Can Taking Creatine Cause Diarrhea?

Creatine is a substance found in the body’s muscles and brain, and most people get it through seafood and red meat. Side effects of creatine include muscle cramping, dehydration, diarrhea, nausea, and seizures. Many people have reported experiencing diarrhea after taking creatine supplements.

Creatine causes diarrhea when taken too much at once or during the traditional loading phase where one takes 5 grams, 5 times a day. To avoid this, space out your creatine or just take it throughout the day. In one study, athletes who supplemented with 10 grams of creatine in a single serving experienced diarrhea, stomach upset, and belching.

Excessive doses of creatine may cause digestive issues, as there is currently no evidence to support that it causes more frequent bowel movements. Creatine attracts water into the intestines, which can increase bowel movements and lead to diarrhea. Additionally, some people do not use more of this product than is recommended on the label, as high doses may cause harmful effects on the heart, kidneys, or liver.

In all three treatment groups, the most frequent gastrointestinal complaints were diarrhea (39.0), stomach upset (23.8), and belching (16.9). To avoid these issues, try taking smaller doses of creatine. It is important to consult a doctor before taking any creatine or other supplement to ensure proper dosage and avoid potential side effects.

Why do I get diarrhea after taking creatine?

• From previous videos, we know creatine supplementation can increase muscular endurance, strength, and power and overall is one of the most ergogenic and studied supplements.
• However, there are some unwanted side effects of creatine BUT these can be avoided.
• First up, creatine causes diarrhea.
• This usually happens when you take too much creatine at once or during the more traditional loading phase where one takes 5 grams, 5 times a day.
• To avoid this space out your creatine or just take 2. 5 – 5 grams of creatine once daily.
• Second, creatine causes cramping.
• This usually only occurs when an individual is not drinking enough water on a daily basis.
• So stay hydrated and drink that H2O.
• Third, creatine causes water retention.
• This is true because creatine is an osmotic substance… meaning when creatine enters the muscle cell it also brings water with it.
• It’s not uncommon for individuals to gain 5-7 pounds of water weight when they first start taking creatine.
• To avoid this stick with a lower dose as mentioned above (2. 5 – 3 grams daily) to get the benefits of creatine without the unwanted side effects.

Can creatine upset the stomach?

When taken by mouth : Creatine is likely safe for most people. Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used. Side effects might include dehydration, upset stomach, and muscle cramps.

When applied to the skin : There isn’t enough reliable information to know if creatine is safe. It might cause side effects such as redness and itching.

When taken by mouth : Creatine is likely safe for most people. Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term. Doses up to 10 grams daily for up to 5 years have been safely used. Side effects might include dehydration, upset stomach, and muscle cramps.

How to know if creatine is working?

Increased Workout Intensity: One of the earliest signs of creatine’s impact is an increase in your ability to perform high-intensity exercises. You might find that you can lift heavier weights, complete more repetitions, or sustain intense activity for longer before fatigue sets in.

Recognising the effectiveness of creatine can sometimes be subtle. Unlike pre-workout supplements that have immediate and noticeable effects, creatine’s benefits can be less dramatic initially. However, there are key indicators that can signal that your creatine supplementation is yielding results.

• Increased Workout Intensity : One of the earliest signs of creatine’s impact is an increase in your ability to perform high-intensity exercises. You might find that you can lift heavier weights, complete more repetitions, or sustain intense activity for longer before fatigue sets in.
• Enhanced Muscle Endurance : With creatine’s role in energy production, an observable benefit is improved muscular endurance. This may manifest as less fatigue during your normal workout routine, allowing for a higher overall training volume.
• Muscle Mass and Fullness : Creatine causes muscles to draw in water, which can quickly increase muscle size, known as cell volumisation. This can be noticeable as a slight weight gain and a fuller, more pumped appearance of muscles during and after workouts.
• Quicker Recovery : If you notice a reduction in your recovery time between sessions, with less muscle soreness and fatigue, it could be a sign that creatine is aiding your muscle recovery process.
• Plateau Breakthroughs : If you were previously experiencing a training plateau, creatine might help you break through it by enhancing your strength and power outputs.

The effectiveness of creatine can also be measured more objectively:

What not to do while taking creatine?

Possible InteractionsNon steroidal anti-inflammatory drugs (NSAIDs) Taking creatine with these pain relievers may increase the risk of kidney damage. … Caffeine. … Diuretics (water pills) … Cimetidine (Tagamet) … Drugs that affect the kidneys. … Probenecid.

Adhihetty PJ, Beal MF. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. Neuromolecular Med. 2008;10:275-90. Epub 2008 Nov 13. Review.

Aguiar AF, Januario RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol. 2013;113:987-996.

Beck TW, Housh TJ, Johnson GO, Coburn JW, Malek MH, Cramer JT. Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance. J Strength Cond Res. 2007;21:100-104.

Who shouldn’t take creatine?

People with kidney disease, high blood pressure, or liver disease should not take creatine. Taking creatine supplements may stop the body from making its own natural stores, although researchers don’t know what the long-term effects are.

