{"id":166493,"date":"2025-09-19T00:10:10","date_gmt":"2025-09-19T00:10:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/166493\/"},"modified":"2025-09-19T00:10:10","modified_gmt":"2025-09-19T00:10:10","slug":"what-it-is-side-effects-benefits","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/166493\/","title":{"rendered":"What It Is, Side Effects, Benefits"},"content":{"rendered":"

BUILDING MUSCLE<\/a> IS tough. Spending hours in the gym and meticulous meal planning<\/a> can get exhausting, especially when results come so slowly. But there is one thing that may speed up your gains: creatine<\/a>. <\/p>\n

We know\u2014supplements (especially of the muscle-building kind) can feel sketchy. But the science<\/a> is there when it comes to creatine. In fact, it’s one of the most studied supplements of all time. <\/p>\n

Our bodies create about 1 gram of creatine per day in our liver, kidneys, and pancreas. But to achieve the full strength- and muscle-building powers of creatine, you need at least 5 grams of creatine daily. That\u2019s where supplementation comes in.<\/p>\n

We contacted top experts to lay out what’s true about the benefits and side effects of creatine. Let’s<\/p>\n

What is creatine?
<\/p>\n

CREATINE IS AN endogenous amino acid derivative produced by vertebrate animals and occurring primarily in muscle cells, according<\/a> to the National Institutes of Health.<\/p>\n

Basically it’s an acid that your body can produce, by way of your kidneys, liver, and pancreas after you eat protein<\/a>. Animal proteins, particularly red meat and fish, contain creatine naturally, but you’d need to eat almost inhuman amounts of each to hit the level available in most creatine supplements.<\/p>\n

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RHJ<\/p>\n

What does creatine do? <\/p>\n

YOUR MUSCLES CONVERT creatine into phosphocreatine, which stimulates the production of adenosine triphosphate (ATP), which provides your body with energy for short, explosive bursts of exercise<\/a>.
<\/p>\n

So you do get stronger\u2014just not immediately.<\/p>\n

Creatine stimulates the body\u2019s energy production, which helps fuel your muscles. That’s why some people take it as a supplement to boost their performance in the gym.<\/p>\n

The mechanism is straightforward: If you’re able to lift more weight in the gym, you’re able to create more of the muscle fiber tears that your body can then repair and rebuild bigger and stronger after your workout.<\/p>\n

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Is creatine safe?<\/p>\n

THE GOOD NEWS is that creatine supplementation is well-studied in scientific circles (perhaps more so than any other supplement, short of protein powder<\/a>). And, if you’re taking creatine supplements correctly, that science largely considers creatine safe and effective. In short, creatine, when taken as recommended, delivers on its promises of strength and muscle gain.<\/p>\n

But them there’s the not-so-great news: You can incorrectly take creatine (read: “user error”), which can result in side effects. Take creatine the wrong way and you won’t experience the same benefits as someone who follows direction. In other words, you’re wasting your money. (And, if you’re buying the good stuff, creatine supplements aren’t cheap.)<\/p>\n

Don’t worry, though: “You should feel good about your creatine supplementation,” says Michael Roussell, Ph.D. “Take 5 grams of creatine monohydrate with your workout shake to help you get bigger and stronger.”<\/p>\n

Although some research has pointed to creatine\u2019s efficacy for high-intensity<\/a>, explosive exercises like sprinting, the overall results have been mixed. <\/p>\n

Does creatine effect muscle growth? <\/p>\n

CREATINE DOESN’T HAVE the same effect in everyone who takes it, but a majority of people will gain weight by using it.
<\/p>\n

“Creatine is a quick way to add muscle, but not without some water weight, too,” Carolyn Brown, R.D., a nutrition counselor at Indigo Wellness Group<\/a>. “Most people gain between two and four pounds of water retention in the first week.”<\/p>\n

But that water weight is good. Creatine pulls more water into your muscles, making your muscles bigger and fuller.
<\/p>\n

And if you’re not gaining weight on creatine in the short-term, you may not be drinking enough water<\/a>. Make sure you’re well-hydrated when you’re taking creatine supplements. <\/p>\n

