Wat zijn de bijwerkingen van creatine?

What are the side effects of creatine?

Geschreven door: Ebrina van der Bijl

|

Gepubliceerd op:

|

Leesduur: 10 min

Creatine is a popular supplement, especially among athletes. This isn't surprising, as creatine helps your muscles release energy quickly. Your body stores it as a kind of energy reserve in your muscles.

Still, all sorts of stories circulate about side effects. But many of these stories are exaggerated or not properly researched.

Most complaints only arise if you do not use creatine correctly, for example at too high doses or without sufficient water intake.

In this blog you can read which side effects should be taken seriously, why they sometimes occur and how you can easily prevent them.

Creatine causes slight weight gain due to water retention in muscles and increased muscle mass. The effect usually disappears after discontinuing use.

Gastrointestinal complaints (bloating, diarrhea) may occur with high doses. This can be avoided by taking lower, staggered doses.

Myths about muscle cramps, hair loss, and elevated blood pressure are largely unfounded. Proper hydration and medical advice for any health concerns are essential.

Table of contents
What is creatine and how does it work? What are common side effects of creatine? The facts The myths Between myth and fact What does science say about these side effects? 1. Weight gain 2. Stomach and intestinal complaints 3. Muscle cramps 4. Hair loss 5. Elevated blood pressure Who should be extra careful with creatine? How do you use creatine safely? Conclusion

What is creatine and how does it work?

Creatine is a naturally occurring substance stored primarily in your muscles. It helps release energy, especially during short, intense bursts of exercise, such as strength training or sprinting.

This is how it works:

  • Creatine is primarily obtained through your diet as building blocks, namely the amino acids arginine , glycine , and methionine . These amino acids are primarily found in animal products such as meat and fish.
  • After you eat them, your body uses them to make its own creatine, mainly in the liver, kidneys and pancreas.
  • This creatine is then transported through your blood to your muscles, where it is stored as phosphocreatine . This is the form of creatine your body uses to quickly release energy during short, intense bursts of exercise.
  • Your muscles then use phosphocreatine to quickly replenish ATP (the immediate energy carrier of your cells) when needed.

Good to know : The most commonly used form of creatine as a supplement is creatine monohydrate. It has been popular for years, partly due to its simple composition and wide availability.

What are common side effects of creatine?

There's a lot of talk about creatine's side effects, but not everything you hear is scientifically proven. Some of these so-called side effects aren't actually that serious, or even completely untrue. (1) (2)

I delved into the scientific studies and investigated the most commonly mentioned side effects of creatine:

The facts

  • Creatine can make you gain weight - This is true. If you take creatine, you might notice a slight weight gain. Don't panic: this isn't because you're storing fat, but mainly because you're building more muscle mass and retaining a little more water in your muscles. This effect is completely normal and usually disappears when you stop taking creatine.
  • Creatine can cause gastrointestinal discomfort – this is also true. Some people experience stomach pain, bloating, or diarrhea, especially at higher doses. This can be related to the way creatine is absorbed. It can often be remedied by lowering the dose or dividing creatine into smaller doses throughout the day.

The fables

  • Creatine gives you muscle cramps - No, that's not true. It's sometimes said that creatine can cause muscle cramps, but scientific evidence for this is limited. If you experience muscle cramps, it's actually a result of insufficient hydration, as creatine retains water in your muscles.
  • Creatine can make you bald— thankfully, not! It's sometimes said that creatine can cause hair loss, especially in people sensitive to the hormone dihydrotestosterone (DHT). But this claim is based on a single, small-scale study and therefore proves nothing.

Between myth and fact

  • Creatine raises your blood pressure - Partly true. Creatine can, in rare cases, slightly increase blood pressure, especially in people who already have high blood pressure, but this effect is not significant for most users.

What does science say about these side effects?

Only sound research reveals which creatine side effects are truly proven—and which aren't. Here's what science says:

1. Weight gain

A large analysis of 143 studies shows that creatine use leads to a small increase in weight and lean body mass ( an average of 0.82 kg ), and even a slight decrease in body fat percentage. (3)

The Nutrition Center gives a slightly wider margin and states that you can gain between 0.6 and 2 kg when you use creatine supplements.

