Creatine can cause dehydration, weight gain, and damage to the kidneys. Diarrhea, nausea, and convulsions are a few other possible negative reactions but not in healthy people. It is recommended to drink plenty of water when you are taking creatine.
Creatine: What Is It?
The liver, kidneys, and pancreas all contribute to the production of creatine. According to the Mayo Clinic, the body converts it to phosphocreatine and stores it in the muscles to utilise as energy. According to the American Academy of Orthopaedic Surgeons, creatine levels are lower in vegetarians since shellfish and red meat are common sources of creatine.
Creatine is commonly used by athletes and others looking to bulk up for aesthetic reasons. It’s also used to treat creatine deficiency syndrome, which the U.S. National Library of Medicine says can cause symptoms like heart failure, diabetes, COPD, depression, fibromyalgia, and schizophrenia.
Muscular dystrophy and arthritis are two more conditions for which creatine is utilised in treatment. Creatine is sometimes used topically to delay the visible effects of ageing.
The National Library of Medicine in the United States reports that taking 25 grammes of creatine daily for 14 days is probably safe. It’s also likely safe to take 4–5 grammes once a day for up to 18 months.
Probable Advantages of Creatine
- According to the Mayo Clinic, the study on creatine and exercise has produced conflicting findings.
- Weightlifters and sprinters, who require quick bursts of energy, could benefit from this.
- In a review study published in Sports Health in February 2018, experts discussed the studies done on creatine for sports.
- Inconsistent results led them to the conclusion that it had no effect on athletic performance.
- The Mayo Clinic does not suggest creatine for congestive heart failure since there is insufficient data to support its usage in this context.
- Supplements may alleviate symptoms in the extremely rare cases of childhood creatine metabolising syndrome.
- According to the Mayo Clinic, preliminary study suggests that applying creatine directly to the skin may assist with some skin disorders.
- According to the US National Library of Medicine, more research is needed before any firm judgments can be made on the effectiveness of this use.
Repercussions of Creatine
The Mayo Clinic says that creatine is safe when used as directed for up to five years. It’s possible that kidney, liver, and cardiac damage could occur at very high doses. This product should not be taken by anyone who has ever had kidney illness. Mania in those who suffer from bipolar disorder may also be exacerbated.
The American Academy of Orthopaedic Surgeons warns that using creatine supplements can lead to weight gain due to increased water retention. Nausea, diarrhoea, muscle cramps, seizures, and dehydration are some of the other possible side effects of prolonged use.
Creatine has been linked to arrhythmias, however additional research is needed to confirm this claim, as stated by the US National Library of Medicine.
The American Academy of Orthopaedic Surgeons warns that creatine supplements should not be used by anybody less than 18 years old because of the lack of knowledge among medical professionals regarding the potential long-term health effects of creatine, especially in developing children. Creatine should also be avoided by nursing and pregnant women. Talk to your doctor first, regardless of your age or current state of health.
Creatine Supplementation Caution
The U.S. National Library of Medicine suggests increasing fluid intake when taking creatine since the supplement helps the muscles to absorb water from other tissues. Dehydration is another risk when exercising in hot weather, so avoid doing so.
Caffeinated drinks including coffee, tea, and soda, when combined with creatine, may increase the risk of stroke and worsen existing Parkinson’s symptoms. Michigan Medicine warns against taking ephedra-containing supplements due to the risk of stroke and other complications.
According to Michigan Medicine, if you get hives, swelling, or trouble breathing as a result of an allergy, you should visit an emergency facility immediately. You should stop taking creatine and contact your doctor if you suffer chest pain, rapid heartbeat, or difficulty breathing.
Drugs like cyclosprine and gentamicin, both antibiotics, are known to cause damage to the kidneys. Ibuprofen and other non-steroidal anti-inflammatory medicines (NSAIDs) have also been linked to renal damage. Kidney damage is more likely to occur if creatine is taken at the same time as these medicines, according to the US National Library of Medicine.
What is creatine’s physiological function?
- Your muscles store the vast majority of the creatine in your body. You can get it via eating meat and fish, and your body can also make it from other amino acids.
- Normal dietary and physiological amounts of creatine do not often result in optimal muscle creatine reserves. Creatine supplements can increase these reserves to roughly 160 mmol/kg in someone weighing 154 pounds (70 kg), from the average of 120 mmol/kg.
- The stored creatine aids your muscles in producing more energy during high intensity activity. Because of this, creatine is able to improve physical performance. After your muscles are full, any excess creatine is converted into creatinine and excreted in your urine.
Does it dry you out and give you cramps?
Taking creatine causes your body’s existing water stores to shift, which in turn forces more water into your muscle cells. The idea that creatine causes dehydration may stem from this. While there may be a slight change in the water content of cells, the assertions of dehydration lack scientific validity.
Those collegiate athletes who took creatine during the course of the study’s three years were less likely to have dehydration, muscular cramps, or muscle injuries than those who did not. They were also less likely to miss classes because of injuries or illnesses.
Creatine use was investigated in a single study, and it was found to increase the risk of cramping and dehydration in hot weather workouts. Creatine exhibited no negative effects on cyclists compared to a placebo during a 35-minute riding workout at 99°F (37C).
Further analysis via blood testing indicated there was no difference in hydration or electrolyte levels, both of which play a critical role in muscle cramping.
Hemodialysis patients have been studied the most extensively because this medical procedure has been shown to produce muscle spasms. The frequency of cramps decreased by 60% in the creatine group, according to the study. Creatine does not lead to dehydration or cramps, according to the available data. It might even offer some defence against certain illnesses.
