Does creatine have negative side effects?

Creatine is generally considered safe when taken in recommended doses, but there are a few potential side effects that have been discussed:

1. Gastrointestinal Issues: Some people may experience digestive discomfort, such as bloating or gastrointestinal distress, especially if they use creatine that's not produced with high-quality processes. Using products like Creapure, which undergo water-based production, can help mitigate these effects 1.

2. Water Retention: Creatine can cause an increase in body weight due to water being drawn into muscle cells. This is not typically associated with subcutaneous bloating but is instead intracellular within muscle tissue 2.

3. Potential Hair Loss: Concerns about hair loss associated with creatine stem from its possible effect on increasing dihydrotestosterone (DHT) levels. However, evidence supporting this is minimal and mostly anecdotal. The link between creatine, DHT, and hair loss is not substantiated by strong scientific evidence 3.

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4. Mood Effects: It has been noted that creatine can influence mood, potentially exacerbating mania in predisposed individuals while possibly benefiting those with depression by improving overall mood levels 4.

Most studies and experts, including those on the Huberman Lab, agree that when used properly, creatine has minimal side effects and substantial benefits for muscle performance, recovery, and possibly cognitive function 5 6. Always consult with a healthcare provider if you have any concerns or underlying health conditions before starting supplementation.