Side effects explored in creatine include weight gain, acne, stomach issues, headaches, and impact on the kidneys. We will go through the findings regarding the negative effects of creatine in each area.
Creatine, a common supplement in the fitness world, has received a lot of attention for its benefits for muscle growth, performance, and more recently, for its role in brain health. However, as with many supplements, there is also concern about its potential side effects. Here are some areas where research has explored the negative effects of creatine.
Creatine & Weight Gain
A common concern is whether creatine supplementation can lead to weight gain. Research shows that creatine can increase water retention in the muscles (retaining fluid in the muscles), which may result in some weight gain. However, the long-term effect on body fat and muscle mass is positive, meaning that even if the scale shows a slight increase, your body will look better and stronger when you take creatine and train.
Creatine & Acne
Some users report experiencing acne as a side effect of creatine supplementation. While there is not enough evidence to establish a cause-and-effect relationship, some studies suggest that increased IGF-1 production (insulin-like growth factor) may play a role. In our experience, if you take the recommended dosage of creatine, you won’t experience any skin issues.
Creatine & Stomach Issues
Some report experiencing stomach discomfort as a negative effect of creatine supplementation. There are indications that high doses of creatine can irritate the stomach and cause discomfort, but this usually happens with extreme doses. If you take 3–5 grams of creatine per day and experience stomach issues, you can reduce the dosage to 1 gram per day and then increase it by 1 gram per week, so in week two, you take 2 grams per day, in week three 3 grams per day, and so on until you reach 5 grams of creatine per day.
Creatine & Headaches
Headaches have been reported as a possible side effect of creatine supplementation. The cause is not entirely clear, and there is no strong evidence for it. If you take 3–5 grams of creatine per day and experience headaches, you can reduce the dosage to 1 gram per day and then increase it by 1 gram per week, so in week two, you take 2 grams per day, in week three 3 grams per day, and so on until you reach 5 grams of creatine per day.
Creatine & Kidney Side Effects
Creatine can affect the kidneys, but studies have not been able to establish a clear link between normal-dose creatine supplementation and kidney issues in healthy individuals.
If you take high-quality creatine and the recommended 5-gram dose, you should not experience any negative side effects. Some people may need to gradually increase the dosage, starting with 1 gram of creatine per day and then increasing it by 1 gram per week, so in week two, you take 2 grams per day, in week three 3 grams per day, and so on until you reach 5 grams of creatine per day.
As always, it is extremely important to always choose the highest quality when it comes to supplements. Read more about creatine here or find our recommended products: Creatine Monohydrate Pure – Creatine is the best creatine we’ve come across, and Creatine from Thorne is number two.
