creatine negative side effects

Concerns regarding the negative side effects of creatine supplementation have been raised in the past. There are common concerns like muscle cramps, headaches, and gastrointestinal issues due to the supplement's ability to increase water content in the muscles and possibly in the brain. Initial worries also included potential risks of kidney problems and insulin resistance, which might lead to diabetes or cancer. However, extensive research has shown little evidence supporting these negative effects in healthy individuals using creatine properly 1.

The most noted side effect is digestive distress, particularly when using a loading phase with high doses of creatine. This can lead to bloating, water retention, and diarrhea. To minimize these effects, experts recommend starting with a lower daily dose of 2 to 5 grams 2.

Another concern involves pre-existing kidney conditions. While creatine itself has not been shown to impair kidney function in healthy individuals, those with existing kidney issues should consult healthcare providers before starting supplementation, as creatinine levels can be elevated, potentially misleading tests 3.

Overall, creatine is considered very safe for most people, and its side effects are generally mild when taken within recommended dosages 4.