The evidence of creatine causing constipation
Constipation often occurs when you take creatine because it can cause dehydration. When you’re dehydrated, your body doesn’t have enough water to make stool, so it becomes hard and dry. This can lead to uncomfortable bowel movements and, in some cases, constipation.
If you’re taking creatine and you’re not drinking enough water, you’re more likely to get constipation. It’s important to drink plenty of fluids when you’re taking creatine, especially water.
There are a few other ways that creatine can cause constipation. For example, it can increase the amount of acid in your stomach, which can make stool harder to pass. It can also slow down the movement of food through your digestive system, which can lead to constipation. This is because creatine can cause your muscles to absorb more water than usual.
Most people get side-effects like bloating and gastrointestinal (GI) discomfort when they first start taking creatine. This is because their body is not used to the extra water that creatine causes their muscles to absorb. However, these side-effects usually go away after a few weeks.
Does creatine cause constipation?
Yes based on the evidence creatine can cause constipation. Creatine can cause dehydration and this can lead to constipation. Dehydration leads to your stool becoming hard and dry, which can be difficult to pass. It’s important to drink plenty of fluids when you’re taking creatine, especially water, to avoid constipation. You may also want to consider taking a fiber supplement to help with constipation.
How to avoid creatine causing constipation?
There are a few things you can do to avoid or relieve constipation from creatine.
Drink plenty of fluids: This is the most important thing you can do to avoid constipation. Make sure you’re drinking enough water, especially when you’re taking creatine. You may also want to drink other fluids, such as juices or sports drinks. Make sure to drink at least 8 glasses of fluid a day.
Take a fiber supplement: Fiber can help to add bulk to your stool, making it easier to pass. You can get fiber from foods such as fruits, vegetables, and whole grains. You can also take a fiber supplement, such as psyllium husk.
Exercise: Exercise can help to stimulate your digestive system and make it easier to pass stool. By exercising, you can also help to prevent dehydration, which can lead to constipation.
Avoid caffeine: Caffeine can dehydrate you, which can lead to constipation. So it’s best to avoid or limit caffeine when you’re taking creatine. Most pre workouts have a high amount of caffeine in it, some pre workouts even have creatine and caffeine in it. You could try to find a pre workout with no caffeine or a lower amount of caffeine.
Try a different brand of creatine: Some brands of creatine are made with ingredients that can help to avoid or relieve constipation. For example, some brands contain magnesium, which can help to soften stool. You may want to try a brand that contains magnesium if you’re having trouble with constipation.
Some brands have a cheaper variant of creatine where the quality is not as good. These cheaper variants might have more impurities which can lead to more side effects like constipation. So it’s important to buy from a reputable source and make sure you’re getting a high-quality product.
Take a break from creatine: If you’re having trouble with constipation, you may want to take a break from creatine for a few weeks. This will give your body time to adjust and may help to relieve constipation. After a few weeks, you can try taking creatine again and see if the constipation goes away.
If you still have constipation after trying these things, you may want to see a doctor. Constipation can be a sign of other health problems, such as irritable bowel syndrome (IBS). So it’s important to get checked out by a doctor if you’re having trouble with constipation.
Other side effects caused by creatine
Creatine is a very well researched substance and is generally considered safe. However, like all supplements, there are some potential side effects that you should be aware of.
The most common side effects of taking creatine are :
Bloating: Creatine can cause your muscles to absorb extra water, which can lead to bloating. This is usually temporary and goes away after a few weeks.
Dehydration: Creatine can also cause dehydration, so it’s important to drink plenty of fluids when you’re taking creatine. Dehydration can lead to other problems, such as constipation or kidney problems.
Muscle cramps: Some people have reported muscle cramps while taking creatine. This is likely due to dehydration and can be avoided by drinking plenty of fluids.
Weight gain: Creatine can cause your muscles to absorb extra water, which can lead to weight gain. This is usually temporary and goes away after you stop taking creatine.
Gastrointestinal (GI) discomfort: Some people have reported GI discomfort, such as nausea, diarrhea, and abdominal cramping. This is usually due to bloating from the extra water in your muscles. Taking creatine with a meal can help to avoid this.
There are also less common side effects of taking creatine:
Kidney problems: There have been some reports of kidney problems in people who take creatine. This is more likely to occur if you have preexisting kidney problems or if you take high doses of creatine. If you’re concerned about your kidneys, you should talk to a doctor before taking creatine.
Liver damage: There have been some reports of liver damage in people who take creatine. This is more likely to occur if you have preexisting liver problems or if you take high doses of creatine. If you’re concerned about your liver, you should talk to a doctor before taking creatine.
High blood pressure: Some people have reported high blood pressure while taking creatine. This is more likely to occur if you have preexisting high blood pressure or if you take high doses of creatine. If you’re concerned about your blood pressure, you should talk to a doctor before taking creatine.
Headaches: Some people have reported headaches while taking creatine. This is more likely to occur if you don’t drink enough fluids or if you take high doses of creatine. If you’re concerned about headaches, you should talk to a doctor before taking creatine.
Allergic reactions: Some people are allergic to creatine. If you’re allergic to seafood, you may also be allergic to creatine, as it’s made from fish oil. If you have an allergy to creatine, you should avoid taking it.
Heart arrhythmias: There have been some reports of heart arrhythmias in people who take creatine. This is more likely to occur if you have preexisting heart problems or if you take high doses of creatine. If you’re concerned about your heart, you should talk to a doctor before taking creatine.
Heart arrhythmias is a condition in which your heart beats too fast or slow. It can be dangerous and even life-threatening. If you have heart arrhythmias, you should stop taking creatine and see a doctor right away.
As with any supplement, it’s important to talk to a doctor before taking creatine. Creatine is generally considered safe, but there may be some risks for people with certain medical conditions. So it’s always best to check with a doctor before starting any supplement regimen.
Conclusion on does creatine cause constipation?
Yes, the evidence has shown that there are numeral side effects of taking creatine that can cause constipation. Hydration is the main key to preventing constipation caused by creatine. Be sure you are drinking enough fluids when taking this supplement. Also, avoid high doses of creatine as this can also lead to constipation. Creatine is a well known and popular supplement, but as with any supplement, there are risks involved. Such as bloating, weight gain, muscle cramps but also more sever risks such as kidney problems, liver damage and heart arrhythmias. Make sure to consult with a doctor before starting any supplement regimen, especially if you have any pre-existing medical conditions.
