- Creatine is an amino acid that occurs naturally in the body, and it’s perfectly safe for both men and women to take.
- Creatine can aid in building muscle mass and repairing muscles after exercise.
- Short-term side effects of creatine usage include water retention and dehydration, but these can be easily managed.
Creatine is safe as long as it is consumed appropriately and in the absence of extenuating medical conditions.
There are typically no side effects when taking creatine and it is considered both safe and extremely effective.
It is important to remember to use creatine according to the manufacturer’s recommendations or under the guidance of a physician or another healthcare provider.
While initial studies have shown creatine to be safe, the product has not been on the market long enough to be able to determine if there are any long-term effects.
Creatine supplements are not regulated or approved by the FDA.
Of course, supplementing with creatine is fruitless if you do not pair it with a healthy diet and regular exercise. Go PRO today for access to workout plans, personal trainers, nutrition trackers, and more!
What Studies Have Been Conducted to Determine the Side Effects of Creatine?
A study was conducted over three years to determine what, if any, side effects can result from prolonged or temporary creatine use.
The study focused on American football players and the incidence of either injury or cramping while playing or practicing. While no detrimental side effects were found during the research studies, there were some issues that did come up.
For example, some of the athletes who used creatine were found to suffer from cramps, pulled muscles, and other muscle spasms. Others were found to have several different allergic reactions, such as the development of hives or itching uncontrollably.
Some individuals had some swelling in their hands and face, while others reported an itching sensation in their throat. In addition, breathing troubles can develop and in some extreme cases, kidney stones.
Are There Any Other Side Effects I Should Be Aware of When Taking Creatine?
If you take creatine on a regular basis, you may have some tightness in your chest. You may also experience some weight gain. However, this increase in weight could simply be from the additional muscle.
The retention of water is also common when consuming creatine, as is the intolerance of heat. In fact, you may find that taking creatine causes you to need to be in a cooler place most of the time! Some bloating and excess gas may also occur.
If you experience any of these symptoms, speak to your doctor or a nutritionist as soon as possible. If symptoms continue or are especially painful, it is best to stop using creatine until the situation is resolved.
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Does Creatine Benefit Children and Teenagers?
There have been more and more studies over the past several years that suggest creatine use in both adolescents and children can be beneficial. However, it is important to note that there is very limited information available at this time.
Creatine should only be given to children and teenagers with the approval of a pediatrician. In fact, most healthcare experts and doctors still do not advise anyone under 18 to take any type of nutritional or dietary supplement.
Most health experts agree that children can improve and make a contribution to their health and physical fitness simply by taking part in various activities.
Adding creatine or another nutritional supplement should only be done when the body is physically mature and activities have reached a limit.
Does Creatine Benefit the Elderly?
The body begins to decrease the amount of muscle it can retain at around the age of 50. This loss of muscle can lead to a major loss of strength as well as a documented increase in tiredness.
Some studies have shown that creatine use by older individuals can help replace some of the strength lost through the aging process.
Older individuals who use creatine are much less likely to gain weight than younger users. However, this information is limited and still relatively new, so it is still best to speak to your doctor before taking creatine supplements, no matter your age.
Does Creatine Benefit Women?
More and more women are turning to creatine to help in their workout programs as well as to improve their overall health. Studies prove that women tend to have higher natural creatine levels than men.
Taking creatine supplements can still help offset any deficiencies that may come into play.
However, some women have experienced excessive bloating and other problems, so it is important to properly monitor use. Since caffeine is a major ingredient in creatine, pregnant women or nursing mothers should not take creatine supplements.
Although some users have blamed creatine for some uncomfortable issues — such as an upset stomach, diarrhea, and cramps — it is still a popular supplement among athletes and bodybuilders.
The key is to monitor usage and make sure you either follow the directions on the bottle or speak to your physician about taking creatine. If you experience one or more side effects, stop using creatine and talk to your doctor.
And don’t forget that taking creatine, or any other supplement, is just part of maintaining a healthy lifestyle. Check out our PRO Plan today to see how we can help you stay motivated, fit, and focused all year long!