What is the safety of creatine (creatine monohydrate) supplementation for males trying to gain muscle?

From the Guidelines

Creatine monohydrate supplementation is generally considered safe for healthy adult males trying to gain muscle, with a recommended dosage of 3-5 grams daily. The safety of creatine supplementation has been extensively studied, and the evidence suggests that it does not cause significant harm to healthy individuals 1. However, it is essential to note that individuals with pre-existing kidney conditions should consult a healthcare provider before using creatine supplements, as it may affect kidney function 1.

The typical recommended dosage of creatine monohydrate is 3-5 grams daily, which can be taken at any time of day with water. A loading phase of 20 grams daily (divided into 4 doses) for 5-7 days may be used before dropping to the maintenance dose, but it is not necessary 1. Side effects of creatine supplementation are usually mild and may include water retention, bloating, or digestive discomfort in some individuals.

It is crucial to stay well-hydrated while supplementing with creatine to minimize any potential side effects. Creatine works by increasing phosphocreatine stores in muscles, which helps regenerate ATP (the primary energy currency of cells) during high-intensity exercise, allowing for greater work capacity during resistance training. This leads to enhanced strength, power output, and muscle growth over time.

The evidence from the study by Collins et al. 1 suggests that creatine supplementation is safe and effective for healthy adult males trying to gain muscle, with a strong safety profile. However, it is essential to consult a healthcare provider before using creatine supplements, especially for individuals with pre-existing kidney conditions.

Key points to consider when using creatine monohydrate supplementation include:

• Recommended dosage: 3-5 grams daily
• Loading phase: 20 grams daily (divided into 4 doses) for 5-7 days (optional)
• Side effects: usually mild, may include water retention, bloating, or digestive discomfort
• Importance of staying well-hydrated
• Consult a healthcare provider before use, especially for individuals with pre-existing kidney conditions.

From the Research

Safety of Creatine Supplementation for Males Trying to Gain Muscle

• The safety of creatine supplementation for males trying to gain muscle has been extensively studied, with evidence suggesting that it is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day) 2.
• Studies have shown that creatine supplementation is safe and well tolerated in healthy individuals, with few adverse effects reported, such as transient water retention in the early stages of supplementation 3, 4.
• However, there have been cases of liver and renal complications when creatine is taken at higher than recommended doses for several months, or when combined with other supplements 3.
• Research has also shown that creatine supplementation may be associated with an increased risk of renal dysfunction in people with a history of renal disease or those taking nephrotoxic medications 5.
• It is essential to note that the safety of creatine supplementation in children and adolescents has not been established, and future studies should include renal function markers other than serum creatinine and creatinine clearance 5.

Potential Side Effects and Interactions

• The most common adverse effect of creatine supplementation is transient water retention in the early stages of supplementation 3.
• There have been cases of liver and renal complications when creatine is taken at higher than recommended doses for several months, or when combined with other supplements 3.
• Creatine supplementation may be associated with an increased risk of renal dysfunction in people with a history of renal disease or those taking nephrotoxic medications 5.

Recommended Dosage and Usage

• The recommended dosage for creatine supplementation is 3-5 g/day or 0.1 g/kg of body mass/day 2.
• A loading phase of 20 g/day for 5-7 days, followed by a maintenance dose of 3-5 g/day, may be effective for increasing muscle creatine levels 3, 6.
• However, loading doses are not necessary to increase intramuscular stores of creatine, and a maintenance dose of 3-5 g/day may be sufficient 3.