Creatine Side Effects: The Good, The Bad, And The Possibly Ugly

What is creatine and why is it such a big deal nowadays? Simply put, creatine is an amino acid that is naturally produced in our liver. It is believed to promote muscle growth and strength, which is why it has become one of the most popular bodybuilding supplements these days. In fact, a 12-week trial conducted by a Pennsylvania State University research team ended with creatine users gaining twice as much muscle and becoming stronger in both the bench press and the squat.

Suffice it to say that creatine works. Weightlifters, fitness instructors, and marketers all agree on this. However, there are some concerns from various sectors that some creatine side effects may be harmful in the long run. Are these concerns valid? Is there truth to all the stories about the negative effects of creatine on your body? Well, it is always good to weigh the advantages and disadvantages of any substance before deciding whether to take it or not, especially where your health is concerned. So, let's take a closer look at creatine and see what it can actually do for you.

Negative Side Effects

One of the negative creatine side effects that cause much concern is the possibility of it causing some serious health problems. This concern arose from the fact that there have been anecdotal reports of kidney damage, muscle cramps, dehydration, diarrhea, and heart problems. After almost two decades of research, it has been found that although there ARE such incidences, they occur very rarely. Furthermore, these complaints are also often associated with taking in too much of certain vitamins. The safest route, therefore, is to take everything in moderation and to take creatine only after consulting with your doctor and ensuring that you are completely healthy to begin with.

One side effect of creatine that has indeed been proven by users and researchers alike is that it causes an increase in water weight. Water retention generally makes you look a bit bloated, as if you've just consumed a very large dinner. While some people might appreciate the fact that their muscles look considerably larger, others lament the fact that their muscles feel a bit softer to the touch. Therefore, if you are aiming for rock-hard muscles, then it is best to stay away from creatine.

Another negative side effect is that when you have been using creatine supplements for some time and then you decide to stop, you will experience a sharp decrease in your energy levels. Furthermore, your muscles may look a little deflated due to the loss of your excess water weight. It may be wiser to reduce your intake gradually instead of stopping all at once in order to avoid these two creatine side effects.

In sum, there really isn't any proof of creatine having any serious negative side effects. This is probably one of the most researched substances in the world, and all the research conducted on it has come up with no record of harmful side effects. With a little education on proper use, therefore, it is indeed possible for you to make creatine work to your advantage.

Positive Side Effects

Now that we've established that creatine doesn't really have any serious negative side effects, let's move on to the good stuff. What are the positive creatine side effects? How can creatine supplements help you achieve your muscle building and fitness goals? Generally speaking, creatine is an energy booster. It increases your body's natural ability to produce energy very quickly.

Considering that creatine boosts your energy levels, an indirect positive side effect, therefore, is that it increases your ability to train harder and more often. This makes it easier for you to produce faster and more significant results in muscle building. In fact, research has shown that creatine works best with explosive activities and high-intensity training. This means that those who indulge in weight training and sports such as football, baseball, and sprinting gain the most benefits from creatine supplements.

Some people also claim that creatine helps improve endurance and performance in aerobic-type exercises, but there isn't enough evidence to prove these claims. What HAS been proven by many users and researchers is that using creatine will make you gain weight and look bigger. For this reason, creatine is highly recommended to skinny guys who go to the gym primarily to bulk up. And while the initial gain you experience may be due to excess water weight as mentioned in the negative side effects part of this article, you can easily replace that with muscle weight as your strength grows and you are able to increase your workload at the gym.

So, can creatine truly help you achieve your muscle building and fitness goals? Yes, it can. But, here's the catch: Creatine only works if YOU make it work! This means you'll have to take advantage of the energy boost it gives and do your thing at the gym. Otherwise, all you'll really get from creatine is additional water weight. And just because there's no proven negative side effects, it doesn't mean you have to start using this supplement. If you're already well on your way towards achieving your fitness goals without it, then there's really no reason to use it.

Kids under 18 years of age are also advised against using creatine primarily because there have been very few studies done on children using the supplement as an exercise enhancer. There is also a possible risk of creatine causing permanent damage in children's muscles. Remember that those under 18 are still within the natural growing phase, which is why it isn't advisable for them to use muscle growth supplements of any kind.