creatine monohydrate side effects disadvantages

Creatine Monohydrate: 7 Side Effects You Shouldn’t Ignore

Is creatine supplementation good for you? Here's what you need to know

Creatine monohydrate is a useful supplement but has several side effects and disadvantages.

Creatine monohydrate is the most efficient performance-enhancing dietary supplement to increase capacity for high-intensity exercise.

According to the survey conducted by the National Collegiate Athletic Association (NCAA), more than 40% of athletes consumed creatinine for body mass.

In this post, we’ll discuss some of the side effects of Creatine monohydrate.


Let’s dive in.

What is creatine monohydrate?

Creatine is a natural nitrogenous protein composed of three amino acids:

  • glycine
  • methionine, and
  • L-arginine

Every creatine molecule is associated with a water molecule in creatine monohydrate, forming a creatine monohydrate complex.

Our body produces creatine, that aids in supplying energy to cells, particularly muscle cells.

It accomplishes this by converting to creatine phosphate, which subsequently creates adenosine triphosphate (ATP), which our cells need as fuel.

What are the side effects of creatine monohydrate?

1. Linked with dehydration

When your muscles have an excess creatine level, they absorb excess water that other body organs would otherwise utilize.

This enhanced absorption and rigorous physical exercise frequently result in severe dehydration.

Dehydration may result in less serious consequences like increased thirst and exhaustion or can cause serious effects like a coma. 

2. Cause muscle injury

Muscle injury has been associated with creatine supplementation.

These supplements can cause serious muscular rips, cramping, and discomfort in athletes.


Due to extensive increases in exercise workouts, creatine monohydrate may cause muscle sprains.

Therefore, after creatine intake, do not immediately start your exercise routine.

Instead, gradually increase your body’s capacity for an activity to prevent muscle injury.

Related: Excessive Exercise: 4 Side Effects of Exercising Too Much

3. Trigger gastrointestinal disturbance

The use of creatine monohydrate frequently results in digestive issues.

You can have symptoms like stomach aches, bloating, diarrhea, and loss of appetite.

These symptoms are often transient or depend on the dose. See your doctor if you continuously experience these symptoms.

4. Linked to renal damage

A serious risk associated with the usage of Creatine is acute kidney failure.

Creatine in a dose of >10g daily can stimulate rapid muscle damage.

These muscle damages release some proteins and other chemicals which overload and harm your kidney.


The patient may undergo dialysis, or if untreated renal impairment leads to death.

5. Increase weight gain

You might gain weight unintentionally if you choose to supplement your diet with Creatine.

The main cause of this weight gain is water retention in your muscles.

The level of Creatine in your muscle tissue may rise due to creatine intake, resulting in more water stored in your muscles.

Regular exercise can assist in reducing this adverse creatine effect.

6. Increase blood pressure

One of the serious risks associated with creatine intake is hypertension.

The extra fluid retention from Creatine forces your heart to work harder and increase stroke volume, ultimately increasing your blood pressure.

7. Aggravates asthma 

Taking Creatine may not be safe if you have respiratory problems as they can worsen your symptoms.


Many peoples may be allergic to Creatine and can experience breathing difficulties, rash and itching.

Don’t take creatine supplements because there is limited data available for creatine safety during pregnancy.


To sum it up, Creatine monohydrate may serve as an effective dietary supplement for both person’s performance and overall health.

Still, it is not everyone’s requirement and has potential side effects.

You must follow the proper guidelines and don’t take it in excess quantity without a doctor’s recommendation.