Heyyy, are you also among the gym freaks who have listened to your friends talking about creatine? Did they boast their creatine gains in front of you? Because mine did.
We have all seen people talking about creatine in the fitness centres. (I see them everyday). Out of curiosity and hunger for more gains, I ended up getting myself a creatine supplement.
But it wasn’t all wonders. Little did I knew, I started feeling a bit bloated, I increased my water intake, worked out more, and had to go through a little diarrhea as well.
So Does Creatine Cause Diarrhea? Yes, creatine can give you diarrhea. It might loosen your stools, and can cause cramps, or nausea.
But the effects were gone after a few days. (After a few changes which I will list down.)
Before finding the relationship between creatine monohydrate and diarrhea, let’s first understand what diarrhea is.
What Is Diarrhea?
Diarrhea is a condition in which the intestine releases too much water and fluid.
It can cause dehydration and weight loss due to not getting the right food for the body. This can lead to illnesses such as fever or colitis.
World Health Organization(WHO) says a person suffers from diarrhea if he has three or more loose stools per day. (Oops, concerning) Also, there are different types of diarrhea as well.
Stomach cramps, nausea, fever, or chills are some of the diarrhea symptoms you should look out for.
It usually goes away on its own in about 2-3 days. Creatine monohydrate is responsible for osmotic diarrhea. This is the condition when bowels contain too much water.
If you are facing something other than osmotic diarrhea, do check your healthcare professional as soon as possible.
Diarrhea And Creatine Monohydrate
Wait, don’t get me wrong! Creatine monohydrate isn’t only a supplement if you are thinking. You already have it in your own body.
Creatine monohydrate is a combination of amino acids developed inside the body.
Organs like kidneys, pancreas, and liver produce these amino acids. The amino acids then convert into creatine phosphate inside the body.
Creatine performs the function of drawing water from other areas to the muscle tissues. This is the inflow of water to our intestines which impacts the digestion process. This extra water in the intestine results in diarrhea.
Can Creatine Give You Diarrhea?
Many individuals take creatine as a dietary supplement. It is often said that creatine does not cause diarrhea; however, it may cause loose stools, stomach cramping, some dehydration, etc. (Dehydration from creatine?)
Coming to the real question: Does creatine cause diarrhea?
Most people would only experience the side effects for several days. Creatine can give you diarrhea by causing your stool to be looser than usual or causing stomach cramps or nausea.
All the creatine side effects should only last a few days. Talking to your doctor is the best thing if you happen to face any other side effects for more than a few days.
Does Creatine Cause Diarrhea?
Yes, creatine can give you diarrhea. Reducing the dose, regularly working out, and keeping yourself hydrated can help get relief from diarrhea.
Why Do I Get Diarrhea From Creatine?
It’s a common misconception that ingesting or taking any form of creatine monohydrate or other supplement containing creatine will cause diarrhea.
It’s important to note that dehydration and other conditions like constipation can also produce the appearance of diarrhea.
Diluting the creatine with a sports drink or another liquid can help manage some of its side effects.
To avoid diarrhea from creatine monohydrate, it is recommended to decrease the dosage to prevent overworking the kidneys and liver, drink a lot of water, and eat a diet that is not overly caffeinated or high in protein.
How To Prevent Diarrhea From Creatine Supplementation?
A prevalent and helpful answer is to take only the amount of creatine that your doctor recommends. Health experts suggest consuming no more than 3-5 grams of creatine daily.
Also, the consumption of excessive creatine will not result in you looking bigger or getting any stronger. It’s the excessive creatine that gives birth to issues like diarrhea.
When the creatine stores exceed the ATP limits, the excess of creatine stays as a waste product in the body and doesn’t have any use.
One thing to note is that creatine draws water from other parts of the body into the muscle tissues, so you need to increase your fluid consumption.
If you still face any symptoms of diarrhea, try to have creatine monohydrate only with your meals. Also, do not take any supplements if you are not in your best health or facing some kidney issues.
How To Keep Diarrhea Away While Taking Creatine
Keep these points in mind to keep diarrhea away while using creatine monohydrate:
- Do not take more than 5 grams of creatine per dose in a day. Even keep your maximum as 3 grams.
- Also, do not take all your creatine at one time. Spread your creatine doses at different times of your day.
- You should increase your fluid consumption and water intake, so your body doesn’t fall short of any nutrients.
- Creatine consumption isn’t recommended if you are still not 18 years of age or you are facing any kidney issues.
Though it might have side effects, it is very safe and convenient for most people to consume creatine for better results.
Stop using creatine monohydrate at once if you experience any side effects.
How To Stop Diarrhea From Creatine?
It’s very common to experience diarrhea after starting creatine supplementation. You can try:
- reducing the dosage
- keeping yourself well-hydrated
- taking creatine with food (not taking creatine on an empty stomach)
- consulting a healthcare professional
to reduce the chances of diarrhea after creatine supplementation.
FAQs
Should I Stop Taking Creatine If It Gives Me Diarrhea?
Not really. You can start by reducing the dosage gradually. Keep in mind that you should workout regularly when taking creatine.
How Long Does Diarrhea from Creatine Last?
The duration varies from person to person. Your diarrhea from creatine can last a few days.
Is It Normal to Have Diarrhea After Taking Creatine?
It’s common for people to experience gastrointestinal discomfort or diarrhea after starting creatine supplementation.
Will 5 Grams Of Creatine Cause Diarrhea?
Every supplement has the potential to cause digestive issues if you overdose.
However, according to this 2008 study, taking 5 grams of creatine twice a day caused diarrhea in 29% of participants. Whereas 56% of people were at risk of diarrhea who took 10 grams of creatine in a single dose.
Final Takeaway
Creatine is very common in the diets of vegetarians. Creatine aids with bowel movement by increasing fluid production, which helps prevent diarrhea.
It also helps to strengthen the muscles of the bladder and bowel.
Finally, Does creatine cause diarrhea? Yes. Diarrhea is a common side-effect of taking creatine monohydrate.
It’s essential to be proactive in preventing diarrhea because it’s so unpleasant and can be disruptive to your routine.
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