Plenty of gym-goers swear by creatine for the boost it gives to strength, muscle mass and performance. But rumours about possible creatine side effects keep resurfacing too. Is creatine bad for you? In this guide, we get to the bottom of it, so you can decide whether creatine fits your goals.
What Is Creatine?
Creatine is a compound your body produces naturally from the amino acids arginine, glycine and methionine. Your body makes around 1 gram per day, and creatine is also found in food, especially meat and fish. To get a meaningful amount from food alone, you'd need to eat roughly 1 kg of beef or 1.2 kg of chicken a day. That's why most athletes turn to a supplement like Creatine Monohydrate instead.
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.* Want to know more about creatine and its benefits? Read our guide: Creatine 101: Everything About Creatine.
*The beneficial effect is obtained with a daily intake of 3g of creatine.
Our top creatine supplements:
Creatine Side Effects
Before we get into the possible downsides of creatine, it's worth noting that creatine is one of the most thoroughly researched supplements in sports nutrition. It's generally considered safe to take. But as with any supplement, some individuals may notice side effects, including:
Weight Gain
Many people are wary of creatine because it's often linked to weight gain. Does that mean creatine isn't suitable if you want to maintain or lose weight? Not at all. Some people do notice a small increase in weight when they first start taking creatine, but this is down to increased water retention in the muscle cells. Creatine doesn't cause fat gain, and any water retention disappears once you stop taking it.
Any weight you do gain from creatine is mostly held within the muscles. So if you're training well alongside it, you're more likely gaining muscle mass. Since creatine can help you train harder, building that muscle mass also becomes easier.
Digestive Discomfort
Some people report stomach issues like bloating, diarrhoea or mild cramps when taking creatine. This side effect doesn't affect everyone and varies from person to person. Taking creatine in split doses or alongside a meal can help minimise these symptoms.
Kidney Strain
It's often speculated that creatine puts strain on the kidneys, since it's excreted through them. Research has shown that moderate creatine intake is generally safe for healthy people with normal kidney function.1 It's still worth speaking to a doctor before using creatine, especially if you already have kidney concerns.
Medication Interactions
Creatine may potentially interact with certain medications, particularly those that affect kidney function. If you take medication regularly, it's worth checking with a doctor to rule out possible interactions.
Allergic Reactions
Though very rare, some people may experience an allergic reaction to creatine, which can show up as skin rash, itching or difficulty breathing. If you notice an allergic reaction, stop taking creatine immediately and seek medical advice.
Is Creatine Bad for You?
Don't be put off by the side effects above, it's understandable to feel unsure after reading through them. But when it comes to the question "is creatine bad for you", the answer is that creatine is generally considered safe for most people when used correctly. It's been extensively studied and is regarded as one of the most researched and safest supplements available.
That said, it's always important to follow recommended dosages and guidelines when using creatine, or any supplement. If you're considering adding it to your routine, it's a good idea to check with a healthcare professional to make sure it suits your individual situation.
How to Take Creatine Safely
The recommended daily dose of creatine is typically between 3 and 5 grams. Some people take considerably more, but higher doses also raise the risk of side effects. Because creatine is made up of amino acids already present in the body, sticking to the recommended dose is generally considered safe.
People with kidney disease, or an increased risk of it (such as diabetes or high blood pressure), should be extra careful not to exceed the recommended daily dose, since excess creatine has to be processed by the kidneys.
How to Take Creatine Effectively
To keep your creatine stores topped up, it's important to take it consistently, on both training and rest days. Many people assume taking creatine right before or after training is most effective, but timing actually matters less than consistency.
Creatine absorption is thought to improve when combined with carbohydrates, which trigger an insulin response that helps transport creatine to the muscles more effectively. It's worth taking creatine alongside a carb-rich meal or a carbohydrate supplement, such as our Dextrose Pure or Maltodextrin.
Who Is Creatine Suitable For?
Creatine can be taken by anyone, it's not just for bodybuilders. Anyone who needs an extra boost for explosive training, or wants to intensify their workouts, can benefit from creatine. Because creatine is naturally most abundant in animal foods like meat and fish, a creatine supplement can also be especially useful for people following a vegetarian or vegan diet, who often get less through food alone.
Our top creatine supplements:
Creatine Monohydrate | Creapure® Creatine | Creapure® Tasty Tabs
FAQ: Creatine Side Effects & Safety
Is creatine bad for you?
No, creatine is generally considered safe for healthy people when taken within the recommended daily dose of 3 to 5 grams. It's one of the most researched supplements in sports nutrition.
What are the main creatine side effects?
The most commonly reported side effects are temporary weight gain from water retention, digestive discomfort at high doses, and, rarely, allergic reactions. Healthy people who stick to the recommended dose typically experience little to none of these.
Is creatine bad for your kidneys?
Research shows moderate creatine intake is generally safe for people with healthy kidney function. If you have existing kidney issues or an increased risk, such as diabetes or high blood pressure, speak to a doctor before use.
Does creatine cause weight gain?
Some people notice a small increase in weight during the first few weeks, due to extra water held in the muscle cells. This isn't fat gain, and it disappears once you stop taking creatine.
Can I take creatine safely with medication?
Creatine may interact with medications that affect kidney function. If you take medication regularly, check with a doctor before adding creatine to your routine.
The Bottom Line
Is creatine bad for you? No, we can conclude that creatine isn't harmful for healthy people. As long as you don't exceed the recommended daily dose, you should be free from most of the side effects covered here. If you have an existing health condition, check with a doctor before adding creatine to your routine.
Explore Body&Fit's full creatine range and find the format that fits your goals.
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