Is it safe to take creatine? What are the side effects?

Expert answer:

Taking creatine is safe and your main side effect is the swelling caused by fluid retention. Other side effects can be observed if the person taking creatine above the recommended amount, such as:

  • Nausea;
  • Diarrhea;
  • Vomiting;
  • Angry stomach.

There is no evidence that the use of creatine causes any kidney damage or the liver, not even muscle cramps, although there are few scientific studies to prove the side effects of excessive consumption of creatine.

However, individuals with functional problems in their kidneys, liver or heart should not take creatine without follow-up from a physician or nutritionist.

Creatine is an acid produced by the body naturally, which provides more energy to muscle fibers during a muscle contraction, helping to strengthen and increase muscle mass.

However, in order for the consumption of creatine to be in fact safe and does not pose any health problems, it is recommended that the product be preferably used under the supervision of a physician specializing in sports medicine or nutritionist.