Does creatine cause constipation? Everything you need to Know

Does creatine cause constipation?

Does creatine cause constipation? You’ve probably heard about creatine if you’re into fitness or bodybuilding. It’s a most liked supplement that plenty of individuals take to increase performance and bulk up.

However, did you know that consuming creatine can also cause constipation? Yes, that is a typical side effect that some individuals encounter. But is this the case? Is it true that creatine makes you constipated?

We’ll explore the science behind it in this post to definitively determine the answer. We’ll also look at some advice for keeping your digestive system in good shape and avoiding constipation when using creatine.

Can Creatine Make You Constipated?

Undissolved creatine, an osmolyte, may be one of the causes of problems for certain persons using creatine supplements.

Creatine helps muscles grow by, among other things, allowing the muscle cells to absorb water. Most people who have this in their stomachs complain of constipation, bloating, or diarrhea. Additionally, some people may claim that taking creatine makes them headachey.

One of the most frequent adverse effects of creatine is diarrhea, but some people may also get constipation from it.

Constipation is a possibility if you are dehydrated because creatine draws water from your lower intestines into your muscle cells.

You should simply stay hydrated to prevent this. For every extra 3-5g of creatine you ingest, it is advised to up your daily water intake by 0.5 liters over the suggested amount.

Additionally, as creatine draws water into the muscle cells, you should drink a glass of warm water with it as it may dissolve more slowly in cold water.

Creatine: What is it?

The energy for heavy lifting and intense training comes from creatine, a chemical that naturally occurs in muscle cells. Athletes frequently take creatine pills to improve their performance in the weight room and build stronger muscles.

Numerous elements, including the consumption of meat, the amount of muscle mass, physical activity, and hormone levels of IGF-1 and testosterone, have an impact on the body’s levels of creatine.

Only 5% of creatine is present in the liver, brain, and kidneys; the remainder is retained as phosphocreatine in muscles.

Taking creatine supplements raises the body’s level of phosphocreatine, which contributes to the production of ATP, the body’s primary source of energy. Exercise performance is improved by having more ATP in the body.

Advantages of creatine

Multiple avenues exist for creatine to enhance sports performance. Increased phosphocreatine stores during a high-intensity workout result in more ATP being produced, which improves performance during heavy lifting and other high-intensity activities.

Gaining muscle mass is one of creatine’s advantages. Creatine aids athletes in increasing the volume of their workouts, which is essential for improving long-term muscular growth.

It boosts cell signaling, which helps in muscle development and repair. Additionally, it aids in increasing the water content of muscle cells, which produces a volumizing effect. This is one of the causes of some people being dehydrated after taking creatine.

Numerous studies have shown that creatine has a beneficial impact on both short- and long-term muscular building. Creatine supplementation in a weight training regimen increased muscle mass and leg strength, according to 14-week research on persons over 65.

Another study on weightlifters found that taking creatine resulted in 2-3 times more muscular fiber growth than just exercising.

More studies are needed to substantiate the claims that creatine can treat non-alcoholic fatty liver disease, lower blood sugar levels, and improve muscle performance.

What are a few methods for preventing constipation?

Constipation is likely the most upsetting adverse effect of creatine. You could prevent that with the following measures:

• Drink more water – Increase your water consumption to prevent dehydration and maintain regular bowel movements. Creatine that is not dissolved can quickly dehydrate your muscles and stop your digestion.  

• Consume high-fiber foods. Constipation can often be relieved by consuming fiber.

• Exercise – Increasing athletic performance is one of creatine’s main advantages, so you’re already working out. 

• Take a fiber supplement – Until your body gets used to the higher creatine levels, using a fiber supplement along with your high-quality creatine supplement can help keep things in balance.

• Use a laxative or stool softener – These can help with chronic constipation.

• Take the right amount of creatine monohydrate for your body and goals; avoid taking too much at once. Taking more than is advised has no known advantages.

What are a few of creatine’s adverse effects?

If you lift high weights, creatine is the ideal dietary supplement. Some of the adverse effects of creatine are mentioned here, even though it is generally thought to be safe for athletes of all stripes.

The enormous increases made achievable by creatine will be accompanied by some fluid retention and weight gain.

Muscle pain

To grow, muscles require an abundance of vitamins, minerals, and water. When performing demanding exercises, an imbalance might lead to muscle cramps.

