THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. Researchers noted that creatine reduced cramping incidents by 60% (13). As stated by the International Society of Sports Nutrition up to thirty grams each day for 5 decades could possibly be protected and sound and can be typically very well tolerated with healthy folks. Learn about when to take creatine to maximize its impressive benefits. Creatine has not been shown to cause cancer There is a longstanding theory held by some in the scientific community that taking creatine increases your risk of developing cancer. Research has thoroughly documented that creatine supplements cause a quick increase in body weight. Another popular study often cited in the media reported kidney disease in a male weightlifter who supplemented with creatine (28). on Creatine has been used in alternative medicine as a possibly effective aid for enhancing athletic performance, and for increasing muscle strength in people with heart failure, muscular dystrophy, and McArdle's disease (a genetic disorder). Apart from that creatine is totally safe in short term as well as over the long term, creatine does not cause dependencies or any adverse effects when stopped. Creatine is a relatively safe supplement with few side effects reported. However, this slight increase is quite different from the large amounts of creatine kinase associated with rhabdomyolysis. They also state that long term (5 years) use of creatine has been considered safe. Creatine does not cause damage to skeletal muscle or the heart, liver, or kidneys. During high-intensity exercise, the stored creatine helps your muscles produce more energy. 3. One leading researcher reviewed several studies and concluded that creatine does not increase digestive problems when taken at recommended doses (30). However, this idea is not supported by any evidence. However, the fact that creatine raises creatinine levels does not mean that it is harming your liver or kidneys (21). Our website services, content, and products are for informational purposes only. Finally, there is a misconception that creatine is suitable only for male athletes, not for older adults, women, or children. "Because oral creatine supplements have been broadly utilized by bodybuilders and athletes for the past three decades, existing data suggest they are likely safe when taken at appropriate doses. It is obtained from meat and fish and can also be produced naturally in your body from amino acids (7). You should also consult a medical professional if you are pregnant, breastfeeding, or have a serious condition, such as heart disease or cancer. Side Effects & Safety When taken by mouth: Creatine is LIKELY SAFE when taken by mouth, short-term. How Does It Affect Your Kidneys and Liver? An Overview of Creatine Supplements. Water retention 9. It is therefore recommended that you purchase a trusted, high-quality product. Some people also confuse creatine with anabolic steroids, but this is yet another myth. Creatine Safety Myth #2: Creatine is stressful to the kidneys and liver. The most common side effect is weight gain, associated with increased water in muscles. Creatine is one of the demonized supplements in the fitness masses. Helps maintain healthy levels of blood sugar. The 7 Most Worrisome Side Effects Associated With Creatine Kidney and Liver Damage – This remains one of the legitimate potential creatine dangers although its … Creatine is considered to be safe as it is not a steroid but synthesized through other amino acids. Reviewed There is no evidence that it causes adverse conditions like rhabdomyolysis or compartment syndrome. However, no research suggests that it is unsuitable in recommended doses for women or older adults (1). In one study, the 5-gram recommended dose caused no digestive problems, while a 10-gram dose increased diarrhea risk by 37% (29). Creatine is legal for high schoolers (double check with local school athletic rules), but controversially because long-term studies on the effects are still lacking. Natural, does n't necessarily mean that it 's safe risk of rhabdomyolysis a!, supplemental creatine seems to be safe as it is not a steroid but synthesized through amino. Long periods of time it may protect against this condition ( 32, 33.! Side effect is weight gain from creatine use during exercise in hot weather which! Daily: current recommendation suggests taking creatine every day in low amounts ( 5 years ) use of kinase... 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