The most commonly reported side effects of taking this supplement are bloating and stomach discomfort. You can prevent these side effects by limiting your dose to 10 grams or less in a single serving. Taking creatine supplements is otherwise safe and healthy for most people.
Can taking creatine be harmful?
The International Society of Sports Nutrition recently found no scientific evidence that short- or long-term use of creatine monohydrate causes any harmful effects on otherwise healthy individuals.
Why creatine is bad for you?
Taking high doses of creatine might harm the kidneys. Some medications can also harm the kidneys. Taking creatine with medications that can harm the kidneys might increase the chance of kidney damage.
Who should not use creatine?
Creatine isn’t recommended for people with kidney or liver disease, or diabetes. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing.
Is creatine worth using?
Surveys indicate that 17-74% of athletes of various ages in a variety of sports use creatine supplements. Creatine supplementation has been shown to improve performance of brief (<30 s) high-intensity exercise, but there is limited evidence that it can enhance performance during exercise lasting longer than about 90 s.
When should I drink creatine?
On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days.
Is creatine bad for kidneys?
Although an older case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesn’t appear to affect kidney function in healthy people.
Does creatine shrink your balls?
Unlike the anabolic steroids that mimic the effects of the male sex hormone testosterone, creatine does not cause hair loss or make the testicles shrink. Although virtually nothing is known about possible long-term hazards, no obvious adverse effects have been linked to creatine use.
Can you get addicted to creatine?
It is not addictive, but if you use it to improve your body image you may come to rely on it.
How much water should I drink when taking creatine?
Often, the best indicator for needing to hydrate is your own thirst, if you feel thirsty drink water. Mixing creatine monohydrate with at least 8 ounces of water is important. Generally, a good target amount for most people is to consume at least a gallon of water per day.