Are there any side effects of creatine?

Creatine is generally considered safe with minimal side effects for most people. Here are some potential side effects highlighted on the Huberman Lab:

1. Gastrointestinal Distress:

• Loading phases with high doses of creatine (15-25 grams per day) can cause gastrointestinal issues such as stomach cramps and diarrhea. This can often be mitigated by taking smaller doses (3-5 grams per day) consistently 1.

1. Hair Loss:

• There is some concern that creatine might accelerate hair loss by increasing dihydrotestosterone (DHT) levels, which is linked to male pattern baldness. However, Kyle Gillett notes that this effect is small and not a significant reason to avoid creatine 2.

1. Water Retention:

• Creatine can cause muscles to retain water, which might lead to a slight increase in body weight. This is generally not harmful but is something to be aware of if you are monitoring body weight closely 3.
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    Creatine Benefits

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    Creatine and Hormones

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    Creatine Benefits

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    Creatine Insights

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1. Kidney Function:

• Concerns about creatine adversely affecting kidney function have been largely debunked in healthy individuals. Long-term studies indicate that creating does not have significant negative effects on kidney health 4.

Overall, these side effects are considered rare and generally mild. Most individuals can take creatine without experiencing significant issues, making it one of the safest and most researched supplements available. However, as always, it is wise to consult a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions.