Side Effects of Creatine

What are the side effects of creatine? The only side effect from creatine supplementation ever reported has been weight gain. There has been no evidence of the anecdotally reported side effects of muscle cramping, dehydration, or increased risk of muscle injury.

People who supplement with creatine may exhibit some if these problems, but their occurrence in subjects taking creatine is not greater than their occurrence in subjects taking a placebo.

Is the weight gain water or muscle, however? Some people have suggested that because the gains are so rapid, they must be caused by water retention. Although it is generally accepted that the initial weight gain may promote some water retention, a number of recent studies do not support this.

These studies indicate that although the body's total water is increased, the increase is proportional to the weight gained. Since muscle is abour 80% water, if you were to gain 10 lbs of muscle, then 8 lbs of the weight gain would be water, and the body's total percentage of water would not be affected. Many studies show that long-term creatine supplementation increases fat-free mass, and has no effect on the percentage of total body water.

Should children or teens take creatine? No studies have ever shown that creatine supplementation may be harmful to children or teens, however less is known about the effects of supplementation in younger athletes.

Consequently, I would only recommend creatine supplementation to a teen who is involved in a serious training program, is eating a well-balanced diet, and has supervision for his/her supplementation program.