Krahenbuhl S. Effects of creatine supplementation on muscle weakness in patients with rheumatoid arthritis. Witte KK, Clark AL, Cleland JG. Chronic heart failure and micronutrients. J Am Coll Cardiol. Share Facebook Twitter Linkedin Email Home Health Library.

Creatine Phosphocreatine. Uses Athletic performance Most human studies have taken place in laboratories, not in people actually playing sports. Heart disease Preliminary studies suggest that creatine supplements may help lower levels of triglycerides fats in the blood in men and women with high concentrations of triglycerides.

Cancer Preliminary studies suggest that creatine may have anticancer properties. Chronic Obstructive Pulmonary Disease COPD One study found that people with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health status compared with those who took placebo.

Muscular dystrophy People who have muscular dystrophy may have less creatine in their muscle cells, which may contribute to muscle weakness.

Parkinson disease People with Parkinson disease PD have decreased muscular fitness, including decreased muscle mass, muscle strength, and increased fatigue.

Amyotrophic Lateral Sclerosis ALS or Lou Gehrig's disease Creatine appears to slow the progression of ALS and improves patients' quality of life. Dietary Sources About half of the creatine in our bodies is made from amino acids in the liver, kidney, and pancreas. Available Forms Supplements are commonly sold as powders.

How to Take It Pediatric Creatine supplements are not recommended for children or teens. Adult Sample doses are below. You should ask your doctor to help determine the right dose for you. Maintenance dose in exercise performance for adults ages 19 and older : Take 2 g daily. Precautions Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Side effects of creatine include: Weight gain Muscle cramps Muscle strains and pulls Stomach upset Diarrhea Dizziness High blood pressure Liver dysfunction Kidney damage Most studies have found no significant side effects at the doses used for up to 6 months.

People with kidney disease, high blood pressure, or liver disease should not take creatine. Possible Interactions If you are being treated with any of the following medications, you should not use creatine without talking to your doctor first.

Non steroidal anti-inflammatory drugs NSAIDs Taking creatine with these pain relievers may increase the risk of kidney damage. Caffeine Caffeine may make it hard for your body to use creatine, and taking creatine and caffeine may increase the risk of dehydration.

Diuretics water pills Taking creatine with diuretics may increase the risk of dehydration and kidney damage. Cimetidine Tagamet Taking creatine while taking Tagamet may increase the risk of kidney damage. Drugs that affect the kidneys Using creatine along with any medication that affects the kidneys may raise the risk of kidney damage.

Probenecid Taking creatine while taking probenecid, a drug used to treat gout, may increase the risk of kidney damage. Supporting Research Adhihetty PJ, Beal MF. close ×. A long-term study of college athletes found no side effects related to liver or kidney function.

Other studies measuring biological markers in the urine found no difference after creatine ingestion 16 , 17 , One of the longest studies to date — lasting for 4 years — similarly concluded that creatine has no negative side effects Another popular study often cited in the media reported kidney disease in a male weightlifter who supplemented with creatine But this single case study is insufficient evidence.

Numerous other factors, including additional supplements, were also involved That said, use caution when it comes to taking creatine supplements if you have a history of liver or kidney concerns.

A healthcare professional can help you decide whether taking creatine is right for you. For this reason, the recommended serving is set at 3—5 grams. The gram loading protocol is also split into 4 servings of 5 grams each over a day 2. Despite anecdotal reports, there is no evidence that creatine causes digestive concerns when taken at recommended doses It is possible that additives , ingredients, or contaminants generated during the industrial production of creatine can lead to issues Creatine does not increase digestive issues when the recommended dosages and loading guidelines are followed.

There is no evidence that creatine causes acne. Creatine may enhance your ability to exercise harder and longer, leading to increased sweat. While sweating can lead to acne, creatine itself does not. Some research has demonstrated that creatine may help your skin by improving skin wrinkles, aging, and damage when used topically 4.

There is no current research to suggest creatine directly causes acne. In fact, some studies show that it can help with wrinkles, aging, and skin damage. As with any diet or supplement regimen, it is best to discuss your creatine plans with a doctor or other healthcare professional before you start.

You may also wish to avoid creatine supplements if you take any medications that affect liver or kidney function. Creatine may interact with certain medications, so check with your doctor before starting supplementation. Creatine can help improve blood sugar management , so if you are using medication known to affect blood sugar, you should discuss creatine use with a doctor You should also consult a healthcare professional if you are pregnant or nursing or if you have a serious condition, such as heart disease or cancer.

Creatine may cause concerns if you take certain types of medications, including medications that affect blood sugar. Some people suggest that creatine can lead to compartment syndrome, a condition that occurs when excessive pressure builds inside an enclosed space — usually within arm or leg muscles.

Although one study found increased muscle pressure during 2 hours of heat training, this resulted mainly from heat and exercise-induced dehydration — not from creatine Some claim that creatine supplements increase your risk of rhabdomyolysis, a condition in which muscle breaks down and leaks proteins into your bloodstream.

However, this idea is not supported by any evidence. The myth originated because a marker in your blood called creatine kinase increases with creatine supplements This slight increase is quite different from the large amounts of creatine kinase associated with rhabdomyolysis. Interestingly, some experts even suggest creatine may protect against this condition Some people also confuse creatine with anabolic steroids, but this is yet another myth.

Creatine is a completely natural and legal substance found in your body and in foods — such as meat — with no link to steroids Finally, there is a misconception that creatine is suitable only for male athletes. Yet no research suggests that it is unsuitable in recommended doses for women or older adults Unlike most supplements, creatine has been given to children as a medical intervention for certain conditions, such as neuromuscular disorders or muscle loss.

Studies lasting as long as 3 years have found no negative effects of creatine in children 15 , There is no evidence that it causes adverse conditions like rhabdomyolysis or compartment syndrome.

Creatine has been used for more than a century, and hundreds of studies support its safety and effectiveness. It also provides many benefits for muscle and performance, may improve markers of health, and is being used in medical settings to help treat various diseases.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Studies have shown that creatine can boost your athletic performance, but many wonder whether it's possible to take too much.

Creatine is the top sports Skin rejuvenation for aging skin supplement available. Precahtions claim safty causes weight gain, cramping, wafety issues Organic weight loss solutions digestion, the liver, or the kidneys. Precautionss hundreds of studies support its safety and effectiveness. Despite this negative press, the International Society of Sports Nutrition regards creatine as extremely safe, concluding that it is one of the most beneficial sports supplements available 2. One study examined 69 health markers after participants took creatine supplements for 21 months. This supplement, which is most Ceatine taken Creatine safety precautions powder form often stirred into a protein shake, sarety, oatmeal, precauhions so onis precautiins staple in Creaine bodybuilding rpecautions certain other sports Creatine safety precautions thanks to Ginseng for libido ability to Creatije you pack on muscle and work out longer and harder. Skin rejuvenation for aging skin is an organic acid that Obesity and socioeconomic factors bodies Superfood supplement benefits make, and that we get by eating certain foods — seafood and red meat, in particular. Our bodies store creatine in our muscles so that we have quick access to it for fast, high-intensity movements, like sprinting or powerlifting, explains Autumn Batesa certified clinical nutritionist and sports nutritionist in private practice in Manhattan Beach, California. And as far as formulations, the International Society of Sports Nutrition has approved and recommends creatine monohydrate supplements as not only a safe form of the supplement, but also the most effective one available. RELATED: 8 Ways Strength Training Boosts Your Health and Fitness. In general, the muscle can hold about 2 to 3 g of creatine per kilogram of muscle mass.