Disadvantages and Side Effects of Creatine
- Reading time: 9 min.
Are you considering using creatine to get more out of your strength training? Before starting with any supplement, you naturally want to know more about its effects and how it works. This includes understanding if there are any disadvantages to using creatine. So, what exactly is creatine? You’ve probably heard stories about kidney problems, water retention, and digestive issues caused by creatine powder. But what is fact and what is fiction?
Fortunately, creatine is the most researched dietary supplement in the world. In this XXL Nutrition blog, we can dispel all your doubts about creatine use. Below, we’ll look at the supposed disadvantages and side effects of creatine and tell you the truth!
What Are the Disadvantages of Creatine?
More and more strength athletes are using creatine because it’s an inexpensive supplement with proven effectiveness. Creatine helps improve performance during explosive strength efforts and stimulates muscle growth. Creatine powder seems like a miracle product for both bodybuilders and recreational strength athletes. But is creatine safe? Or does creatine have disadvantages for your health?
There are often many myths surrounding supplements. You’ve probably heard about potential side effects of creatine at the gym. Unfortunately, these are often claims without evidence. That’s why, in this blog, we’ll list the commonly mentioned disadvantages and side effects of creatine. Frequently cited disadvantages of creatine include:
- Creatine causes you to retain more water.
- Creatine increases blood pressure and cholesterol.
- Creatine use can lead to hair loss.
- Digestive issues from creatine.
- Creatine is harmful to your kidneys.
Water Retention from Creatine Use
The first disadvantage of creatine revolves around water retention and weight gain. It’s true that creatine use draws more water into your muscles. This results in more water being stored in your muscles, making you slightly heavier and your muscles appear fuller. Since every body reacts differently to creatine, the amount of weight gain can vary from person to person. Research[1] shows that creatine users typically gain between 0.8% and 2.9% of their body weight.
However, don’t confuse water retention from creatine with oedema. Oedema involves retaining water in areas where it’s usually not present, such as your ankles, legs, or feet. Oedema is a medical condition with potentially serious causes and consequences. This is completely different from the water stored in your muscles during creatine use.
Moreover, many athletes don’t consider the slight weight gain and fuller muscles to be a disadvantage of creatine. In fact, it supports their training and often boosts confidence because they appear “fuller.” Although some people experience water retention as a side effect of creatine, it doesn’t have a negative impact on your health.
High Blood Pressure and Cholesterol
It’s often claimed that creatine use raises blood pressure and cholesterol levels. High blood pressure can cause headaches, fatigue, shortness of breath, and nausea. High cholesterol can narrow your blood vessels and increase the risk of cardiovascular disease. But are these really side effects of creatine use?
People who consume a lot of salt and have high levels of the enzyme creatine kinase in their bodies excrete less salt. This also causes the muscles in the blood vessels to contract more strongly, leading to increased blood pressure. Fortunately, various studies have shown that using creatine supplements does not directly affect blood pressure.
For example, this research[2] demonstrates that creatine monohydrate has no effect on blood pressure or creatine kinase activity. It appears that excessive salt intake is more likely to have a negative effect on your blood pressure. A study[3] from Florida State University found that creatine actually has a positive effect on blood pressure during exercise. Their study showed that heart rate and blood pressure rise less quickly during strength training in athletes who use creatine.
Creatine also doesn’t have a negative effect on cholesterol. In this long-term study[4] on the effects of creatine use, no side effects or health complaints were discovered.
Is Creatine Bad for Your Liver?
When discussing the disadvantages of creatine, liver damage is often mentioned. Where does this concern come from? Using creatine can slightly increase the level of creatinine in your blood, and creatinine is often measured to diagnose liver problems. However, the fact that creatine use can raise creatinine levels is not an indication that it’s harmful to your liver.
The body converts unused creatine into creatinine, which is then excreted through urine. So, it’s logical that your creatinine levels would be higher during creatine use. Several studies have shown that creatine is not harmful to your liver. For example, in this study[5], the effects of creatine on liver and kidney function were investigated. The researchers concluded that long-term creatine use had no impact on liver or kidney function.
Is Creatine Bad for Your Kidneys or Kidney Function?
And what about your kidneys? Does creatine have side effects that are harmful to kidney function? No, you don’t need to worry here either. Scientists have found no evidence of this. In healthy individuals, creatine is not harmful to your kidneys.
Again, the assumption that creatine could cause kidney damage comes from the increase in creatinine levels. If you have your creatinine levels measured, always inform the doctor that you do strength training and use creatine. If you have more muscle mass, you naturally produce more creatinine. As long as your kidneys are healthy and functioning well, there’s no reason not to use creatine. Creatine is safe for your kidneys, as supported by various long-term studies, such as this study[6] by the International Society of Sports Nutrition.
