Creatine is one of the most popular sports supplements on the market, and with good reason. Its easy to use, effective, cheap and the side effects are minimal. If you are somebody that is worried about the possible side effects from creatine, there are some things you can do.
Asses your tolerance
The first thing you should do is to asses your tolerance. Don’t start with a loading phase. Start with taking only 2-5 grams per day. If you don’t notice any side effects, increase your dose to 5-7 grams daily. Stay on this dosage for at least a couple weeks, as it sometimes takes that long for creatine side effects to kick in. If you still don’t see any side effects, you can increase your dose to 10-15 grams daily. I wouldn’t recommend taking any more than 15 grams daily. It is also important to split your intake up in to at least two daily doses. These dosage recommendations don’t apply to certain types of creatine, which bring me to my next point.
Types of creatine
There are certain types of creatine that can be absorbed by the body better which means you take smaller doses and thus experience less side effects. These types of creatine include creatine HCL and Kre-alkalyn among others. These two are the most popular and seem to be the most effective. The serving size of these creatines is only .75 – 3 grams daily. If side effects are your main concern with taking creatine, I recommend trying one of these low dosage creatines.
Side effects of creatine
The negative side effects of creatine can include bloating, back acne, and extra stress on the kidneys which can result in kidney damage. This is the most serious possible side effect of creatine use although it is pretty uncommon. If you notice any kidney pain you should discontinue using creatine and do not use it in the future.
Creatinine, which is a byproduct of creatine, is what puts the extra stress on your kidneys. The more creatinine in your body, the more work your kidney have to do. That’s why it’s very important to take creatine in the proper dosage. Cycle it, if it’s a creatine that needs to be cycled, and drink lots of water. Drinking water is the best way to avoid side effects while taking creatine. If you have any health conditions, you definitely need to talk to a doctor before using creatine as it does put extra stress on your body.