{"id":483850,"date":"2023-07-24T09:28:15","date_gmt":"2023-07-24T07:28:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=483850"},"modified":"2026-04-17T11:00:19","modified_gmt":"2026-04-17T09:00:19","slug":"4-myths-and-facts-about-the-side-effects-of-creatine","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/","title":{"rendered":"Creatine: Myths and Facts about Side Effects, Recommended Intake and Safety"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#What_is_creatine\" title=\"What is creatine?\">What is creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#What_are_the_effects_of_creatine\" title=\"What are the effects of creatine?\">What are the effects of creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#How_long_do_the_increased_creatine_stores_in_the_body_last\" title=\"How long do the increased creatine stores in the body last?\">How long do the increased creatine stores in the body last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#The_13_biggest_myths_about_creatine_use\" title=\"The 13 biggest myths about creatine use\">The 13 biggest myths about creatine use<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#1_Creatine_is_a_steroid\" title=\"1. Creatine is a steroid\">1. Creatine is a steroid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#2_Creatine_damages_the_kidneys_and_liver\" title=\"2. Creatine damages the kidneys and liver\">2. Creatine damages the kidneys and liver<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#3_Creatine_creates_a_diuretic_effect\" title=\"3. Creatine creates a diuretic effect\">3. Creatine creates a diuretic effect<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#4_Creatine_is_to_blame_for_digestive_disturbances\" title=\"4. Creatine is to blame for digestive disturbances\">4. Creatine is to blame for digestive disturbances<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#5_Ceasing_creatine_leads_to_muscle_loss\" title=\"5. Ceasing creatine leads to muscle loss\">5. Ceasing creatine leads to muscle loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#6_Creatine_causes_hair_loss\" title=\"6. Creatine causes hair loss\">6. Creatine causes hair loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#7_Creatine_causes_acne\" title=\"7. Creatine causes acne\">7. Creatine causes acne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#8_Creatine_is_only_suitable_for_strength_athletes\" title=\"8. Creatine is only suitable for strength athletes\">8. Creatine is only suitable for strength athletes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#9_Only_men_benefit_from_the_use_of_creatine\" title=\"9. Only men benefit from the use of creatine\">9. Only men benefit from the use of creatine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#10_The_saturation_phase_is_necessary\" title=\"10. The saturation phase is necessary\">10. The saturation phase is necessary<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#11_Creatine_must_be_cycled\" title=\"11. Creatine must be cycled\">11. Creatine must be cycled<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#12_Creatine_should_be_taken_at_a_certain_time\" title=\"12. Creatine should be taken at a certain time\">12. Creatine should be taken at a certain time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#13_Creatine_should_never_be_taken_together_with_caffeine\" title=\"13. Creatine should never be taken together with caffeine\">13. Creatine should never be taken together with caffeine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#How_to_take_creatine\" title=\"How to take creatine?\">How to take creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Creatine <\/strong>is not a steroid, it does not damage the kidneys or liver, does not cause acne or hair loss, and at recommended dosages it leads to minimal water retention. The scientifically verified daily dose of <strong>3\u20135 g<\/strong> is safe even in the long term, which has been confirmed by studies lasting up to <strong>5 years<\/strong>. A loading phase is not necessary; body storage is filled in <strong>28 days<\/strong> with a daily dose of <strong>3\u20135 g<\/strong>. After discontinuation, there is no loss of muscle tissue, and creatine levels return to baseline levels in <strong>4\u20136 weeks<\/strong>. <\/p>\n\n\n\n<p><br>Creatine supports <strong>ATP<\/strong> regeneration and increases performance during short-term training intervals lasting <strong>2\u201310 seconds<\/strong>. Without supplementation, body stores are about <strong>60\u201380 %<\/strong> saturated; with <strong>3\u20135 g <\/strong>daily supplementation, they increase by <strong>20\u201340 %<\/strong> in <strong>28 days<\/strong>. The most proven form is creatine monohydrate, while the alternatives include creatine hydrochloride (<strong>HCl<\/strong>), buffered creatine, and multi-component formulas. It benefits both men and women, as well as strength and endurance athletes. Combining creatine with caffeine is not shown to be harmful according to current literature, however, taking them separately may help minimize any potential reduction in effect. In addition to athletic performance, creatine also supports memory, thinking, and concentration, which is why it is belongs also to nootropic.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine is one of the most popular dietary supplements among athletes. It boasts scientifically proven effects on <strong>athletic performance, strength and muscle mass growth.<\/strong> Despite this, there are many myths and much misinformation about it. These relate mainly to its correct use, side effects or questions about who creatine is actually suitable for. In today&#8217;s article, we will take a closer look at the most persistent ones and reveal what is true and what is just unnecessary hype.