This means that the extra weight does not come from fat , but from the increase in muscle mass and the extra fluid that your muscles retain.

Good to know : Research shows that increases in muscle mass, strength and lean body mass are greatest in people who combine creatine with strength training, compared to people who only take creatine without training. (3)

2. Stomach and intestinal complaints

A study among top athletes looked at the effect of different doses of creatine on your stomach and intestines.

What turned out? If you take 10 grams of creatine at once, you have a much higher chance of diarrhea than if you split the same dose over two times a day. Diarrhea, bloating, and belching occurred most often with the high single dose. (4)

Tip : If you take creatine in smaller doses spread throughout the day, the risk of stomach upset is just as low as in people taking a placebo. This also works well with lower doses (for example, 3 to 5 grams). This can be a good solution, especially if you have a sensitive stomach.

3. Muscle cramps

Several scientific studies show that there is no strong evidence that creatine directly causes muscle cramps.

Hydration does play a role. Creatine draws water to the muscles, and if you don't drink enough water, this can lead to dehydration. Dehydration can worsen muscle cramps, but this isn't directly attributable to the creatine itself.

Tip : When taking creatine, it's important to stay well hydrated. This will help reduce the risk of muscle cramps and get the most out of your supplement. (2)

4. Hair loss

The idea that creatine causes hair loss is based on a small 2009 study of just 20 rugby players, which found that creatine increased DHT levels. DHT is linked to hair loss.

However, larger studies have not confirmed these findings, so we cannot speak of a direct link between creatine and hair loss. (5)

Good to know : Genetics likely plays a bigger role than creatine use. If you're prone to baldness, be cautious, but for most people, there's no reason to worry.

5. Increased blood pressure

There are several concerns about the possible effects of creatine on blood pressure, but most studies show no significant effect on blood pressure in healthy people.

For example, in older men who used creatine, no noticeable effect on blood pressure was found. In rats with high blood pressure, creatine also had no effect on their blood pressure or heart health.

There is some evidence that higher creatine levels may contribute to an increased risk of high blood pressure, especially in men who already have high blood pressure, but this has not been definitively proven. (6) (7) (8)

In short : The effect of creatine on blood pressure isn't entirely clear yet, and more research is needed. For most healthy people, creatine doesn't seem to be a problem, but if you already have high blood pressure (or are at risk for it), consult your doctor before starting creatine supplements.

Who should be extra careful with creatine?

While the downsides of creatine for most people are limited to mild side effects, there are some groups that should be extra careful:

  • People with kidney problems or an increased risk of kidney disease - Because the effects on the kidneys in these cases are not fully known
  • People taking medications that affect fluid balance or kidneys - Creatine affects the water balance in the body and may increase or alter the effect of medications that affect the kidneys or fluid balance
  • Children and young people without medical supervision, given the lack of extensive research into the effects on this age group

If you have any doubts about the suitability of creatine for your situation, it is always best to consult a doctor first.

How do you use creatine safely?

Want to use creatine without any risks? Keep these guidelines in mind:

  1. Use a safe dosage - 3 – 5 grams per day is usually sufficient (9)
  2. Choose creatine monohydrate - This is the most researched and effective form
  3. Drink enough water - Creatine can affect water balance, so make sure you drink more than average: 2.5 to 3 liters per day, especially on days when you exercise
  4. Do not use on an empty stomach - This is especially important if you have a sensitive stomach
  5. Dissolve creatine powder in warm water or fruit juice - Mix it in a warm liquid as it dissolves better in that (10) or a carbohydrate-rich drink (such as sports drink or fruit juice), this may help the absorption of creatine into your muscles
  6. Be careful with caffeine - Caffeine can worsen stomach upset when taken with creatine, so it's best to take them separately if you're prone to stomach irritation (11)
  7. Divide your dose over two times a day - This can be especially helpful if you suffer from stomach and intestinal complaints
  8. Be alert to side effects - Pay attention to any changes in your body and stop if you experience any unwanted effects
  9. Consult your doctor - If you have a medical condition or are taking medications, it is wise to consult your doctor first.
  10. Do not use until you are an adult - Creatine is not recommended for children and adolescents without medical supervision

These guidelines will help you use creatine responsibly.

