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Creatine Mythbuster: Why Creatine Is Safe For You

Despite being one of the most popular and consumed supplements in the fitness world, creatine is one of the most misunderstood. There are many rumors and myths surrounding the potential side effects of the supplement, specifically about its impact on the kidney and liver. As such, it’s easy to succumb to scaremongering and ask the question: is creatine safe?

To simplify the matter, we’ve tackled the topic head on to dispel any concerns around taking creatine.

What’s in this article:

What is creatine?

Creatine is a naturally occurring amino acid that helps build muscle. When stored in your muscle tissue, it helps provide your muscles with energy.

The bottom line is, keeping creatine levels up is a great way of staying energized during a workout. Creatine energy is created in short sharp bursts – perfect for any high-intensity sports such as football, sprinting and powerlifting.

Creatine also pulls more water into your muscles as your work out, helping the protein to build muscle. That means shorter recovery times and better performances in the gym.

Although creatine can make your muscles bigger, it won’t make you stronger straight away. It gives your body the energy to work harder and delay fatigue – so you can push yourself harder and benefit from a more intense workout. After your gym session, you can combine creatine with protein to maximize the results.

Creatine is usually found in protein-rich food such as eggs, meat and fish. But you’d have to eat a lot to get the same benefit as just one shake – and that’s just not convenient. To take on creatine in an easier, more accessible format, supplement your diet with creatine powders and shakes.

By upping your creatine intake, you can saturate your muscles so your body is better prepared to create energy when you work out. Our quality range of creatine products can make this happen fast.

Our Creatine Monohydrate and Creapure® products are some of the purest options out there, and they come in a wide range of delicious flavors.

micronized creatine monohydrate

Do I need creatine?

Whether you’re a weekend warrior or a professional athlete, creatine can help you take your workout to the next level. As an energy-enhancing supplement, it’s specifically useful in high-intensity sports, helping to deliver a more explosive workout.

Creatine increases your power and delays the onset of fatigue. With this extra energy, you have the ability to push your workout that little bit further – and grow some serious muscle.

The short, sharp burst of power creatine delivers is most effective for around 90 seconds at a time. This means it’s not the best choice if you’re an endurance athlete, a distance runner or equivalent.

You may just want to see an improvement in your overall performance, or need an extra push to bust a plateau. Either way, creatine could make all the difference.

Is creatine safe?

Yes, creatine is completely safe when used as directed. However, it’s a very misunderstood supplement, so below we’ve answered some common concerns:

  • Can it damage your kidney or liver? There is no proven link between high doses of the supplement and damage to any organs[1]. That means you can take the supplement at an initial higher-dosage loading phase, without worrying about side effects.
  • Does creatine cause cramps and stomach pain? There is no evidence that creatine causes stomach pain and cramps. However, creatine does draw water from your body – so if you are experiencing any pain, it’s likely due to dehydration. To avoid this, drink plenty of water throughout the day – especially during your loading phase.
  • Do you need to take lots of creatine to make it work? To reap the rewards of creatine, you need to saturate your muscles with the supplement. Initially, we recommend a loading phase of 5g four times a day for the first week. After that, simply take one 5g portion a day.

Is creatine safe for teens?

There has been no medical or clinical evidence linking creatine to any medical issues for teens. [2]

The best way to ensure there are no cramps or aches is to take as instructed and drink plenty of water whenever you consume the supplement. In short, creatine is safe for teens.

man wearing blue gym clothing

Is creatine monohydrate safe?

Before you consume anything, it’s important to make sure it won’t negatively affect your health.

Creatine monohydrate is perfectly safe, because your body produces it naturally. It’s also found in many food sources, so it’s very likely your body is already used to creatine and knows how to use it.

Eating more meat, fish and eggs will increase the creatine levels in your body – but it can be costly and impractical way of doing it. An easier, more convenient way of getting your creatine hit is by consuming creatine monohydrate supplements. We’ve made sure our recommended dosages are just the right amount to see the best results.

As one of the most studied supplements in the fitness world, it’s important to recognize that there has been no link between creatine and any damage to the body. [3] Creatine doesn’t harm internal organs, and it won’t cause any pain at all to those who take it as recommended. As long as it’s taken at the correct dosage and consumed with plenty of water, you won’t feel any discomfort at all.

Not only is creatine safe for you to consume, it could be a game changer for your fitness levels. Expect more power, the ability to go further and do more in every workout with the help of creatine.

For many gym goers, creatine unlocks a whole new level of fitness, so give it a try – it could transform your performance and your physique.

[1] Medicine and Science in Sports and Exercise; 01 Mar 2000, 32(3):706-717 (http://europepmc.org/abstract/med/10731017)

[2] Int J Sport Nutr. 1997 Dec;7(4):330-46 (http://www.ayfcoaching.com/AcuCustom/Sitename/Documents/DocumentItem/283.pdf)

[3] Medicine and Science in Sports and Exercise; 01 Mar 2000, 32(3):706-717 (http://europepmc.org/abstract/med/10731017)

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Arabella Ogilvie

Arabella Ogilvie

Writer and expert

Arabella has a Bachelor of Science degree in Physiology from the University of Glasgow where she covered health topics ranging from the physiological effects of exercise and nutrition, to psychology and neuroscience. She has a lifelong interest in sport and fitness, including running, swimming, hockey, and especially rowing. At university, Arabella was a keen rower and competed in the first boat at events such as the prestigious Henley Women’s Regatta, The Scottish Boat Race, and British University Championships, and won Novice Rower of the year in her first year. In her spare time, Arabella loves to train in the gym and practice yoga and meditation. She is passionate about the natural world and will take any opportunity to be outdoors, be it hiking in the Scottish Highlands or conducting scientific research in the Peruvian Amazon Rainforest. Find out more about Arabella’s experience here.

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