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_creatine\"><\/span>What is creatine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Creatine<\/a>&nbsp;is a <strong>natural substance found in the body,<\/strong> which is mainly found in the form of phosphocreatine (PCr) in the muscles and brain. The body can make it in a certain amount from 3 amino acids in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginine<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glycine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glycine<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-methionine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">methionine<\/a>. At the same time, creatine is naturally found in the food you eat, mainly in foods of animal origin (meat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a>, dairy products).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine is used by the body for the most basic processes. It is <strong>involved in the creation of energy,<\/strong> which you then use for movement, mental functions and other needs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is mainly involved in the <strong>regeneration of ATP<\/strong> (adenosine triphosphate), which is the basic energy source of your body. Thanks to the optimal supply of creatine in the body, <strong>energy can be quickly restored, which can then be used for example for muscle work.<\/strong> It can thus <strong>increase physical performance,<\/strong> especially during short consecutive intervals of intense training, which is especially crucial in strength, speed and team sports.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, the intake of this substance is especially monitored by athletes. They most often take it in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/micronized-creatine-monohydrate-100-creapurer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>creatine monohydrate<\/strong><\/a>, which is the most reliable form of creatine in terms of effect and safety. However, some people may prefer <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">creatine hydrochloride (HCl)<\/a>, buffered creatine or other forms of creatine. With <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/crea7in-creatine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">multi-ingredient supplements<\/a>, however, you can also take creatine in several forms at once and get the maximum benefits from different types of this substance. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in learning more about the different forms of creatine, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/everything-you-need-to-know-about-creatine-and-its-forms\/#Kreatin_a_jeho_formy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>All You Need to Know About Creatine and Its Various Forms.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg\" alt=\"What is creatine?\" class=\"wp-image-482589\" style=\"width:843px;height:562px\" title=\"What is creatine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5752-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_effects_of_creatine\"><\/span>What are the effects of creatine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Creatine can replenish ATP stores, which are quickly depleted in our body during intense physical activity. Thus, it supports the<strong> maintenance and improvement of performance.<\/strong><\/li>\n\n\n\n<li>It is particularly useful during short power bursts lasting from 2 to 10 seconds.<\/li>\n\n\n\n<li><strong>It is mainly used in strength<\/strong> (weightlifting, powerlifting, bodybuilding), <strong>speed and team sports<\/strong> (athletics, football, basketball, hockey).<\/li>\n\n\n\n<li>Beyond performance alone, however, studies show that it also <strong>promotes the growth of strength, muscle mass, recovery, and even endurance performance.<\/strong> <span style=\"color: #ff6600;\">[2-4]<\/span><\/li>\n\n\n\n<li>It also helps <strong>restore energy for brain functions such as memory, thinking and concentration.<\/strong> This also makes it one of the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nootropics\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nootropics<\/a>&nbsp;that are popular with students, artists, and others with mentally demanding jobs. <span style=\"color: #ff6600;\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you want to learn more about the effects of creatine on your health and athletic performance, you&#8217;ll find everything you need to know in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creatine Is Not Just For Muscles and Strength. What Effects Does It Have on the Brain, Immunity and Overall Health?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_long_do_the_increased_creatine_stores_in_the_body_last\"><\/span>How long do the increased creatine stores in the body last?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you do not replenish creatine with supplements, but rely only on its natural production in the body and intake through nutrition, you have a <strong>capacity of approximately 60-80% in the body.<\/strong><\/li>\n\n\n\n<li>If you also start taking <strong>creatine<\/strong> through supplements <strong>(3-5 g per day)<\/strong>, you will increase your creatine <strong>stores by<\/strong> <strong>20-40% in about 28 days.<\/strong><\/li>\n\n\n\n<li>To maintain this value, it is enough to continue the intake of 3-5 g\/day consistently. <\/li>\n\n\n\n<li>On the other hand, if <strong>creatine is discontinued,<\/strong> the levels in the body will <strong>return to their initial levels after 4-6 weeks.<\/strong> <span style=\"color: #ff6600;\">[5-6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3885,29667,65095,28080,61477,53215,256,28186,3807,67702,55552,28324,5075,258,42481\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_13_biggest_myths_about_creatine_use\"><\/span>The 13 biggest myths about creatine use<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/crea7in-creatine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Creatine<\/a> is one of the most popular dietary supplements among athletes. However, often even they are not clear about some of the issues regarding the <strong>correct intake, side effects<\/strong> and other aspects associated with the use of this substance. Let&#8217;s make this clear for you once and for all.