Creatine is one of the many popular and also well learned supplements top top the market, but there"s still a most misinformation. Here we dive into the myths about the threats of creatine and also look at the science.

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Creatine is just one of the most very researched additionally available. Even if you"re relatively new to the human being of, you"ve more than likely heard of it. What"s so an excellent about creatine? simply put, creatine help to combat fatigue during your workouts, permitting you to job-related out longer and with an ext intensity, eventually improving your strength and muscle size.

How that Works

In order for a muscle come contract, adenosine tree phosphate (ATP) must break turn off a phosphate group, leaving behind ADP (adenosine diphosphate). The only problem with this is the our body cannot use ADP for energy. The solution? ADP take away a phosphate from your body"s keep of creatine phosphate (PCr) to kind more ATP. Supplementation with creatine offer to increase creatine stores and PCr access in the body, result in faster ATP formation. Bottom line: The more PCr friend have, the much more work you can attain before exhaustion sets it.

Taken accordingly and consistently, creatine have the right to be among the most effective supplements for raising lean body mass and improving human body composition, strength, and high-intensity performance.<1,2> yet myths and also misinformation around safety and also potential side results still dog this supplement. Is it safe? does it cause weight gain? Is that damaging to your kidneys?

If you"re hungry because that answers, you"ve involved the best place. Here"s a look at six typical myths around creatine, and also the real truth behind them.

Myth 1: Creatine reasons Kidney and Liver Damage

Fact: There have actually been countless studies performed on creatine supplementation, every one of which have concluded irreversible creatine use does not appear to have actually any an adverse side impacts on the liver or kidneys.

There is no reality to the occasional rogue media stories claiming that creatine causes kidney stones or liver failure. Most of the concerns around the safety of creatine supplementation revolve approximately how well the kidneys space filtering blood.

Perhaps the confusion comes from elevated levels of creatinine (a marker supplied to diagnose kidney problems), i m sorry occurs complying with supplementation through creatine. However, this "false positive" is in no way harmful to your body. Moreover, there is no scientific evidence to imply that chronic supplementation v the encourage creatine dose is detrimental come kidney function.<3>

Several research studies have discovered no adverse results of creatine supplementation on exactly how well the kidneys filter blood.<4,5> Additionally, there have actually been thousands of studies looking at the overall safety of the supplement.

Since ns don"t suppose you to read through every article, here"s a quick review the the safety literature:

12 weeks of creatine supplementation has no effect on blood lipid profiles.<6>Long-term creatine supplementation does no adversely impact markers of wellness in athletes.<7,8>To date, studies have not found significant changes in renal, hepatic, cardiac, or muscle duty with creatine supplementation.<9>

Okay, i think you obtain the point. The safety and security of creatine has actually been prove over and over again, through some as lengthy as five years.<9> Bottom line: Creatine does not reason damage come the liver, kidneys, or any other body organ for that matter.

Myth 2: Creatine causes Gastrointestinal Distress

Fact: All accessible evidence suggests creatine is for sure to use, although it may reason some young GI distress.

There is some fact to gastrointestinal (GI) worries with creatine supplementation, but it"s rare. In fact, it"s report than just 5-7 percent of human being who take it creatine experience stomachaches.

Stomach distress frequently occurs when you take it too lot creatine at as soon as (e.g., a loading phase) or on an empty stomach.

In an effort to reduce the level the GI distress, micronized forms of creatine, which have been ground into smaller form, have come to be readily available. The premise the micronization is particle-size palliation to boost solubility the the substance, possibly reducing GI distress. It might also enable for a quicker mix and also faster absorption.<10>

Myth 3: Creatine reasons Cramping and Dehydration

Fact: there is no data that reflects creatine reasons muscle cramps or dehydration.

