Creatine is commonly used for improving exercise performance and increasing lean muscle mass in athletes and older adults. However, some people report experiencing gastrointestinal (GI) side effects such as bloating, diarrhea, and constipation when taking creatine supplements.
Because of this, many people wonder if creatine makes you poop. Many factors can influence GI side effects, including the type of creatine supplement you take and your physiology.
Unfortunately, there is no clear answer to this question. Some people may experience GI side effects when taking creatine supplements, while others may not.
If you’re concerned about the possibility of experiencing GI side effects, this article will give you some tips on how to avoid them.
Table of Contents
Does Creatine Supplementation Make You Poop?
Creatine supplements can make you poop if you are susceptible to GI side effects. This is because creatine can cause bloating and diarrhea in some people. However, there’s a way to prevent these possible side effects.
Firstly, start with a lower dose of creatine and gradually increase it as your body adjusts. Secondly, drink plenty of water and mix creatine supplements with a meal to prevent GI side effects.
When taking creatine supplements, there is no clear answer as to whether or not they will make you poop. Some people may experience GI side effects, while others may not.
Also, it’s essential to keep in mind and read the label of your creatine supplement carefully to see if it contains any ingredients that may cause these side effects. Make sure to not go higher than 10g per day as too much creatine could lead to GI side effects such as making you poop.
If you have any questions or concerns, please consult your physician before taking any supplements.
What is Inside Creatine Monohydrate?
Inside your creatine pre-workout supplements is creatine monohydrate. This substance is found in your body and produces energy for your muscles. It’s made in your liver, pancreas, and kidneys and stored in your muscles.
Creatine monohydrate consists of the following:
L-arginine is an amino acid that can be found in your body. This ingredient makes protein and is also involved in the nitric oxide pathway.
Additionally, it improves blood flow, increases muscle growth, and builds muscle mass to lose weight.
L-glycine is another amino acid found in your body that makes proteins and is also involved in the cell signaling pathway.
Some benefits of this component include reducing anxiety, improving sleep quality, and boosting cognitive performance.
Another amino acid that can be found in your body is L-methionine. This ingredient makes proteins and is also involved in the synthesis of creatine.
Some benefits include reducing fatigue, boosting cognitive performance, and protecting the liver from damage.
These three substances are found in your body and have different benefits. While creatine monohydrate provides many health benefits, a higher dose can make you poop. Especially low-quality creatine monohydrate that isn’t correctly third-party tested.
Therefore, it’s crucial to find a high-quality and reputable brand that does proper testing on its products.
Is Creatine a Laxative?
No, Creatine is not a laxative. Although, some people may experience diarrhea due to their intake of creatine. If you are taking a high of creatine and you experience bowel movements, it’s best to lower your dose and see if you start feeling better.
Some people may also experience constipation when consuming creatine, so drinking plenty of water and eating a high-fiber diet is essential to avoid this.
The recommended dose of creatine is 3-5 grams per day. Meanwhile, for those who have been using it for specific periods, it should not increase from 10 grams per day. Remember that it’s essential not to go over this, as too much creatine can lead to GI side effects.
To be sure, you can ask for expert advice from a physician, certified nutritionist, or dietician to analyze whether this dietary supplement is for you.
Does Taking Creatine Help with Digestion?
Creatine has excellent benefits for your digestion. For instance, it increases your metabolism and aids energy production. Additionally, it repairs your muscles after a workout and provides extra power during your workouts.
On the other hand, creatine also regulates your blood sugar levels and has been shown to help people with diabetes.
Overall, creatine is suitable for digestion and has many benefits that can help you with your workout routine.
Should I Take Creatine Every Day?
Athletes mainly use creatine because it provides benefits such as increased energy and improved performance. For beginners, we recommend taking 3-5 grams daily. Meanwhile, for those who have been using it for a while, the dose should not exceed 10 grams daily.
You can take creatine every day, but you may want to consider bringing it on days when you’re training or working out. This is because it takes a few days for your body to reach peak levels of creatine.
To be sure, track your creatine levels with a blood test and see how your body responds to it. Overdosing on creatine can lead to side effects such as diarrhea, so it’s best not to go over the recommended dosage.
If you’re unsure whether creatine is right for you, it’s best to speak with a physician, certified nutritionist, or dietician who can give you expert advice.
What are the Benefits of Creatine?
Amid its many controversies, some experts still swear by the benefits of creatine. That’s mainly one of the reasons why athletes and other physically active people continue to use it.
