Creatine side effects: FAQs
How does creatine affect water retention?
Taking creatine powder or supplements has been shown to increase the intracellular fluid in your body. This gives your muscles a fuller appearance and can often be associated with water retention.17
Higher levels of water retention and, in turn, ‘bloating’ can occur when using creatine for the first time or during the loading phase of the creatine cycle. This consists of taking around 20-25g of creatine for 5-7 days consecutively.18
This can lead to an increase in body weight which occurs through an increase in muscle mass and water intake into your muscles. This can, therefore, lead to bloating.19
Studies have found that the loading phase can result in a significant gain in total body water.20 However, this is usually short-term and should resolve itself after a few weeks.18
It should also be noted that water retention within the muscle cell is not actually a bad thing – it means you are more anabolic, so you are able to build muscle with more hydrated muscle cells.21
Can creatine cause dehydration?
As it alters your body’s stored water content, a popular misconception is that a creatine side effect is that it can cause dehydration.
However, this is untrue. The shift in cellular water is minimal, and there is no evidence to suggest taking creatine can cause dehydration.1
It may allow you to have more energy during your workouts, though, so make sure to drink enough water when you exercise to compensate for this.1
Can creatine affect your kidneys or liver?
No, it’s not believed that creatine is problematic for the kidneys or the liver.22
Creatinine, a waste product from the digestion of protein in your food is often measured to diagnose kidney or liver conditions, and levels have been shown to increase slightly when taking creatine23. This, along with one 2006 case study of a single young weight lifter who reported renal dysfunction after taking creatine and other supplements, has led to some concerns that creatine could be harmful.24 However, there’s no other evidence to suggest that creatine harms your liver or kidneys if you’re a healthy person and you take the correct dosage.13
If you have a pre-existing condition affecting your liver or kidneys, make sure to contact your GP before introducing creatine into your routine.
Can creatine cause hair loss?
There is mixed research surrounding creatine and hair loss, and the current body of evidence does not indicate that creatine supplementation increases or causes hair loss or baldness.14
One study found that a group of college-aged male rugby players who took a creatine supplement for 3 weeks had an increase in a hormone called DHT.25 This hormone has been linked to some (but not all) hair loss or baldness occurrences.26
This is where the common myth originated, but these findings have not been replicated since so it’s very unlikely that creatine leads to hair loss.14
Can creatine cause stomach discomfort/digestion problems?
If you’re taking too much creatine at one time, yes – this can result in the side effect of stomach discomfort.
A study of athletes who supplemented with 10g of creatine in one single serving experienced several side effects, including stomach upset, diarrhoea, and burping.27
However, if you are taking creatine in the loading phase of the cycle, splitting your intake of creatine into 4–5 equal doses throughout the day should avoid these side effects.25
How do creatine side effects vary between men and women?
There is a misconception that creatine supplementation is only suitable for male athletes. But, no evidence suggests that women or older adults cannot take creatine safely.14
However, the side effects of taking too much creatine would be similar in both men and