Does creatine make you constipated

Forum Rules. Results 1 to 20 of

Creatine is the top sports performance supplement available. Some claim it causes weight gain, cramping, and issues with digestion, the liver, or the kidneys. But hundreds of studies support its safety and effectiveness. Despite this negative press, the International Society of Sports Nutrition regards creatine as extremely safe, concluding that it is one of the most beneficial sports supplements available 2. One study examined 69 health markers after participants took creatine supplements for 21 months.

Does creatine make you constipated

I often recommend creatine supplements to my clients for muscle growth. However, my experience as a medical doctor has taught me that some people experience creatine constipation and often ask how much water they should drink while taking creatine. Some creatine users may experience muscle cramps and digestive system issues due to creatine intake, which may cause constipation in some cases. And the higher the dose, the higher the chances of experiencing creatine constipation. This is most commonly the case during a creatine loading phase, where athletes take large doses of more than 10 grams daily. This can cause more fluid retention in the muscles, and scientists believe this water can be drawn away from other body parts [ 1 ]. During my research on creatine, I realized that constipation isn't the only side effect related to gut health. This product might interact with our gut flora, causing an increase in vitamin, iron and calcium absorption. I checked with other colleagues and they confirmed that people are most likely taking creatine monohydrate. The medical industry also highlights this form of supplementing creatine as having stomach upset as a dose-dependent side effect [ 2 ]. You have to drink a lot of water with creatine because it can drain fluid from other parts of your body to bring it to muscle cells.

You should not take more than suggested especially in one doseas it will lead to no further benefits and increase the risk of gut issues. I would suggest adding an extra 20 ounces throughout the day, but especially around the time you start your strength training. A long-term study of college athletes found no does creatine make you constipated effects related to liver or kidney function.

To date, well over research studies have evaluated the effects of its supplementation on muscle growth, metabolism, exercise capacity and many other markers of health. So which is it? What are the benefits of taking creatine if any according to the medical literature? People who take creatine supplements usually do so because it has been shown in studies to offer help with physical performance, body composition, energy output and even cognitive enhancement. While it might be effective for building muscle and increasing strength, there can also some negative effects that have been associated with this supplement. Is creatine safe? It is formed in the liver, pancreas and kidneys, mostly with the help of the amino acids glycine , arginine and methionine.

But, have you heard that taking creatine can …. Updated on: February 18, This post contatins affliliate links. If you click on one of these links and then make a purchase from the linked advertiser, I'll make a commission at no extra cost to you. If you're into fitness or bodybuilding, you've probably heard of creatine. It's a popular supplement that many people take to boost their performance and build muscle mass. But, have you heard that taking creatine can also lead to constipation? Yeah, it's a common side effect that some people experience. But, is it really true?

Does creatine make you constipated

Tonya McIntosh. Get to know more about Tonya. When it comes to boosting physical performance, creatine monohydrate powder is among the most popular supplements among bodybuilders.

Chestbrah

Drug Metab. Kitzenberg D. Some studies have found that creatine works better when taken with meals, rather than taken alone on an empty stomach, because consuming carbohydrates and protein with creatine helps it work more effectively. Axe on Youtube 2. It also helps lift the water content in the muscle cells which leads to a volumization effect. More from this author. Creatine can help improve blood sugar management , so if you are using medication known to affect blood sugar, you should discuss creatine use with a doctor Bessman S. Taken together, these data support the fact that CrT1, together with CK, phosphocreatine PCr and creatine, regulates the energy balance of IECs and enforces the structural and functional integrity of the tight-junction-actin cytoskeleton. Creatine-loading preserves intestinal barrier function during organ preservation. Its just like the old rice studys bashing on creatine. No evidence exists that creatine causes constipation if taken in the recommended dosages. Some research has demonstrated that creatine may help your skin by improving skin wrinkles, aging, and damage when used topically 4. Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients. With regard to T cells, creatine kinase is involved in T cell development and activation [ 52 ] and creatine uptake regulates CD8 T cell immunity [ 53 ].

I often recommend creatine supplements to my clients for muscle growth.

Share this article. Most researchers today, including Dr. Some people might not react very well to taking higher doses, such as if they have an existing kidney problem or enzyme defect that makes digesting protein difficult. Creatine can be used by people who are active but not bodybuilders — however, it has the most benefits when combined with exercise. Adapted from [ 17 ]. Author Contributions Original conceptualization and draft preparation T. And the higher the dose, the higher the chances of experiencing creatine constipation. Creatine: A miserable life without it. Creatine for Cytoprotection against Ischemia, Hypoxia, Oxidative Stress and Acidosis Experimental and clinical data strongly support profound cell-protective properties of creatine in neuronal cells and tissues in vitro and in vivo [ 18 , 19 , 20 ]. Normal expression of CrT1 on the apical surface of intestinal epithelia left panel results in adequate supplies of Cr via dietary sources to promote healthy barrier function and intestinal homeostasis.