Creatine is an amino acid produced in muscle tissue. It is a popular dietary supplement among young men, especially male high school athletes. According to the University of Oregon, 17 percent of high school athletes reported in a 2002 study that they supplemented with creatine. The percentage was even higher among football players, especially seniors. Regardless of your age, if you are considering taking creatine, please consult your physician first. This supplement can have side effects that you need to understand. The University of Maryland Medical Center reports that creatine supplements are not recommended for teens.
Kidney Concerns
According to the University of Maryland Medical Center, you should avoid supplementing with creatine if you have a history of kidney problems. Creatine, in supplement form or naturally produced by your body, is excreted through the kidneys. Kidney stress is particularly concerning during the "loading phase," according to Stockton University. The loading phase usually consists of taking a large dose of creatine for several days or a week in order to quickly raise creatine levels in your body. Stockton University notes that urinary creatine excretion is 90 times higher than your normal levels. According to the University of Maryland Medical Center, only when creatine is taken in large doses for prolonged periods of time is there potential for kidney disease. Remember to talk to your physician first and use creatine as directed.
Muscle Cramping
One of the most common side effects of creatine supplementation is muscle cramping. You are especially vulnerable if you are practicing or training in hot environments. According to a case study presented by Florida International University, an adolescent male football player experienced severe cramping after supplementing with creatine for a two-month period. The young man suffered severe muscle cramping and an electrolyte imbalance from not being adequately hydrated. The case study suggests a link between heat cramps and dehydration from supplementing with creatine. Vanderbilt University also reports that potential dehydration and muscle can be especially concerning for young male wrestlers that are supplementing with creatine and attempting to lose water weight. If you are supplementing with creatine, you will need to make sure you drink plenty of water before, during and after training.
Other Side Effects
According to the University of Michigan, diarrhea is the most common side effect of creatine supplementation. MayoClinic.com reports that some individuals can experience gastrointestinal symptoms, which include decreased appetite, stomach discomfort and nausea. Creatine has also been linked with asthmatic symptoms as well, you should avoid creatine if you have allergies to this supplement. Less common side effects may include thirst, mild headache, anxiety, irritability, aggression, fainting or dizziness. If you are experiencing these side effects, you should discontinue your supplementation and speak to your doctor.
References
- University of Oregon: Creatine, Exercise, and Sports Performance
- University of Maryland Medical Center: Creatine
- Stockton University: Creatine Uptake
- Florida International University: Severe Heat Cramps in a High School Football Player: A Case Report
- Vanderbilt University: Wrestling Practices and Creatine Monohydrate: A Deadly Combination?
- University of Michigan: Creatine Monohydrate
Member Comments