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Creatine_is_a_steroid\"><\/span>1. Creatine is a steroid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Androgenic anabolic steroids (AAS) are a group of substances that include the hormone testosterone and similar artificially produced hormones with like effects. The common denominator is also the somewhat similar chemical structure, the frequent need for injection, the high risk of damage to health and, above all, the illegality. They are used with the aim of maximising the building of muscle mass, which would not grow naturally to such an extent. <strong>Creatine is far from similar to these substances in terms of chemical structure and effects<\/strong>. It is a legal, natural substance for the body with confirmed health safety, unlike anabolics. <span style=\"color: #ff6600;\">[5, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine may not be a steroid, but it definitely has something to offer in terms of building muscle mass. You can read more about this in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-creatine-guide-for-maximum-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A Guide To Creatine for Maximum Muscle Growth.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg\" alt=\"Is creatine a steroid?\" class=\"wp-image-482605\" style=\"width:843px;height:562px\" title=\"Is creatine a steroid?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_2015.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Creatine_damages_the_kidneys_and_liver\"><\/span>2. Creatine damages the kidneys and liver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The metabolism of creatine in the body produces the waste product <strong>creatinine<\/strong>, which is excreted from the body by the kidneys. The body may then have more work to do to remove this substance. For this reason, many people are concerned that taking creatine will put too much strain on their kidneys.<strong> Elevated creatinine levels<\/strong> are also a symptom of certain diseases of this organ. However, this does not automatically mean that you will damage your kidneys with creatine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The scientifically based reality is that if the recommended intake (3-5 g per day) is followed, there will only be a <strong>short-term increase in creatinine levels, which healthy kidneys will easily remove.<\/strong> Even long-term studies have not proven a negative effect of creatine use on kidney function. The latter was not observed even with 12 weeks of creatine supplementation (20 g for 5 days, then 5 g) in people with a higher protein intake (\u2265 1.2 g per kg body weight). <span style=\"color: #ff6600;\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Last but not least, it should not be forgotten that people with a higher proportion of muscle mass and a higher protein intake may have naturally higher creatinine values. <span style=\"color: #ff6600;\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended intake values for creatinine: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Males:<\/strong> 60\u2013110 \u00b5mol\/l*<\/li>\n\n\n\n<li><strong>Females:<\/strong> 45\u201390 \u00b5mol\/l*<\/li>\n<\/ul>\n\n\n\n<p>*each laboratory may have slightly different recommended intake values<span style=\"color: #ff6600;\"> [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The negative effect of creatine on liver function is not scientifically supported by any evidence.<strong> In current studies, normal dosage does not cause damage to the liver in healthy individuals.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg\" alt=\"The effect of creatine on the kidneys and liver\" class=\"wp-image-482621\" style=\"width:843px;height:562px\" title=\"The effect of creatine on the kidneys and liver\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Creatine_creates_a_diuretic_effect\"><\/span>3. Creatine creates a diuretic effect<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine is an osmotically active substance similar to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fast-release-carbs\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">carbohydrates<\/a> or salt. This means that it binds water to itself in the muscle. However, unlike salt, water is retained inside the cells. Thus,<strong> it won&#8217;t make you bloated like after eating a packet of salted chips, but rather pump up your muscles.<\/strong> More water in the muscles is also positive in terms of better hydration and tolerance of hot weather. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There has also been speculation in the past that creatine causes dehydration and muscle cramps. This was due to its effect on cellular water retention, which could theoretically throw off the body&#8217;s overall water balance. However, more recent studies have refuted these claims and agree more on the <strong>positive effect of creatine on hydration and muscle function.<\/strong> <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We have good news for women who are afraid that they will gain a few kilos while taking creatine and become The Hulk&#8217;s sister. While there are exceptions and individual differences, studies have shown that taking a <strong>regular dose of creatine (3-5 grams) leads to minimal water retention,<\/strong> <strong>and therefore, overall weight gain.<\/strong> In the case of higher doses (&gt;15 g\/day), maximum body water gain was around 2 litres. But as you already know, taking higher doses is practically meaningless. <span style=\"color: #ff6600;\">[7, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are worried about water retention and don&#8217;t know what it the cause and what to do about it, the advice in our article may be of some assistance <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-water-weight-and-reduce-water-retention\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Get Rid of Water Weight and Reduce Water Retention?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg\" alt=\"Creatine and water retention\" class=\"wp-image-482637\" style=\"width:843px;height:563px\" title=\"Creatine and water retention\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Creatine_is_to_blame_for_digestive_disturbances\"><\/span>4. Creatine is to blame for digestive disturbances<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you put creatine side effects into a search engine, you&#8217;ll probably get indigestion immediately. Some people may actually experience bloating, stomach pain or other digestive problems. However, these cases are rather rare and are often associated with a <strong>higher intake of creatine at one time<\/strong> (&gt;10g) or taking this supplement when fasting.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can usually avoid digestive problems if you spread a larger amount of creatine (&gt; 5 g\/day) into <strong>several smaller portions<\/strong> and take it<strong> ideally with meals<\/strong>. Also, be sure to drink plenty of water. Plus, as already established, such large doses are completely unnecessary. <span style=\"color: #ff6600;\">[5, 11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are suffering from a bloated stomach, the cause may lie elsewhere. The most common ones can be found in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\"><strong>What Can Cause a Bloated Stomach and How to Get Rid of It?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ceasing_creatine_leads_to_muscle_loss\"><\/span>5. Ceasing creatine leads to muscle loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Creatine<\/a> can help you build muscle, but it doesn&#8217;t mean you&#8217;ll lose all your #gains when you stop taking it. As long as you don&#8217;t change your training plan or diet and continue to make sure you&#8217;re getting enough <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>, <strong>it shouldn&#8217;t affect your physique in any major way.<\/strong> You may lose a little muscle volume if you use higher doses of creatine, which is associated with more water retention. However, this does not mean that you have lost muscle tissue itself. In this case, it <strong>will just be a loss of fluid.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You will still continue to have higher levels of creatine in your body for about 4\u20136 weeks after stopping it. On this point, it should also be mentioned that <strong>creatine does not need to be discontinued<\/strong> and is safe even with long-term use. Negative effects were not shown in one of the longest running studies, which lasted 5 years. <span style=\"color: #ff6600;\">[6, 12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what diet and training are key to building muscle, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What to Eat and How to Workout to Gain Muscle.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1433\" height=\"953\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603.jpg\" alt=\"Creatine and muscle mass\" class=\"wp-image-482653\" style=\"width:843px;height:561px\" title=\"Creatine and muscle mass\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603.jpg 1433w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3571-_-ED-e1689516890603-768x511.jpg 768w\" sizes=\"auto, (max-width: 1433px) 100vw, 1433px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Creatine_causes_hair_loss\"><\/span>6. Creatine causes hair loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>This myth is based on an older study<\/strong> in which rugby players took 25 g of creatine for 7 days and then switched to a 5 g intake for 14 days. After this time, their levels of dihydrotestosterone (DHT), a derivative of testosterone, increased and higher levels have been associated with hair loss. However, according to researchers, the increase in DHT may have also been due to the intense strength training the players were engaged in. Since then, a number of other similar studies have been conducted, but with mixed results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Current science has not confirmed the effect of <strong>creatine on the increase in total testosterone or DHT associated with hair loss.<\/strong> Neither has it shown a negative effect on sexual function, which is also sometimes mentioned in conjunction with creatine use. Both hair loss and impaired sexual health are more typical of steroid use. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Healthy testosterone levels are especially important for men&#8217;s health. If you&#8217;re wondering what can cause it to drop, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-symptoms-of-testosterone-deficiency-what-causes-it-and-how-to-treat-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Signs of Testosterone Deficiency &#8211; What Causes It and How to Solve It?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Creatine_causes_acne\"><\/span>7. Creatine causes acne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The origin of this myth probably stems from the mistaken assumption that creatine is an anabolic steroid. Their side effects include skin deterioration and the development of acne. However, you already know that creatine is definitely not a steroid. Nor do any studies <strong>show evidence to suggest that taking creatine can worsen your skin.<\/strong> Rather, it seems that the reality is exactly the opposite and this supplement could help the skin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine is crucial for cell metabolism, even in the skin. It contributes to the renewal of skin cells and also helps to keep them hydrated. In addition, it has antioxidant effects, which help to <strong>protect the skin from free radicals (oxidative stress).