If you’re interested in bodybuilding or fitness, you’ve undoubtedly heard about creatine. Many people use this well-liked product to increase their muscle growth and performance.
However, did you know that taking creatine might cause constipation as well? Yes, some people do experience it frequently as a side effect. Is it accurate, though? Can constipation be caused by creatine?
Despite the advantages of creatine supported by science, some individuals steer clear of it out of concern for their health. An evidence-based analysis of the risks and benefits of creatine is given in this article.
What is the substance creatine? Is it detrimental to you?
The best sports performance supplement on the market is creatine. However, some people steer clear of creatine, despite its advantages being supported by science, because they believe it poses a health risk.
Some people say it makes you gain weight, gives you cramps, and causes problems with your kidneys, liver, or stomach. However, hundreds of studies attest to its efficacy and safety.
Alleged adverse effects of creatine
The following are some possible adverse effects of creatine, depending on who you ask:
- injury to the kidneys
- injury to the liver
- kidney stones
- gaining weight
- bloating
- hydration deficit
- cramping in the muscles
- digestive issues
- compartment syndrome
- rhabdomyolysis
Does creatine cause constipation?
Notwithstanding the fact that creatine can help with muscle growth, it’s crucial to be aware of any possible negative effects.
Constipation and gastrointestinal issues may arise while using creatine initially. But most individuals say that as the dosage is progressively lowered, these issues go away.
What Is the Duration of Creatine Constipation?
Constipation with creatine is often minor and transient. Most people’s constipation will go away when their bodies acclimatise to taking creatine during the first week.
Constipation can be reduced by staying well-hydrated and consuming lots of fluids.
Try temporarily lowering your dosage if constipation continues after the first week of creatine use. Reducing adverse effects can be achieved by spreading out smaller dosages throughout the day.
In addition, consume a lot of meals high in fibre and continue your vigorous exercise regimen.
How can constipation be prevented?
Constipation is most likely the most annoying side effect of creatine. There are a few steps you may take to assist prevent that:
- Increase the amount of water you consume to prevent dehydration and to keep your bowels flowing. Muscle dehydration and intestinal blockage can occur rapidly from undissolved creatine.
- Consume meals high in fibre; this is a well-known way to relieve constipation.
- Exercise: You presumably already exercise because one of creatine’s main benefits is improved athletic performance.
- Take a fibre supplement: A fibre supplement can help maintain equilibrium until your body gets used to the increased creatine levels. Combine it with a high-quality creatine supplement.
- Use a stool softener or laxative; they can ease long-term constipation.
- Never take more creatine than you need at once. Keep a close eye on the creatine monohydrate dosage that is right for your body and your objectives. Overdoing the advised dosage has no recognised advantages.
Is creatine a steroid?
Some falsely assert that creatine is an anabolic steroid, that women and teenagers shouldn’t take it, or that bodybuilders and professional athletes should be the only ones who use it.
The International Society of Sports Nutrition, which concluded that creatine is one of the best sports supplements available, views it as incredibly safe despite this unfavourable press.
After using creatine supplements for 21 months, participants in one research had their 69 health indicators evaluated. No negative impacts were discovered.
In addition, a number of illnesses and ailments, such as neuromuscular disorders, concussions, diabetes, and muscle loss, have been treated using creatine.
Is it safe to use creatine regularly?
Studies have demonstrated that using creatine supplements on a regular basis is safe, even over an extended period of time.
When people take large dosages of creatine (30 grams/day) for up to 5 years, there is no evidence to indicate any adverse side effects.
In fact, studies on athletes who used creatine supplements on a daily basis for extended periods of time revealed beneficial health effects.
How does creatine function in the body?
Your body contains 95% of the creatine that is contained in your muscles.
It may be made naturally by your body from amino acids and is found in meat and fish.
Generally speaking, muscular reserves of this molecule are not maximised by your diet or natural creatine levels.
For a person weighing 154 pounds (70 kg), the usual storage levels are around 120 mmol/kg; however, the use of creatine supplements can increase these levels to approximately 160 mmol/kg.
Your muscles can create more energy during high-intensity exercise thanks to the creatine stored in your body. This is the primary mechanism by which creatine improves exercise performance.
Any leftover creatine is converted by your muscles into creatinine, which is then processed by your liver and expelled in urine.
Does it result in cramps or dehydration?
Creatine changes the amount of water that is stored in your body, causing your muscle cells to absorb more water.
The idea that creatine dehydrates people may have its roots in this finding. This change in cellular water content is slight, though, and the assertions regarding dehydration are unsupported by studies.
According to three-year research involving collegiate athletes, those who took creatine saw fewer instances of cramping, dehydration, and injury to their muscles than those who did not. They also missed fewer lessons as a result of sickness or accidents.
In one study, the use of creatine during exercise in hot weather, which can hasten cramping and dehydration, was investigated. When compared to a placebo, creatine showed no negative effects on cyclists during a 35-minute riding workout at 99°F (37°C).
Additional testing with blood tests revealed no variation in electrolyte or hydration levels, which are important factors in muscular cramping.
The most compelling studies have been carried out on patients receiving hemodialysis, a medical procedure that can result in cramping in the muscles. The group using creatine reported a 60% decrease in cramps, according to the researchers.
The available data does not support the theory that creatine causes cramping or dehydration. If anything, it could offer a defense against these circumstances.
Is weight gain caused by creatine?
Extensive research has confirmed that using creatine supplements quickly results in an increase in body weight.
A week of high-dose loading (20 grams/day) creatine supplementation raised subjects’ body weight by around 2.6–7 pounds (1-3 kg).
Research indicates that those who use creatine may see a longer-term gain in body weight compared to those who do not. Increased muscle growth, not an increase in body fat, is the cause of this weight gain.
Individuals with certain ailments, obese people, and elderly people may benefit from having more muscle.
What effects does it have on your liver and kidneys?
Your blood creatinine levels may slightly increase if you take creatine. Tests for creatinine are frequently used to identify problems with the kidneys or liver.
Nevertheless, this does not imply that creatine is bad for your kidneys or liver because it just increases creatinine levels.
There hasn’t been any proof of injury to these organs found in any study on creatine usage in healthy people yet.
A lengthy research including collegiate athletes revealed no adverse consequences pertaining to renal or liver function. After consuming creatine, no difference was observed in biological indicators measured in the urine by other investigations.
In a similar vein, one of the longest trials conducted to date (four years) found no adverse effects from creatine.
A male weightlifter who used creatine supplements was found to have renal illness in another well-known research that is frequently mentioned in the media.
However, one case study is not enough to support a claim. There were a lot of other elements involved as well, such as extra vitamins.
That said, if you have a history of liver or renal issues, proceed with caution when using creatine supplements. You can get advice from a medical practitioner to see if taking creatine is good for you.
Does it create issues with the digestive system?
Excessive dosages might lead to stomach problems, much like with many vitamins or drugs.
In a 2008 trial, 29% of individuals experienced diarrhoea after taking a 5-gram dosage twice a day; this was not statistically different from the placebo. On the other hand, a daily intake of 10 grammes raised the risk of diarrhoea by 56%.
Because of this, a serving of 3-5 grammes is advised. Additionally, the 20-gram loading regimen is divided into 4 daily meals of 5 grammes each.
Despite anecdotal claims to the contrary, there is no proof that taking creatine at prescribed amounts results in digestive issues.
Problems may arise from impurities, components, or additions produced during the commercial manufacture of creatine.
It is advised that you get a reliable, superior product.
Does taking creatine cause acne?
There’s no proof that acne is brought on by creatine. You may be able to work out longer and harder with creatine, which will raise your sweat production. Acne is not caused by creatine alone; however, it can result from exercise.
When used topically, creatine may improve wrinkles, ageing, and damage to the skin, according to some studies.
In what ways does creatine interact with medications?
It is advisable to talk about your creatine plans with a doctor or other healthcare provider before you begin, just like you do with any diet or supplement programme.
Additionally, if you take any drugs that impact kidney or liver function, you might want to stay away from creatine supplements.
