What are the side effects of creatine?
Creatine
Creatine occurs naturally in the body. Supplementation with creatine monohydrate, or additional creatine intake, has been shown to have positive effects on physical performance.
Creatine safety
Creatine monohydrate has an excellent safety profile as a dietary supplement. The positive assessment by the European Food Safety Authority reflects the overwhelming scientific consensus that chemically pure creatine monohydrate, when properly dosed, is safe and without side effects.
Supplementation
The only proven side effect is a slight weight gain. This is initially due to increased water retention in the muscles and subsequently to an increase in muscle mass – a desired side effect for many athletes.
Some online comments link creatine supplementation to stomach cramps, diarrhea, muscle cramps, and impaired liver and kidney function. However, controlled scientific studies have not been able to confirm these side effects, provided that pure creatine is taken in the recommended dosage with sufficient fluids. The vast majority of scientific studies refer to creatine monohydrate. Other forms of creatine have so far only been studied to a limited extent.