<\/strong> A positive effect has been observed in studies with regular creatine supplementation, but also with topical application, for example in the form of a cream. <span style=\"color: #ff6600;\">[14-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering what can help with problematic skin and acne, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-acne-less-stress-healthy-weight-and-good-hygiene-can-help\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Get Rid of Acne? Stress Reduction, Healthy Weight and Good Hygiene Can Help. <\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Effect of creatine on the skin\" class=\"wp-image-482669\" style=\"width:843px;height:562px\" title=\"Effect of creatine on the skin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Creatine_is_only_suitable_for_strength_athletes\"><\/span>8. Creatine is only suitable for strength athletes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although the effects of creatine mainly benefit bodybuilders, weightlifters, cross fitters and other iron enthusiasts, it can also help other athletes to perform better. In fact, it has proven effects not only on the growth of strength and muscle mass. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">According to studies, creatine can improve:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regeneration<\/li>\n\n\n\n<li>storage of the carbohydrate glycogen in the muscles <\/li>\n\n\n\n<li>acidification of muscles  <\/li>\n\n\n\n<li>tolerance to heat and demanding workouts<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, <strong>endurance athletes (runners, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-benefits-of-swimming-that-will-get-you-into-the-pool-today\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">swimmers<\/a>), sprinters and other athletes, team athletes (hockey players, football players, basketball players) or wrestlers (MMA, boxers)<\/strong> can also benefit from its supplementation.<span style=\"color: #ff6600;\"> [6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the case that you run or engage in other endurance activities and you are wondering which other supplements can help improve your performance, you will find them in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Best Dietary Supplements for Running, Cycling and Other Endurance Sports.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Only_men_benefit_from_the_use_of_creatine\"><\/span>9. Only men benefit from the use of creatine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It&#8217;s no longer true that only men want bigger muscles and strength, and women only exercise to lose weight. Many of them regularly work out and lift heavy weights because they know that this will give them a more attractive figure, more self-confidence and a healthier body. <strong>Women also want to feel and look strong, so there is no reason why they should not support their efforts with a functional supplement<\/strong> like <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">creatine<\/a>. Although the effectiveness of this supplement has been studied more often on men, this has also been confirmed in the case of women.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, women naturally have lower levels of creatine in their bodies due to less muscle mass than men. They also typically take in less of it from their diet. In addition, the level of this substance in their body can change depending on the phase of their cycle and hormonal changes. Thus, supplementation can support a stable level of creatine in the body. When you add it all up, it shows that <strong>taking dietary supplements with creatine can be even more effective for women than for men.<\/strong> <span style=\"color: #ff6600;\">[7, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Supplementation works best when combined with quality workouts. If you&#8217;re wondering what weight training can do for women, find out in our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/6-reasons-why-women-should-lift\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat. (opens in a new tab)\"> Strength Training for Women? Yes! 12 Reasons to Pump Iron.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg\" alt=\"Benefits of creatine for women\" class=\"wp-image-482685\" style=\"width:843px;height:562px\" title=\"Benefits of creatine for women\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-687156914-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_The_saturation_phase_is_necessary\"><\/span>10. The saturation phase is necessary<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The traditional supplementation protocol for creatine dosing assumes a saturation phase. It lasts <strong>5\u20137 days<\/strong> during which you take <strong>20-25 g<\/strong> of this substance, which will ensure a rapid replenishment of creatine reserves in the body (in about a week). Then you move on to <strong>maintenance intake<\/strong>&nbsp;in the form of <strong>3-5 g<\/strong> of the substance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During the saturation phase, however, the risk of side effects such as increased water retention or digestive upset is increased. So the good news is that, <strong>according to current studies, we already know that the saturation phase is not necessary in terms of creatine effectiveness. <\/strong>Feel free to start with a dose of 3-5 g of creatine per day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Although the <strong>maximum creatine stores in the body <\/strong>will be reached a bit later (approximately <strong>28 days<\/strong> compared to <strong>5-7 days in the case of a saturation phase),<\/strong> you will most likely avoid possible side effects. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Creatine_must_be_cycled\"><\/span>11. Creatine must be cycled<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cycling, or taking a break and restarting dietary supplements after some time, is sometimes recommended because of the body developing a tolerance to the active ingredient. In the case of creatine, however, this tolerance generally does not occur and it is <strong>effective even in the long term.