Skip to content 
Topic Overview
Creatine is one of the most well-researched and effective supplements available, but there’s still a lot of confusion surrounding it. Some people worry that creatine can cause negative side effects like behavioural problems, hormonal imbalances, or damage to the liver and kidneys.
In this article, we’ll clear up the confusion and answer your questions about creatine, including:
- What is creatine and what are the benefits?
- Is there a safe dosage of creatine?
- Are there any side effects of creatine?
Creatine Safety: No Need to Fear
Creatine is a naturally occurring compound found in your muscles and in some foods like meat and fish. It helps your body produce energy, especially during short bursts of high-intensity exercise. There’s no evidence that creatine has any adverse side effects, even when taken for long periods at high doses. Unlike steroids, creatine won’t cause hormonal imbalances or aggression. Individuals with healthy livers and kidneys can safely take creatine powder.
Creatine Dosing: How Much is Right for You?
Studies haven’t shown any negative effects from creatine doses as high as 25 grams per day. However, this doesn’t mean you should go overboard. There are two main approaches to creatine intake:
- Loading Phase: This initial phase involves taking a higher dose of creatine (around 25 grams per day) for a week to quickly saturate your muscles. While this method can lead to faster benefits, it’s not entirely necessary.
- Maintenance Phase: After the loading phase (or if you skip it altogether), the daily creatine dose goes down to a maintenance level. The minimum recommended daily dose is 0.03 grams per kilogram of body weight. For a 180-pound person, this translates to roughly 2.5 grams per day. Most people take more than this, with the typical recommended dose being around 5 grams per day. This higher dosage is because creatine is relatively inexpensive and may lead to more significant benefits.
There’s also a practice called creatine cycling, where you take creatine for 3-4 weeks followed by a week or two off. However, since creatine is so safe, there’s no real need to cycle.
As a fitness enthusiast, I consume 5 grams of creatine mixed with pre-workout before my workout sessions and 2.5 grams on my rest days.
The Takeaway: Reap the Benefits of Creatine Safely
Creatine is a safe and effective supplement that can enhance your workouts. Don’t be afraid to take it because of unfounded safety concerns. While there’s no strict upper limit, a dose of 5 grams per day is a good starting point. You can skip the loading phase and avoid cycling if you prefer.
However
I would highly recommend consulting with a healthcare professional or registered dietician before taking any creatine supplementation. On the other hand, no matter what kind of supplements you are consuming, always stay hydrated so your organs are properly functioning especially your kidneys. Therefore, drink plenty of water. As there is a saying in my country “Water is Life”.
Disclaimer
The content on Muscle Theory aims to provide informative insights, but it should not be taken as medical advice. The opinions and articles presented here are not intended to diagnose, prevent, or treat health issues. It’s advisable to consult with your doctor before starting any new fitness, nutrition, or supplement regimen. None of these supplements are intended to cure or treat any diseases. If you suspect you may have a nutrient deficiency, please consult a medical professional for guidance.