Pulls and stretches muscles

As muscle tissues are stretched and strained during strenuous workouts, soreness, strains, and pulls are frequent side effects of muscle building, but you may be more susceptible to them if you use creatine.

Uneasy stomach

These problems persist since slower digestion and an unsettled stomach are both brought on by creatine products.


Although the connection between creatine and constipation was the focus of the original query, the dietary supplement might also have the opposite effect.

About 30% of persons who use 5 grams of creatine daily report having diarrhea, whereas 50% of those who consume 10 grams daily report having loose stools.


You can get a quick boost of energy from creatine, which is very helpful when working out.

Although it is possible to have lightheadedness after taking creatine, this is more frequently caused by strenuous activity and dehydration than by the supplement itself.

Why is a lot of water required when taking creatine?

With creatine, you need to drink a lot of water because it draws water into your muscles, which might cause dehydration if you don’t. Water consumption also helps the body absorb and utilize creatine.

When taking a creatine supplement, it’s wise to drink more water each day. An excellent starting point is eight to ten glasses of water per day.

Since creatine powder doesn’t dissolve well in cold water, be careful you combine it with warm water.

Bloating brought on by creatine?

Bloating and stomach discomfort are two of the most typical side effects of creatine pills, especially if you’re a novice or beginning a new cycle.

This ailment typically disappears within a few days.

Do you have gas after taking creatine?

An unsettled stomach is frequently brought on by higher creatine levels. Few bodybuilders have bloating and an upset stomach, even though some have no stomach problems. Additionally, you can have gas when your stomach is upset.

Has Creatine Undergone Serious Testing?

Yes, a lot of research and testing have been done on creatine over the years. Early 19th-century research led to the discovery of creatine, which has been utilized as a dietary supplement since the 1990s. Since then, a great deal of academic research and clinical trials have been carried out to ascertain the security and efficiency of creatine supplementation.

Studies have looked into how creatine affects muscle mass, athletic performance, and other aspects of health, including any potential adverse effects. These research findings could be more consistent, with some pointing to advantages and others noting any appreciable impacts.

There have been a few research that has looked into the connection between taking supplements of creatine and digestive issues, including constipation. More research is required to ascertain the precise nature of this relationship because the results so far have not been conclusive.

When used as recommended, creatine is generally regarded as safe for the majority of people. But before beginning to take creatine, as with any dietary supplement, it’s crucial to talk to your doctor, especially if you have any underlying medical issues.

Creatine: A Steroid or Not?

Creatine is not a steroid, sorry. In addition to being a naturally occurring substance that the body produces, creatine can also be received through food, particularly meat and fish. It can also be purchased as a nutritional supplement in the form of beverages, powders, and capsules.

Contrarily, synthetic medications called steroids imitate the actions of the hormone testosterone. Although they are frequently used by bodybuilders and athletes to increase physical performance and muscle mass, they can also have major negative effects and are prohibited by many governing bodies for sports.

It’s crucial to remember that creatine is neither a prohibited substance nor a performance-enhancing substance. Before beginning to take creatine, it’s necessary to verify with the organization that governs your sport because some sports organizations can have limitations on the usage of creatine and other supplements.

What Other Crucial Advice Do You Have About Creatine Supplementation?

Here are some crucial pointers for taking creatine supplements safely and effectively:

Speak with your doctor before beginning: Creatine use, especially if you have any underlying medical concerns or are already taking any drugs.

 Adhere to the suggested dosage: Creatine should be taken by the manufacturer’s directions, and it’s crucial to adhere to the suggested quantity. Consequences of taking too much creatine include stomach issues and renal damage.

Maintain hydration: Taking more creatine might cause dehydration, so it’s critical to drink lots of water all day long. Aim for 8 to 10 cups of water every day, minimum.

Consume a balanced diet: Creatine should be taken along with a diet that is rich in protein, complex carbs, and good fats.

 Take breaks: Constantly taking creatine over an extended period might cause a buildup of creatinine, a waste product that the kidneys purge. Every 4-6 weeks, you should stop taking creatine supplements to give your body a chance to get rid of any extra creatinine.

Keep an eye out for negative effects: Stop taking creatine and consult your doctor if you encounter any uncomfortable side effects.

You may reduce the chance of adverse effects and assist guarantee that your creatine supplementation is safe and effective by paying attention to these suggestions.

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