However, be cautious; disadvantages of creatine can occur if you already have kidney or liver damage. In that case, always consult your doctor before using creatine supplements. And, of course, stick to the recommended maximum dosage of 5 grams per day.
Does Creatine Cause Hair Loss?
The next potential side effect of creatine doesn’t concern your physical health but rather your appearance. It’s sometimes said that creatine can cause hair loss. But does creatine really make you bald, or is this a myth?
No scientific research has shown a direct link between creatine and hair loss. However, one study found that creatine might increase the production of dihydrotestosterone (DHT), and elevated DHT levels can lead to hair loss. This only applies to men who are genetically predisposed to baldness (often at a younger age).
Moreover, only one study[7] has shown this indirect link between creatine and male pattern baldness. This study lasted just three weeks and involved only 20 men. Therefore, there is insufficient evidence to consider hair loss a side effect of creatine.
Digestive Issues with High Doses
Some athletes may experience digestive issues from creatine, such as diarrhoea, bloating, and stomach cramps. These side effects are more common with high doses, such as 10–20 grams or more. If you’re using a loading phase with creatine use, you might experience stomach and digestive issues during the first week.
Particularly when taking more than 5 grams of creatine at once, you may experience diarrhoea and nausea. You can avoid this by spreading your creatine intake over four times during the loading phase. It’s also important to drink more water, as creatine draws water into your muscles.
The importance of a thoughtful creatine dosage is highlighted by various studies. For example, one study[8] showed that a 5-gram dose does not cause digestive issues, while a 10-gram dose increases the likelihood of diarrhoea by 37%. If you limit your creatine intake to a maximum of 5 grams per dose, the chances of side effects like diarrhoea or nausea are minimal. This is also supported by this review study[9] on digestive issues related to creatine.
Are There Other Creatine Side Effects for Women?
For women, the use of creatine sometimes raises specific concerns, particularly regarding its potential influence on hormones and the female body. A common concern is the idea that creatine can lead to an increase in body weight due to water retention. While some studies have shown that men retain more water than women when using creatine, there are also studies indicating that women may experience some degree of water retention. This can cause a temporary increase in weight and possibly a bloated feeling. However, it’s important to note that this isn’t necessarily a negative effect. Beyond this, no differences in side effects have been found between men and women. Therefore, the statements made about creatine side effects apply to both sexes.
Is Creatine Safe?
The most important question is whether creatine is safe. After reading this blog on creatine's disadvantages and side effects, we can confidently say that creatine is safe. This conclusion is supported by scientific studies showing no harmful effects on your health. Creatine is not harmful if you are healthy and follow the recommended dosage. Just as in bodybuilding, we believe in the power of repetition. So, here are the conclusions about all the alleged disadvantages of creatine once again:
- Creatine can cause water retention in your muscles and an increase in weight. However, this is positive for strength athletes.
- Creatine has no negative effect on your blood pressure and cholesterol. In fact, it may lower your blood pressure during strength training.
- With a healthy liver function, creatine does not cause liver damage.
- Scientists have also found no evidence of kidney damage from creatine.
- If you have a kidney or liver condition, always consult your doctor first.
- No direct link has been found between creatine and male pattern baldness.
- Digestive issues can only occur with an excessive dosage of creatine.
Are you looking for a comprehensive article on creatine? Read our blog Creatine: Everything You Need to Know.
Do You Want to Start Using Creatine?
As you’ve read in this blog, creatine has no harmful side effects or disadvantages. It is safe to use and is one of the most popular supplements among athletes. Do you want to start using creatine? We recommend starting with creatine monohydrate. This variant works best for most people. Follow the recommended daily dosage and enjoy the benefits that creatine has to offer!
Would you like to learn more about how creatine works? In this blog, we explain all the benefits and tell you exactly what creatine does!
Sources
[1] https://europepmc.org/article/med/14636103/reload=0
[2] https://pubmed.ncbi.nlm.nih.gov/10694109/
[3] https://pubmed.ncbi.nlm.nih.gov/21249385/
[4] https://pubmed.ncbi.nlm.nih.gov/11224803/
[5] https://pubmed.ncbi.nlm.nih.gov/12500988/
[6] https://pubmed.ncbi.nlm.nih.gov/28615996/
[7] https://pubmed.ncbi.nlm.nih.gov/19741313/
[8] https://www.tandfonline.com/doi/abs/10.1080/15438620701693280