After that initial retention period, subsequent gains are due to the increase in the workload you can handle, according to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England.<\/p>\n

Basically, if you continue pushing harder and harder in the gym, creatine will keep fueling you to greater gains.<\/p>\n

Some people think that if they take creatine and don\u2019t work out, they\u2019ll put on fat\u2014but Roussell says it isn\u2019t true.<\/p>\n

“Creatine contains no calories, and has no impact on your fat metabolism,” he says. “So taking creatine and not working out is just going to lead to nothing.”<\/p>\n

That said, you can’t take creatine, not workout, and expect to gain muscle. It just doesn’t work that way. <\/p>\n

What form of creatine should I take?<\/p>\n

SOME FORMS OF the supplement are indeed better than others.
<\/p>\n

“If you\u2019re going to add a supplement in, make sure it\u2019s creatine monohydrate,” Brown says. “A lot of other supplements out there will have a lot of junk that you don\u2019t need, and they\u2019ll be much more expensive.”<\/p>\n

One category to watch out for: “pre-workout” supplements that advertise that they contain creatine. Surprise: Many of these supplements do not contain the minimum amount of the nutrient proven to be effective.<\/p>\n

Powder is the way to go. Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. Don\u2019t bother with them.<\/p>\n

Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma, recommends 100 percent pure creatine powder. Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance.<\/p>\n

“Save money and buy creatine powder and [mix it with] fruit juice,” Kerksick says.<\/p>\n

Fruit juice? That\u2019s right\u2014the sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle. It works with any carbohydrate-containing beverage though, so if fruit juice isn’t your thing, sports beverages work just fine too.
<\/p>\n

You need about 70 grams of simple sugars for every five grams of creatine, Greenhaff says. He suggests looking for a drink or supplement with 60 grams of carbs per 100 grams of product.<\/p>\n

You\u2019ll know the powder is of poor quality if it\u2019s hard to dissolve and there\u2019s residue at the bottom of your glass after you drink it. You want the powder in your muscles, not in the glass. If this happens, try a different brand.<\/p>\n

And pills? While they’re effective, you often have to take a ton, especially during the creatine loading phase<\/a>, in order to hit an effective dosage. If you love taking pills, go for it. For everyone else, powders seem to be the best bet.<\/p>\n

Here’s a buyer’s guide<\/a> for what to look for in a high-quality, effective creatine supplement. <\/p>\n

How much creatine do I need per day? <\/p>\n

ACCORDING TO THE Cleveland Clinic<\/a>, it’s recommended to get 3 to 5 grams of creatine per day. Typically, one scope of creatine powder is enough to cover this amount. It is recommended by the National Library of Medicine<\/a> to take the creatine post exercise. <\/p>\n

Note, though, that more is not better. Take over the recommended 5 grams of creatine, and you’re simply wasting your product. The body will not use more than it needs. <\/p>\n

How do I find the right creatine supplement?<\/p>\n

WHEN YOU’RE SHOPPING for a creatine supplement, be sure that the bottle says NSF-certified or third-party tested. This means that an outside organization has checked the quality, purity, and safety of the ingredients, making sure what’s on the bottle represents what is inside. Check out our best creatines<\/a> story for more options, but here are a few of our favorite products.<\/p>\n

Best Creatine For Athletes Of All Ages<\/p>\n

\"Creatine<\/a>Thorne Creatine Monohydrate<\/p>\n

Best Entry Creatine<\/p>\n

\"Creatine\"<\/a>What foods are high in creatine? <\/p>\n

JUST AS OUR bodies produce creatine, the chemical is also found naturally in various foods. <\/p>\n

“Creatine isn\u2019t just found in supplements,\u201d Brown says. “It\u2019s actually found in beef, pork, and salmon.”<\/p>\n

Try these recipes for creatine-rich meals:
<\/p>\n

Those who are vegetarian or vegan, and are missing out on these kinds of foods, may greatly benefit from supplementing creatine. <\/p>\n