<\/strong> There is no need to worry about its safety either. At the recommended intake (3-5 g\/day) it is safe in healthy people even in the long term (according to studies lasting up to 5 years). <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Creatine_should_be_taken_at_a_certain_time\"><\/span>12. Creatine should be taken at a certain time<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opinions on the best time to take creatine vary. Some recommend it in the morning, others before or after training. <strong>In reality, it doesn&#8217;t matter that much in terms of effect and in the long term.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The main thing is to be consistent when taking it and not to forget the daily dose even on non-training days. But always remember that it is <strong>not advisable to take creatine on an empty stomach<\/strong> and do not forget to wash it down with plenty of water. Try to devise your own routine and take creatine at around the same time. This way you will form a habit and you won&#8217;t forget about taking this supplement. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2419\" height=\"1612\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566.jpg\" alt=\"How to take creatine?\" class=\"wp-image-482706\" style=\"width:843px;height:562px\" title=\"How to take creatine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566.jpg 2419w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_76-scaled-e1689520382566-768x512.jpg 768w\" sizes=\"auto, (max-width: 2419px) 100vw, 2419px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Creatine_should_never_be_taken_together_with_caffeine\"><\/span>13. Creatine should never be taken together with caffeine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Caffeine<\/a>, like creatine, is one of the most popular substances among athletes. It is mainly used before training as a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workout<\/a>, which is guaranteed to kick-start your workout. So the question arises, is it advisable to combine creatine with caffeine?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maybe you&#8217;ve heard the opinion that it&#8217;s not a good idea, because some old study from 1996 said that caffeine reduces the effect of creatine. However, <strong>there is not enough evidence in current literature to confirm the negative effect of caffeine.<\/strong> Even so, if you want to minimise any possible reduction in creatine&#8217;s effectiveness, it&#8217;s best to take the two substances separately. Caffeine (contained in a complex pre-workout, for example) before training and creatine after training or at other times during the day. <span style=\"color: #ff6600;\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Everything you need to know about taking caffeine before a workout can be found in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Caffeine Before Exercise: Features, Benefits, Risks, and Recommended Intake.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_take_creatine\"><\/span>How to take creatine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can choose a single-component supplement, ideally <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">creatine monohydrate<\/a>, which has the most proven effects, or a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/crea7in-creatine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">multi-component<\/a>&nbsp;supplement containing 7 forms of creatine, and get the most out of the various benefits of these forms from the one product.<\/li>\n\n\n\n<li>You can also try creatine monohydrate in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine-tabs-1000mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tablet<\/a>&nbsp;form.<\/li>\n\n\n\n<li>Take 3-5 g daily before, during or after exercise. On a non-training day, use at any time of the day. <\/li>\n\n\n\n<li>Wash down the dose with plenty of water. <\/li>\n\n\n\n<li>Combined with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cluster-dextrinr-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">carbohydrates<\/a>, you can increase the stores of creatine in the body. <span style=\"color: #ff6600;\">[5-6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about taking creatine in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Choose the Best Creatine?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In today&#8217;s article, we&#8217;ve taken a look at the greatest myths about creatine, which are not only heard in gyms. Based on scientifically proven facts, you know that it is an <strong>effective and safe substance that can boost athletic performance.<\/strong> It is suitable for both strength and speed athletes and both men and women can benefit from its properties.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Healthy people do not have to worry about any negative effects on kidney and liver function, skin quality or even hair loss. Even with prolonged use of creatine. <strong>However, do not forget the recommended intake, which is in the range of 3-5 g per day.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article useful and learn something new? Don&#8217;t forget to share it with your friends who may still believe some of the myths out there regarding creatine.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>There is still a lot of misinformation circulating about creatine regarding its use and side effects. Can creatine affect kidney function, cause hair loss or act similarly to steroids? You will find all this information in our article.  <\/p>\n","protected":false},"author":129,"featured_media":482577,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6761,7619,6929,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-483850","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-creatine","9":"tag-health","10":"tag-myths","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Creatine: Myths and Facts about Side Effects, Recommended Intake and Safety - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is creatine and how to take it correctly? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Creatine: Myths and Facts about Side Effects, Recommended Intake and Safety - GymBeam Blog","description":"What is creatine and how to take it correctly? 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