From the Guidelines
Creatine is generally considered safe for most healthy adults when used as directed, but its use in individuals with pre-existing medical conditions, such as renal dysfunction, requires caution and consultation with a healthcare provider. When considering the use of creatine, it's essential to weigh the potential benefits against the risks, particularly in individuals with underlying health conditions.
- The recommended dosage is typically 3-5 grams per day, which can be taken at any time, with no loading phase necessary, though some people choose to start with a higher dose to saturate muscles faster 1.
- Side effects are usually mild and may include water retention, bloating, or digestive discomfort, and staying well-hydrated while using creatine is important.
- However, individuals with kidney problems should exercise caution, as creatine may exacerbate renal dysfunction, and discontinuation of the supplement may be necessary if renal dysfunction is evident 1.
- It's also important to note that the use of creatine in certain medical conditions, such as Duchenne muscular dystrophy (DMD), has not shown clear benefits and may be inappropriate, highlighting the need for individualized consideration and consultation with a healthcare provider 1.
From the Research
Safety of Creatine Supplementation
- The consensus on the safety of creatine supplementation is that it is a relatively safe supplement with few adverse effects reported 2.
- The most common adverse effect is transient water retention in the early stages of supplementation 2.
- When combined with other supplements or taken at higher than recommended doses for several months, there have been cases of liver and renal complications with creatine 2.
- However, studies have shown that short- and long-term creatine supplementations have no known significant effects on different studied indexes of kidney function in healthy athletes and bodybuilders with no underlying kidney diseases 3.
Potential Adverse Effects on the Kidney
- There is currently no definite clinical evidence about the adverse effects of creatine supplementation on kidney function in healthy individuals 3.
- It is advisable to suggest that creatine supplementation not be used by sportsmen or women with pre-existing kidney disease or those with a potential risk for kidney dysfunction 3.
- Creatine supplementation has been shown to have several health and therapeutic benefits throughout the lifespan, including promoting general health as we age and helping individuals recover from injury and/or manage chronic disease 4.
Comparison with Other Supplements
- Unlike some other supplements, such as beta carotene and vitamin E, which have been shown to have harms that outweigh their benefits, the evidence on creatine supplementation is more positive 5.
- However, it is essential to note that the evidence on the safety and efficacy of creatine supplementation is based on studies of healthy individuals, and more research is needed to evaluate its effects in individuals with underlying health conditions 2, 3, 4.