For bodybuilders and athletes, one of the most well-known supplements is creatine. While doctors and researchers promote its use, many in the general public fret about age-old myths that seem impossible to overcome. The creatine side effects are scary to anyone just starting with supplementation, but there are few who know all of the facts. By analyzing all of the data, we can help you better understand the myriad creatine side effects and make suggestions based on your needs.
The verdict, for those who may not have time to read the entire analysis, is positive. Creatine is a natural molecule found in vertebrates that humans create ourselves if we cannot consume; as such, supplementing with creatine is not considered dangerous at all.
Research on Creatine Types
The first lesson to consider when scouring the research for creatine side effects is what type works best. All of the literature points towards creatine monohydrate as the best form of creatine and the safest. Modern supplement companies have taken new types of creatine, such as pyruvate, nitrate etc., and started selling it as the better product.
There is absolutely no scientific literature that definitively proves any other creatine type is better than monohydrate. In fact, due to the lack of evidence on these types, there is also little research on the potential side effects. While they are all structurally similar to creatine monohydrate, they come with additional byproducts that might be dangerous for certain individuals.
Therefore, we recommend avoiding any other type of creatine except for monohydrate if you want to utilize the most scientifically backed product without fearing side effects of creatine.
Mundane Creatine Side Effects
With short term supplementation of creatine there are a few issues that can crop up causing discomfort and / or pain. These primarily deal with the reality of creatine's purpose in the body and the quantity consumed using certain methodologies.
Loading Phase – Because creatine needs to be saturated in your blood and muscles, some people undergo a week long “loading phase” taking around 20 grams of creatine monohydrate per day for a week. This can cause some gastrointestinal problems due to the sheer quantity of creatine and a lack of accompanying water. People sometimes complain of cramps, diarrhea, and nausea when taking these high doses. If this occurs, we recommend discontinuing the high dose completely.
Normal Dosage – After the “loading phase”, people utilize the recommended 5 grams of creatine monohydrate per day. Anyone who wants to avoid high doses of a loading phase can also start here and in a couple of weeks they will see noticeable differences. It may take longer, but with a smaller dose of creatine it is more likely to avoid the negative side effects associated with the molecule.
On a day-to-day basis, the only side effects of creatine that you must worry about are cramping, nausea, and diarrhea. Usually this is because of high doses of creatine or not enough liquids / food taken with the powder. Just because you feel this way doesn't mean that you need to quit, but it may be a good idea to re-evaluate the dose you are taking.
Kidney Health and Creatine
One of the main creatine side effects that people are concerned about is kidney health. A constantly perpetuated myth indicates that creatine monohydrate overworks the kidneys and thus causes long-term damage that is not reparable. Not only is this not true based on millions of peoples' experience, but it is also refuted by the scientific literature.
A double-blind study on 25 patients found no impairment of kidney function, studies on creatine users with a single kidney showed no negative side effects, and even a study focused on a slightly damaged kidney with 20 grams of creatine a day, showed no problems. While Hyperion Strength recommends you speak to a doctor taking creatine if you have any renal health issues, the scientific literature does not even show side effects in those situations.
Cancer and Other Organs
The research on creatine monohydrate is so thorough that there are many different theories refuted by evidence. For example, some people worry that a creatine side effect is cancer. This could not be further from the truth; creatine can actually help protect DNA from oxidative damage, which is usually a cause of cancer. Therefore, creatine monohydrate acts as a cancer-prevention tool.
Other organs of your body must handle creatine supplementation due to the nature of the molecule. Creatine can protect cells in the eye during periods with low oxygen availability. The pancreas and lungs see no effect. The liver might have less creatine synthesis on its own (due to supplementation), but this will quickly revert to normal when supplementation is halted.
General Creatine Side Effect Concerns
If you understand the basics about creatine monohydrate you will be less worried about the side effects. Human bodies need creatine for proper cellular and brain function; our liver creates creatine if we do not consume enough animal products. There are few products as useful as creatine for providing raw energy to the brain and body. Even though creatine side effects are worrisome for anyone getting started, it is a natural molecule our bodies need.
When purchasing a creatine monohydrate product, make sure it includes only natural ingredients. The Enhanced Creatine Formula has 500 mg of fenugreek to shuttle creatine into your muscles and improve testosterone. Best of all, it is an all-natural herb that has been used in Asia for thousands of years. Combined, the two work synergistically together without causing ill-health like many of the other blends on the market.
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