Does Creatine Cause Bloating?

Creatine Loading and Bloating

Supplement Safety

Creatine supplementation may lead to short-term water retention, causing bloating. The body produces and stores creatine, an amino acid (protein building block), in food. As a supplement, it is used to improve muscle strength and lean muscle mass and address certain health problems.

Creatine Loading and Bloating

While the amount of creatine you take as a supplement can vary based on individual factors such as age, body size, and goals, many people start creatine supplementation with a loading dose. This loading dose can help people achieve their fitness goals quickly. A loading dose saturates your muscles with energy to help them achieve large gains faster rather than waiting for your creatine stores to build over time with smaller doses gradually.

How Creatine Bloating Feels and Looks

Creatine bloating occurs when water is retained in muscles. This type of bloating can feel and look different from gastric bloating, which is caused by intestinal gas or eating too fast. Gastric bloating occurs in your abdomen when your gastrointestinal (GI) tract becomes filled with air or gas from food. Your stomach may feel full or tight. It can also cause abdominal distension (an abnormally swollen abdomen).

Other Side Effects

Most healthy people can tolerate the short- and long-term use of creatine supplementation. Research indicates that healthy people who consume up to 30 grams of creatine daily and those who take creatine for health conditions are not at risk of detrimental effects when creatine supplementation is used in these amounts.

Taking Creatine Safely

Over 1,000 studies have been performed on creatine supplementation in the form of creatine monohydrate. The results support creatine supplementation as a safe and effective practice that may provide health and performance benefits without adverse effects when taken in the recommended dosages.

Summary

Creatine bloating is a somewhat common short-term side effect of taking this supplement. It occurs because creatine draws water into the muscles to improve their strength and size. Bloating usually occurs when taking a loading dose to help gain faster results and subsides with a lower maintenance dose. To reduce the risk of bloating, skip the loading dose and start taking the maintenance dose. Effects are the same but may occur more slowly.

Frequently Asked Questions

• What is creatine?
  • Creatine is a naturally occurring substance found in food that helps to supply energy to muscles.
• What are the side effects of creatine?
  • Common side effects of creatine include short-term water retention, which can cause bloating. Some people may experience other side effects, such as stomach cramps, diarrhea, and muscle pain.
• How do I take creatine safely?
  • Consult a healthcare provider before taking creatine, especially if you have a medical condition or are taking medications.
• Can children and adolescents take creatine?
  • The safety and efficacy of creatine supplementation have not been well-researched in people under 19. However, some studies suggest that creatine may be safe and effective for children and adolescents who are involved in serious or competitive supervised training and are knowledgeable about ways to use creatine safely.