December 3, 2022


Its all about the Health

The Negative Side of Creatine Every Day

2 min read

The Negative Side of Creatine Every Day. Have you ever wondered about the possible side effects of taking creatine? One potential adverse effect is bloating. As indicated by studies, it is safe, hence why many health experts and trainers support the use of this as a supplement.


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In a nutshell:

Doses up to 25g daily for up to 14 days have been proven to be safe and effective. For long-term consumption, lower doses of up to 4-5g daily for up to 18 months have also been safely used.

Potential side effects of taking too much creatine Again, creatine is a safe and effective supplement. But larger doses may result in some adverse effects. Albeit rare and minor, here are the possible side effects of taking too much creatine daily you might want to consider. Although not everyone becomes bloated when taking the supplement, you can reduce the chances of it happening by skipping the loading phase and taking the daily maintenance dose of 3-5 grams instead.

Stomach comfort is also a minor adverse effect of too much creatine. In a study on athletes who were supplemented with 10g of creatine in a single serving, it was found that they experienced stomach upset, belching, and diarrhea. On the other hand, those who took a 2-5g single dose did not experience the same side effects. Therefore, if you wish to follow the loading protocol and also, avoid these side effects, simply split the 20-25 grams of creatine into 4-5 equal doses throughout the day.

As with many supplements or medications, excessive doses of creatine may also result in digestive issues, such as diarrhea. For instance, based on a study, a 10g dose per day increased the diarrhea risk by 56%. And as we`ve mentioned before, the 20-gram loading protocol is highly recommended to be split into 4 servings. However, taking creatine supplements can slightly increase the creatinine levels in your blood.


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