Boosting your strength with creatine: Is it safe?
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The bottom line
Creatine is used to improve athletic performance and increase muscle mass. It is safe for healthy people but is not recommended if you have liver or kidney disease or uncontrolled hypertension. It is also not recommended in teens until there are further studies. Side effects include nausea, diarrhea, bloating, and mild weight gain.
Prevention tips
Store creatine up, away, and out of reach of children.
Read the product label closely.
Take the recommended dose. Do not take extra doses.
If you are taking the powder, use the measuring device included with the product.
Drink fluids to avoid becoming dehydrated.
Store in a cool, dry location, not in direct sunlight.
Talk to your doctor if you have kidney or liver problems before taking creatine.
Talk to your doctor if you have diabetes since creatine can lower blood sugar.
This really happened
The parents of a 2-year-old boy found him with an open container of creatine monohydrate powder. Some was spilled on the floor, but there was powder on his hands and clothes, as well as in his mouth. The creatine supplement belonged to the boy’s father, who said he had been using it for several weeks and so the container was not full to begin with. The child was asymptomatic. His parents washed his hands, wiped out his mouth, and called their poison center. The poison specialist told his parents to give him fluids and observe him for diarrhea and stomachache. The poison center called back to check on the boy a few hours later. He remained asymptomatic and no further treatment was needed.
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What is creatine?
Creatine originates from three amino acids, the building blocks of protein. Creatine is made in your liver, kidneys, and pancreas, and is found in seafood and red meat. It is mainly stored in muscle, as well as small amounts in the brain in the form of phosphocreatine.
Creatine supplements are usually creatine monohydrate or creatine monophosphate. Supplements are available as capsules, tablets, or a powder that is mixed with liquid. They are typically used to improve athletic performance, especially during high-intensity exercise. They are also used in conjunction with resistance training to increase muscle mass, strength, and performance.
Creatine may also improve short-term memory, intelligence, and reasoning in healthy people. Researchers are also studying creatine’s impact on injury prevention and rehabilitation in athletes, as well as its effects on memory, brain health, and muscle strength in older adults.
Is creatine safe?
Yes, creatine is safe for healthy adults. It does not cause kidney disease or liver damage. However, if you already have kidney or liver disease, or other serious medical conditions, it may not be safe for you to take. Before you take creatine, you should discuss it with your clinician to make sure it is right for you.
Side effects of creatine
Side effects of taking creatine include nausea, diarrhea, and bloating. Creatine shifts water into your muscle cells, leading to mild weight gain. Although creatine does not dehydrate the body, the shifting water means the body may need more water to be healthy. The FDA does not review supplements for safety and effectiveness before they are sold, so a product may contain substances not listed on the label. These other substances might cause additional side effects.
Allergic reactions to creatine are possible. Symptoms may include rashes, swelling of the face, lips, tongue, or throat, breathing problems, and dizziness or faintness.
Can you overdose on creatine?
Creatine is not toxic, so you are unlikely to overdose on it. Symptoms after a large dose are similar to the side effects seen with normal doses. Very high doses can cause nausea, diarrhea, stomachaches, muscle cramps, weight gain, and a bloated feeling.
Have questions about creatine?
If someone swallows creatine, or if you have a question about using creatine safely, use the webPOISONCONTROL® online tool to get help, or call your poison center at 1-800-222-1222. Whether online or by phone, expert guidance is always free, confidential, and available 24 hours a day.
Does creatine affect the kidneys or liver?
Creatine does not affect the kidneys or liver in healthy people. If you have preexisting kidney disease, liver disease, or hypertension that is not under control, it may be unsafe.
Creatine is filtered by the kidneys and eliminated as creatinine. Adding creatine can then put extra strain on the kidneys. Similarly, creatine may increase metabolic stress on the liver, which breaks down amino acids. Creatine increases the amount of water in your muscle cells, which can worsen high blood pressure and lead to heart problems.
Is creatine safe for teenagers?
Creatine is not recommended for children under 18 years old. Both the American Academy of Pediatrics and the American College of Sports Medicine recommend against its use in teens. This recommendation is based on lack of information, not clear evidence of harm.
Can creatine interact with medicines or other supplements?
Yes, creatine can interact with some medicines. Drugs that affect the kidneys including nonsteroidal anti-inflammatory drugs (NSAIDs), diuretics, and cimetidine may result in kidney toxicity. Since creatine lowers blood sugar, it can interact with medications used for diabetes When taking creatine, it is best to avoid herbal stimulants because combining them with creatine may increase the risk of heart problems. You should also avoid taking creatine with large amounts of caffeine. Caffeine can have a diuretic effect, and too much caffeine may contribute to dehydration. Taking creatine when you are dehydrated can put additional stress on the kidneys.