Athletes mainly use creatine because it provides benefits such as increased energy and improved performance. In addition, it was shown to help with muscle recovery after a workout and provide extra energy during your workout sessions.
To know more about the benefits of creatine, here is a list of its potential benefits:
Improves muscle cells to produce more energy
According to studies, creatine supplementation increases your muscle phosphocreatine stores for your cells to produce more ATP or energy. This can benefit athletes who want to improve their performance and those looking to build muscle mass.
When a person is exercising, ATP is broken down to provide energy for muscles. When ATP is broken down, it’s converted into adenosine diphosphate (ADP). Creatine works by increasing the rate of ATP resynthesis, meaning you can produce more energy.
Aids in muscle recovery
Creatine has also been shown to help with muscle recovery after a workout. This is because it helps replenish your ATP stores that can be depleted during training.
This can significantly benefit athletes looking to improve their performance and those looking to gain muscle mass. Plus, it keeps them from experiencing muscle fatigue and soreness.
Increases strength and power
Creatine has also been shown to increase strength and power. This is because it increases your phosphocreatine stores, which can be used to produce ATP.
As a result, you can lift heavier weights, increase your muscle mass, and improve your performance in other activities such as sprinting and jumping.
Creatine has also increased water retention in your muscles, improving strength and power.
Boosts brain function
Creatine has also been shown to improve cognitive function and memory. This is because it increases ATP levels in the brain, which is necessary for proper brain function.
Some studies have also shown that creatine protects the brain from damage caused by certain neurological diseases such as Alzheimer’s disease and Parkinson’s disease.
Speeds up muscle growth
Creatine is known as the most effective supplement for increasing muscle mass. This is because it increases your phosphocreatine stores, which can be used to produce ATP.
It has also been shown that it only takes five to seven days to see significant results, such as an increase in lean muscle mass. Over time, this increases your overall strength and power, which can help you in your workouts.
Side Effects of Creatine
Creatine is considered to be safe and has very few side effects. Here are some of the most common side effects that have been reported:
Creatine has been shown to cause kidney damage in some people. This is because it can increase the levels of a compound called creatinine in your body, leading to kidney damage. If you have kidney problems, it’s best to avoid taking creatine.
Creatine can also cause weight gain because it causes your muscles to retain water. This can be beneficial for those seeking muscle mass, but it can also be a problem for those trying to lose weight.
Creatine can also cause stomach cramps and diarrhea in some people. This can pull water into your intestines, leading to cramping and diarrhea. If you experience these side effects, it’s best to stop taking creatine and see a doctor.
High blood pressure
Creatine also causes high blood pressure in some people. This is because it increases the levels of a compound called angiotensin II in your body, constricting your blood vessels and causing high blood pressure.
If you have high blood pressure, it’s best to avoid taking creatine. Meanwhile, creatine is safe for most people, but some side effects have been reported.
These include kidney damage, weight gain, stomach cramps, diarrhea, high blood pressure, and muscle cramps. However, this can be all a factor in the amount of creatine you take. Like any supplements, too much can be detrimental to your health.
Frequently Asked Questions
How much creatine should I take?
The recommended dosage of creatine is 3-5 grams daily, especially if you take it for the first time. You can also split up the dosage and take it before and after your workout or all at once.
Is it safe to take creatine?
Creatine is considered to be safe and has very few side effects. Kidney damage, weight gain, stomach cramps, diarrhea, high blood pressure, and muscle cramps are the most common side effects.
Can I take creatine with other supplements?
You can take creatine with other supplements, but it’s best to talk to a doctor or registered dietitian before taking any supplements.
How long does it take for creatine to work?
Creatine works quickly, with most people seeing results within five to seven days. However, it can take up to four weeks to see the full effects of creatine.
Final Thoughts: Does Creatine Make You Poop?
Diarrhea or bowel movements are possible side effects when taking creatine. Although you can try lowering your dose or checking with your doctor, seeing a registered dietitian or doctor is best to ensure you’re taking the correct amount.
On the other hand, creatine is beneficial for many people. Some benefits include increased lean muscle mass, strength and power, and improved exercise performance. If you’re looking to improve your workout performance, creatine is a supplement that you may want to consider.
If you found this article helpful, check other fitness-related articles on ExpertFitness.org.
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Nathan Lloyd, MSc
LICENSED PERSONAL TRAINER
I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.
If you’re interested in my personal coaching programs, please contact me via the contact page.