Are there any health risks to taking creatine? <\/p>\n

THERE’S LOADS OF stories of creatine causing kidney and blood sugar issues. Researchers are constantly studying creatine for its effectiveness and safety. That\u2019s why many trainers and health experts support the use of creatine: Studies indicate it\u2019s safe.
<\/p>\n

“Creatine is one of the most-researched sports supplements<\/a> out there,” Kerksick says. “And there\u2019s no published literature to suggest it\u2019s unsafe.” <\/p>\n

There have been anecdotal reports of kidney damage, blood sugar concerns, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. But the key word is anecdotal.<\/p>\n

“I\u2019m not saying people don\u2019t experience cramps, but I don\u2019t believe it can be very common,” Greenhaff says. “If there were any major adverse side effects, we would have seen them by now.”<\/p>\n

Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M.D., president of ConsumerLab.com. “Too much vitamin C can cause diarrhea, and too much iron may lead to stomach problems,” he says.<\/p>\n

To be safe, he recommends using creatine only if you are healthy and have no kidney problems. That\u2019s because your kidneys excrete creatinine, a breakdown product of creatine.
<\/p>\n

Are there side effects of taking creatine?<\/p>\n

STUDIES HAVE FOUND creatine to be very safe. But, if you can get big without it, there\u2019s no real reason to spend your money on it. <\/p>\n

Kids under age 18<\/a> should avoid creatine, though, says Jim King, M.D., president of the American Academy of Family Physicians. “Children are still in a growing phase, and we\u2019re not sure what impact creatine may have on muscles and bones as they grow. I feel very strongly that middle and even high schoolers shouldn\u2019t use it.” <\/p>\n

Will creatine increase my power, strength, and body mass?<\/p>\n

HERE’S ONE THING all the experts can agree on: It\u2019s impossible to say.<\/p>\n

Creatine has different effects on every individual. Some people just don\u2019t respond to creatine\u2014it\u2019s a genetic thing.<\/p>\n

If you’ve started taking creatine, you should know if it works for you in about a week. If your training volume increases, it\u2019s working for you. If not, you\u2019re probably a non-responder, and taking the powder isn\u2019t going to help you.<\/p>\n

Diet is important. Since certain meats and seafood have high levels of creatine, vegetarians\u2014i.e., people who don\u2019t eat those creatine-rich foods on the reg\u2014usually see a greater response. Those whose diets are highly carnivorous may see less change.<\/p>\n

Of course, a healthy diet<\/a> is key to anyone\u2019s muscle-building plan. “If your diet is junk, there\u2019s no point in adding creatine,” Kerksick says. “It\u2019s better to eat good sources of carbohydrates and lean protein.”<\/p>\n

In the end, creatine alone will not make you a bigger man. It’s a complement to proper diet and exercise\u2014not a replacement. <\/p>\n

“Only when combined with exercise does it improve the quality of training,” Greenhaff says. “You still have to do the work.\u201d<\/p>\n

Related Stories\"Headshot<\/p>\n

Paul Kita is a Deputy Editor at Men’s Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men’s Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.<\/p>\n

\"Headshot<\/p>\n

Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She\u2019s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men\u2019s Health, HealthCentral, Livestrong, Self, and others.<\/p>\n

\"Headshot<\/p>\n

Leslie is a sports dietitian based in Pittsburgh, PA. Her clients include the Kansas City Chiefs. She also works with the XFL and USFL. Her company Active Eating Advice\u2014be fit, fed and fearless\u2014provides performance nutrition consulting.<\/p>\n","protected":false},"excerpt":{"rendered":"BUILDING MUSCLE IS tough. Spending hours in the gym and meticulous meal planning can get exhausting, especially when…\n","protected":false},"author":2,"featured_media":166494,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[1335,100329,100328,100325,100326,97,1028,100327,269],"class_list":{"0":"post-166493","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-creatine","9":"tag-creatine-dangers","10":"tag-creatine-risks","11":"tag-creatine-side-effects","12":"tag-creatine-supplement","13":"tag-health","14":"tag-hreflangevergreen","15":"tag-muscle-building-supplements","16":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/166493","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=166493"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/166493\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/166494"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=166493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=166493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=166493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}