Creatine is one of the most popular supplements on the market. Unfortunately, there are a lot of myths and misconceptions about its side effects and uses. Learn the facts about creatine.
Key points
- Well researched. Creatine is one of the most highly researched supplements available.
- No kidney or liver damage. Long-term use does not appear to have negative side effects on the liver or kidneys.
- GI distress is rare. Only 5-7 percent of people who take creatine report stomach aches.
- No cramping or dehydration. There is no data that shows creatine causes muscle cramps or dehydration.
- No need to cycle. Continuous use shows to have continuous benefits.
What is Creatine?
Creatine is one of the most highly researched supplements available on the market. Even if you're relatively new to the world of fitness and supplements, you've most likely heard of it. Creatine is a molecule found naturally in your muscles. It is involved in energy metabolism during high intensity workouts. It is commonly used as part of a resistance training and nutrition routine.
Creatine is commonly used as part of a training routine to support general exercise performance. Pretty great, huh?
How does Creatine work?
Hold on, we are about to get sciencey! Creatine is associated with phosphocreatine stores in muscle, which play a role in energy metabolism during exercise. Great huh? Now that we have an idea of the role that creatine plays in our body, let's address a few of the myths out there that surround this product even today..
Myth 1: CREATINE CAUSES KIDNEY AND LIVER DAMAGE
Fact: There have been numerous studies conducted on creatine supplementation, all of which have concluded long-term creatine usage does not appear to have any negative side effects on the liver or kidneys.
Myth 2: CREATINE CAUSES GASTROINTESTINAL DISTRESS
Fact: All available evidence suggests creatine is safe to use, although it may cause some minor GI distress.
There is some truth to gastrointestinal (GI) issues with creatine supplementation, but it's rare. In fact, it's reported that only 5-7 percent of people who take creatine experience stomach aches. Stomach distress typically occurs when you take too much creatine at once (e.g., a loading phase) or on an empty stomach. To help reduce any chance of stomach discomfort micronized forms of creatine have been developed. These forms of creatine have much smaller particle sizes and are much more soluble in liquid to improve absorption.
Myth 3: CREATINE CAUSES CRAMPING AND DEHYDRATION
Fact: There is no data that shows creatine causes muscle cramps or dehydration.
One of the most common concerns about creatine supplementation is that it can cause dehydration or cramping, particularly on hot and humid days. This is simply not the case. To the contrary, Research has not supported the claim that creatine causes dehydration; staying well hydrated is recommended when supplementing.
Myth 4: CREATINE LEADS TO WEIGHT GAIN
Fact: Creatine loading may lead to some small initial weight gain within the first few days due to water being pulled into the muscle. However, this can be avoided by following a lower-dose protocol. Creatine is commonly used alongside resistance training and a balanced diet as part of a general fitness routine.
Myth 5: CREATINE NEEDS TO BE "CYCLED"
Fact: Creatine does not need to be cycled. Continuous use shows to have continuous benefits. Because creatine has no harmful effects on the body, continuous supplementation is preferred to reap the long term benefits.
So as you can see, there is nothing to worry about when it comes to creatine. Make sure to make it a part of your supplement routine and explore creatine supplementation as part of your routine today!
Emrald Labs Creatine HCL - Give it a go!
Is creatine safe to take daily?
Yes, and this is one of the few places in the supplement aisle where we can say that without hedging.
Creatine monohydrate is the most researched sports supplement there is, with hundreds of human trials and decades of use. Studies running up to five years have not found harm in healthy adults at standard doses. It is among the best-evidenced supplements available, and it is also one of the cheapest.
Daily use is how the research does it. Three to five grams a day, taken consistently, is the standard protocol. Loading phases work but are optional; they get you to the same place faster.
Why do some doctors seem cautious about creatine?
Mostly for reasons that turn out not to hold, plus two that genuinely do.
The kidney concern is the most common, and it comes from a misunderstanding. Creatine supplementation raises blood creatinine, which is a marker doctors use to assess kidney function. Higher creatinine from supplementation looks like impaired kidney function on a blood test without being it. In people with healthy kidneys, studies have not found evidence of damage.
That said, if you are having kidney function tested, tell your doctor you take creatine. Otherwise a raised creatinine reading may be investigated as a problem it is not.
The genuine cautions:
- Existing kidney disease. Discuss it with your doctor first, as you would any supplement.
- General caution about the supplement industry. Fair, and it is why buying a plain monohydrate from an established brand matters.
Health services in Australia and overseas generally describe creatine as safe for healthy adults at recommended doses while noting the evidence is strongest in younger, athletic populations.
What are the actual risks?
Mild and manageable.
- Water retention. Real, expected, and often mistaken for fat gain. Creatine draws water into muscle cells, which is part of how it works. Typically one to two kilograms in the first weeks.
- Digestive upset. Usually from taking too much at once. Splitting the dose or taking it with food solves it.
- Cramping. Frequently claimed, poorly supported. Studies have generally not found increased cramping, and some found less.
Creatine does not cause hair loss, kidney damage or dehydration in healthy people. Those are the three most persistent myths and none is supported.
Which form should I buy?
Monohydrate. It has by far the most research, it works, and it is the cheapest.
Other forms are marketed on better absorption or less bloating. The evidence that any outperforms monohydrate is weak. Creatine HCL dissolves more easily and some people find it easier on the stomach, which is a genuine practical reason to prefer it, not a performance one.
If you have no specific reason to choose otherwise, buy monohydrate. Creatine Monohydrate and Purest Creatine Pro are our house-brand options, Creatine HCL 2.0 is the HCL version, and the full creatine range has the alternatives.