Before beginning a supplementation regimen, consult your doctor, since creatine may interfere with some drugs.
Consult your doctor about using creatine if you are taking medication that is known to influence blood sugar levels since it can aid with blood sugar management.
If you have a serious condition like cancer or heart disease, or if you are pregnant or breastfeeding, you should also speak with a healthcare provider.
Additional possible adverse effects
Some claim that taking creatine increases the risk of compartment syndrome, a disorder that develops when there is an accumulation of pressure inside a small area, generally the muscles in the arms or legs.
While one study did find that two hours of heat training raised muscular pressure, this was mostly due to exercise-induced dehydration brought on by the heat, not creatine.
Additionally, researchers found that the pressure was minimal and transient.
Some people assert that using creatine supplements raises your chance of developing rhabdomyolysis, a disorder in which your muscles break down and release proteins into your blood. Nevertheless, there is no evidence to back up this theory.
The idea started because taking creatine supplements causes an increase in creatine kinase, a blood test.
The little rise in creatine kinase that is linked to rhabdomyolysis is not the same as this minor increase. Remarkably, some specialists even propose that creatine could guard against this illness.
Another misconception is the confusion between creatine and anabolic drugs that some individuals hold. There is no connection between creatine and steroids; it is a totally natural, legal molecule that is present in your body and in foods like meat.
Lastly, it’s a common misperception that creatine is exclusively appropriate for male athletes. However, no evidence indicates that it is inappropriate for older individuals or women to use at the recommended levels.
In contrast to most supplements, children have received creatine as a medical intervention for illnesses including muscle loss and neuromuscular problems.
Research spanning up to three years has not revealed any adverse effects of creatine in kids.
Summary
Since it has been used for over a century, creatine has been proven safe and beneficial in hundreds of research.
In addition, it has several advantages for performance and muscle, may enhance health indicators, and is utilised in medical settings to treat a variety of illnesses.
One of the least expensive, safest, and most effective supplements on the market is creatine.
FAQs about Does Creatine Cause Constipation?
- Is digesting creatine difficult?
Bloating and sluggish digestion can be caused by dietary supplements and creatine products, which are frequently difficult to digest.
Of all the creatine derivatives, creatine monohydrate is thought to be the most easily absorbed and safe to use.
- Is it possible to take creatine without food?
When taking creatine, like with other nutritional supplements, it is best to do so with meals. In particular, make an effort to include some fats and carbohydrates in the meal you take your creatine with.
- How can I avoid bloating with creatine?
Bloating is frequent while taking creatine for the first time. This is a typical occurrence during the first few days of a high-creatine regimen (20–25 grammes per day).
But if you cut back on your creatine consumption in the first few days, you can prevent feeling bloated.It’s known as “skipping the loading phase.”
- Does creatine aid in the process of digestion?
No, creatine doesn’t improve digestion in any way.
How to reduce creatine-induced stomach aches
The best course of action is to switch to a different creatine derivative if ingesting creatine is causing gastrointestinal issues.
For example, compared to other forms of creatine, creatine hydrochloride is more water soluble and generally produces less bloating.
- Is taking creatine daily okay?
Daily use of creatine is totally acceptable. In actuality, taking creatine daily for six weeks is the standard dosage.
Furthermore, a lot of individuals regularly consume meals like fish, poultry, and red meat that are high in creatine.
- How does creatine impact the bowels?
While the majority of creatine users report stiffening stools, some report moderate to severe diarrhoea as a side effect.
- When should I quit using creatine?
Work with a doctor or your local personal fitness trainer to customise the doses of creatine to ensure you’re taking it as prescribed.
It is advised that you discontinue using creatine supplements every four to six weeks in order to give your body a rest and for optimal effectiveness.
It is not advised for anyone with kidney disease or other renal problems to take creatine. When you learn that you have a kidney or renal problem, stop taking creatine right away.
- Are the Side Effects of Creatine Worth It?
Constipation is one of the more common adverse effects of creatine use, but it’s typically not too severe. Besides, not everyone will experience them.
The advantages of creatine use for athletes seeking to increase strength and performance exceed the drawbacks.