Adhihetty PJ, Beal MF. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. Neuromolecular Med. 2008;10:275-90. Epub 2008 Nov 13. Review.

Aguiar AF, Januario RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol. 2013;113:987-996.

Beck TW, Housh TJ, Johnson GO, Coburn JW, Malek MH, Cramer JT. Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance. J Strength Cond Res. 2007;21:100-104.

Is creatine good for the gut?

Creatine supplementation helps to maximize creatine phosphate stores in all body tissues. Thus, in theory, it should aid in maintaining a healthy gut barrier. While sound in theory, to date, there is little direct evidence to show that it enhances gut barrier function. In part, this is because gut barrier function is hard to measure directly.

However, the composition of the gut microbiome can be measured more easily. An optimally functioning selective gut barrier, including a healthier gut microbiome, should improve gut function. Not surprisingly, supplements containing creatine have been found to impact the gut microbiome positively. Ergo- creatine supplementation might benefit gut health and help your skeletal muscles.

Creatine’s Role in a Gut-Friendly Diet. A recent review article recommended several dietary supplements to improve gut function and preserve muscle mass, including adequate protein, magnesium, vitamin D, prebiotics, and Omega-3s. I would also add creatine to this list, aiming for a daily intake of 3-5g per day. That is what I personally do. No evidence suggests that exceeding 5g/day of creatine supplementation provides any benefits. Athletes will sometimes use “loading-dose) of creatine, taking as much as 30g per day for 2-7 days to increase muscle creatine stores quickly, but this is a short-term usage, after which 3g per day is more than sufficient to maintain muscle creatine levels. Further, creatine is a potentially helpful dietary supplement, but as with all supplements, it is merely a potential addition to a balanced, healthy diet.

How much water should I drink with creatine?

Drink 12-16 cups if you’re working out and using creatine. If you’re adding creatine to your routine, the water you drink with your creatine dose should be on top of your usual daily water goal. The amount of water you need can vary based on things like your size, activity level, and gender.

But generally, shooting for at least 3 to 4 liters of water, or 12 to 16 cups, per day is a good idea, especially if you’re working out and using creatine.

Don’t forget to replace the water you lose. Not drinking enough water can mean your creatine doesn’t work as well, which could leave your muscles feeling a bit fatigued. And don’t forget to drink extra water to replace what you lose during your workouts.

If you’re not replacing the water being pulled into your muscles, there might not be enough left for other important stuff your body needs to do. So, keeping up with your hydration game is key to making the most of your creatine and feeling your best overall.

Does creatine have a laxative effect?

Creatine supplementation can cause digestive symptoms such as diarrhea in some people. This is because creatine attracts water into the intestines, which can increase bowel movements and lead to diarrhea.

Does creatine make you more watery?

Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution.

Objective:. To examine the effects of oral creatine (Cr) monohydrate supplementation on muscle Cr concentration, body mass, and total body water (TBW), extracellular water (ECW), and intracellular water (ICW) volumes.

Design and Setting:. After an overnight fast, urinary Cr and creatinine concentrations, muscle Cr concentration, body mass, TBW, ECW, and ICW were measured, and subjects were randomly assigned to either a Cr or a placebo (P) group. The Cr group ingested 25 g/d of Cr for 7 days (loading phase) and 5 g/d for the remaining 21 days (maintenance phase), whereas the P group ingested a sucrose P using the same protocol. All the measures were reassessed immediately after the loading and maintenance phases.

Subjects:. Sixteen men (age = 22. 8 ± 3. 01 years, height = 179. 8 ± 7. 1 cm, body mass = 84. 8 ± 11. 2 kg) and 16 women (age = 21. 8 ± 2. 51 years, height = 163. 4 ± 5. 9 cm, body mass = 63. 6 ± 14. 0 kg) involved in resistance training volunteered to participate in this study.

Does creatine burn fat?

Creatine can help build muscle, but it doesn’t directly promote weight loss — and the evidence for its role in weight management isn’t strong one way or another. ( Weight loss medication is a more evidence-based option for people with obesity.)

Still, creatine can be used to support your body composition goals. If you’re thinking about giving it a try, keep these things in mind:

It should be combined with other lifestyle habits. The bottom line is that creatine on its own isn’t a weight loss solution. But it can be paired with things like good nutrition and exercise to maximize its benefits for achieving and maintaining a healthy weight.

Is it good to drink a lot of water when taking creatine?

It’s essential to drink plenty of water when taking creatine to get the most out of the supplements. Creatine might cause you to gain some weight from the water pulled into your muscles.

Creatine supplements come in different varieties, but creatine monohydrate has the most research backing its safety and effectiveness. Creatine works best when taken with easy-to-digest carbohydrates and proteins to quickly provide muscle boost during activity.

Avoid taking creatine with alcohol or caffeine, since they’re both diuretics that can cause dehydration. Also, if you have kidney or liver disease, talk with your doctor before taking creatine.