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The Side Effects of Creatine Supplements

side effects of using creatine supplements

Creatine is a popular supplement among athletes and fitness enthusiasts who want to improve their strength, power, and performance. Creatine is a natural substance that helps your muscles produce energy during heavy lifting or high-intensity exercise. It is found in foods like red meat and seafood, and also made by your body in the liver, kidneys, and pancreas.

Creatine is known for its ability to increase muscle mass, strength, and exercise performance. Many athletes and bodybuilders take creatine supplements to enhance their training and recovery. It works by increasing the amount of phosphocreatine in your muscles, which is used to regenerate ATP, the main source of energy for your cells. By having more ATP available, your muscles can work harder and longer before getting tired. However, some people do have a say that consuming creatine has negative side effects on their health.

Side Effects of Creatine

creatine side effects

According to the National Institutes of Health, creatine is generally safe and well tolerated when taken at recommended doses. However, some people may experience some minor side effects, such as:

  • Bloating and Water Retention

Creatine may cause your muscles to hold more water, which can make you feel bloated or gain weight. This is usually temporary and not harmful, but it may affect your appearance or performance.

  • Stomach Discomfort and Diarrhoea

Creatine may cause digestive issues, such as nausea, cramping, or diarrhoea, especially if you take too much at once or on an empty stomach. To avoid this, you can try taking smaller doses throughout the day, drinking plenty of water, or taking creatine with food.

  • Muscle Cramps and Dehydration

Creatine may increase the risk of muscle cramps, especially if you exercise in hot or humid conditions. This is because creatine may draw water away from other parts of your body, such as your skin and blood vessels, and into your muscles. To prevent this, you should drink enough fluids, replace electrolytes, and stretch before and after exercise.

  • Kidney and Liver Damage

Creatine may affect your kidney and liver function, especially if you have a pre-existing condition or take other medications that affect these organs. Creatine may also increase the levels of creatinine, a waste product that is filtered by your kidneys. This may cause a false positive for kidney problems on a blood test. However, there is no conclusive evidence that creatine causes kidney or liver damage in healthy people who take it as directed. To be safe, you should consult your doctor before taking creatine if you have any medical issues or concerns.

Natural Supplements for Performance

While creatine is a safe and effective supplement for most people, some may prefer to use natural alternatives that have similar or complementary benefits. Some of the natural supplements that may boost your performance include caffeine, a natural stimulant that can enhance your alertness, focus, energy, and endurance. Caffeine can also increase your fat burning and reduce your perceived exertion during exercise. The inclusion of quercetin can also be a great way to naturally boost your immunity and strength. Quercetin has antioxidant and anti-inflammatory properties that may improve your endurance, oxygen uptake, and muscle strength by increasing the production of mitochondria, the energy factories of your cells. 

However, if you are looking for natural supplements that are packed with not only one but many powerful ayurvedic herbs that have been used for 5000 years now. Natural supplements, like Sukham’s Organic Gokshura, Organic Ashwagandha, and Purified Shilajit, present a compelling alternative. Free from the side effects associated with synthetic substances, these herbal supplements offer a holistic approach to fitness.

Organic Gokshura acts as a natural vasodilator that increases blood flow & promotes endogenous testosterone secretion thus improving your strength, stamina and performance. Loaded with Saponins and Flavonoids, these capsules possess anti-inflammatory and antiviral properties, providing protection against infections and oxidative stress.

gukshura natural supplement instead of creatine

Purified Shilajit is high in fulvic acid and other micronutrients that fight fatigue, boost performance and muscle strength and rejuvenate all 7 tissues for better overall health.

shilajit supplement instead of creatine

Organic Ashwagandha is sourced from the nutrient-rich black soils of the Bandhavgarh forest area, Sukham’s Organic Ashwagandha Capsules are designed to help reduce mental stress, boost endogenous testosterone levels, and naturally revitalise all 7 tissues (sapta-dhatu).

ashwagandha supplement instead of creatine

By choosing natural alternatives, you can promote overall well-being without compromising your health.


Creatine is a widely used supplement that can improve your strength, power, and performance. However, creatine may also cause some minor side effects, such as bloating, stomach discomfort, muscle cramps, or kidney and liver issues. If you want to avoid these side effects or try something different, you can opt for natural supplements that have similar or complementary benefits, such as caffeine, quercetin, or nitric oxide. At the same time, you can experience the power of Sukham’s Organic Gokshura, Organic Ashwagandha, and Purified Shilajit – supplements crafted by nature, designed for optimal well-being. Make the shift to these natural supplements for a balanced and sustainable approach to your fitness journey. However, you should always consult your doctor before taking any supplement and follow the recommended dosage and instructions. Remember, supplements are not a substitute for a balanced diet, adequate hydration, and proper training. They are only meant to enhance your performance and health.


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