Conclusion

For most people, creatine is a safe and effective supplement when used correctly.

Most of the disadvantages reported about creatine are often exaggerated and, in reality, turn out to be much less serious. The only scientifically proven side effects are:

  • A small weight gain , mainly due to water retention in your muscles, not fat.
  • Stomach discomfort such as bloating or mild diarrhea, especially with high doses or when taking creatine all at once. These symptoms are easily avoided by lowering your dose or spreading it out over the day.

Do you have high blood pressure, are you under 18, are you taking medication, or do you have other health problems? Then it's a good idea to discuss the use of creatine supplements with your doctor first.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

Read more

Sources used

  1. Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., Kreider, R.B., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S., & Ziegenfuss, T.N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal Of The International Society Of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00412-w
  2. Poortmans, J. R., & Francaux, M. (2000). Adverse Effects of Creatine Supplementation. Sports Medicine, 30(3), 155–170. https://doi.org/10.2165/00007256-200030030-00002
  3. Pashayee-Khamene, F., Heidari, Z., Asbaghi, O., Ashtary-Larky, D., Goudarzi, K., Forbes, S.C., Candow, D.G., Bagheri, R., Ghanavati, M., & Dutheil, F. (2024). Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis. Journal Of The International Society Of Sports Nutrition, 21(1). https://doi.org/10.1080/15502783.2024.2380058
  4. Ostojic, S. M., & Ahmetovic, Z. (2008). Gastrointestinal distress after creatine supplementation in athletes: Are side effects dose dependent? Research in Sports Medicine, 16(1), 15–22. https://doi.org/10.1080/15438620701693280
  5. Van Der Merwe, J., Brooks, N. E., & Myburgh, K. H. (2009). Three Weeks of Creatine Monohydrate Supplementation Affects Dihydrotestosterone to Testosterone Ratio in College-Aged Rugby Players. Clinical Journal Of Sport Medicine , 19 (5), 399–404. https://doi.org/10.1097/jsm.0b013e3181b8b52f
  6. Aron, A., Landrum, E. J., Schneider, A. D., Via, M., Evans, L., & Rawson, E. S. (2024). Effects of acute creatine supplementation on cardiac and vascular responses in older men; a randomized controlled trial. Clinical Nutrition ESPEN, 63, 557–563. https://doi.org/10.1016/j.clnesp.2024.07.008
  7. Alves, C.R., Murai, I.H., Ramona, P., Nicastro, H., Bechara, L.R., Lancha, A.H., Brum, P.C., Irigoyen, M.C., & Gualano, B. (2012). No effect of creatine supplementation on oxidative stress and cardiovascular parameters in spontaneously hypertensive rats. Journal Of The International Society Of Sports Nutrition, 9(1). https://doi.org/10.1186/1550-2783-9-13
  8. Post, A., Kremer, D., Swarte, JC, Sokooti, ​​S., Vogelpohl, FA, Groothof, D., Kema, I., Garcia, E., Connelly, MA, Wallimann, T., Dullaart, RP, Franssen, CF, & Bakker, SJ (2021). Plasma creatine concentration is associated with incident hypertension in a cohort enriched for the presence of high urinary albumin concentration: the Prevention of Renal and Vascular Endstage Disease study. Journal Of Hypertension , 40 (2), 229–239. https://doi.org/10.1097/hjh.0000000000002996
  9. Jaramillo, A. P., Jaramillo, L., Castells, J., Beltran, A., Mora, N. G., Torres, S., Parraga, G. C. B., Vallejo, M. P., & Santos, Y. (2023). Effectiveness of Creatine in Metabolic Performance: A Systematic Review and Meta-Analysis. Cureus. https://doi.org/10.7759/cureus.45282
  10. Kreider, R.B., Jäger, R., & Purpura, M. (2022). Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients, 14(5), 1035. https://doi.org/10.3390/nu14051035
  11. Elosegui, S., López-Seoane, J., Martínez-Ferrán, M., & Pareja-Galeano, H. (2022). Interaction Between Caffeine and Creatine When Used as Concurrent Ergogenic Supplements: A Systematic Review. International Journal Of Sport Nutrition And Exercise Metabolism, 32(4), 285–295. https://doi.org/10.1123/ijsnem.2021-0262
← Go back