One that the most common concerns around creatine supplementation is that it can cause dehydration or cramping, an especially in hot and humid environments. This is just not the case. ~ above the contrary, creatine supplementation has been proposed come increase total body water, help to preserve hydration status.<11,12>


Currently, there is no evidence to indicate that creatine supplementation has damaging results on hydration or the body"s capability to manage its temperature, with the bulk of research reporting no change—or even an development in temperature regulation. <12,13,14,15> researchers out of mountain Diego State college reported that creatine supplementation was able to blunt the climb in main point temperature during 60 minute of exercise in the heat.<16>

Moreover, numerous studies have uncovered that creatine supplementation can carry out performance renovations in hot and humid environments, and that supplementation has actually no impact on muscle cramping.<17,18>

Myth 4: Creatine Supplementation Can cause Compartment Syndrome

Fact: while there may be a transient boost in pressure adhering to high doses of creatine, supplementation at recommended doses does no induce compartment syndrome.

Compartment syndrome is a problem referring to too much pressure in the muscle compartment. For this reason theoretically, the danger of compartment syndrome might be increased while supplementing with creatine because of liquid retention in the muscle cell and increased as whole size of the muscle tissue. However let"s be actual for a second. Compartment syndrome is much more likely the direct an outcome of injury or trauma—or potentially after that as a an outcome of therapy to one injury—that leader to inadequate blood circulation to tissue. If left untreated, injuries to nerves and tissues deserve to result.

Although there have been media reports of creatine supplementation inducing compartment syndrome in collegiate soccer players, they don"t hold up come scrutiny. An post published in the "Journal that American board of family members Medicine" in 2000 report a case study that a bodybuilder who arisen acute compartment syndrome.<19>

However, the participant had actually been one avid bodybuilder for five years previous, and had to be supplementing 25 grams a day—5 time the recommended dose—for a year. It"s an overwhelming to conclude even if it is the trouble resulted indigenous chronic supplementation v a high dose, or if the participant was training incorrectly, or if he to be using any type of other supplements no reported in the study.

Several other studies have examined the impacts of high sheep creatine supplementation and also compartment syndrome.<20,21> While researchers did watch acute increases in compartment pressure adhering to a high sheep of creatine, symptom did not resemble those of anterior compartment syndrome, and pressure values returned to normal quickly after the trial.

Myth 5: Creatine Supplementation causes Rhabdomyolysis

Fact: over there is no straight evidence that creatine supplementation promotes rhabdomyolysis.

This myth came to be a media favorite soon after an post published in the brand-new York Times claimed creatine supplementation was possibly linked to rhabdomyolysis in high school football players. Rhabdomyolysis refers to a severe break down of skeletal muscle because of injury that commonly presents v elevated creatine kinase levels and also anterior compartment syndrome.<22> This condition can result from extreme exercise in hot humid climates, specifically when the exercise is continued for numerous days.<23,24>

According come reports, the athletes in this situation were in a cultivate camp where they perform exhaustive bouts of recurring exercise in a hot and also humid rings room. No one of the athletes suggested they took creatine. Nevertheless, investigators speculated creatine can have resulted in the problem.


The suggestion that creatine supplementation cause rhabdomyolysis has actually no backing in clinical literature. Indeed, creatine kinase levels room elevated complying with supplementation, however these levels are nowhere close to the levels connected with rhabdomyolysis. Not to point out the assorted studies sustaining the safety and security of creatine supplementation ~ above hydration levels and also kidney function.

If anything, creatine has actually been presented to have actually a useful effect on hydration by raising water retention, lowering human body temperature, and also reducing exercising heart rate.<25>

Myth 6: Creatine leader To weight Gain

Fact: Creatine loading may cause an early stage weight acquire of 0.8 come 2.9 percent that body weight in the first couple of days due to water being pulled into the muscle; however, this is less likely come occur following a low-dose protocol.

There is a common case that all the weight got with creatine supplementation is as result of water weight. Indeed, number of researchers have discovered acute rises in total body water as a result of creatine supplementation.<2,15>

However, when an early weight gain may be a result of boost in water, research consistently reflects that creatine supplementation, in enhancement to resistance training, outcomes in rise in lean body mass and a diminish in fat mass, leading to development in body composition.

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<26,27> This is likely as result of a higher concentration that PCr and ATP stores, allowing for greater training intensities and volume.<1,28>