Avoid Creatine Side Effects from Powders

The nutrition industry is full of doctors with no credentials. But, Dr. Myers is the authority when it comes to creatine. Six years ago the parents of a high school football player asked Dr. Myers if creatine was safe to use. So, he began studying the supplement and has become the country’s top creatine expert. In fact, when CNN News wanted to learn about creatine, they called Dr. Myers. Read Dr. Myers background

Through his research, Dr. Myers learned that creatine powder, if used incorrectly, can cause negative side affects. However, he also discovered how to enjoy amazing benefits, while avoiding unwanted side effects. His solution is not expensive or difficult, but requires just a bit of common sense. We asked Dr. Myers about creatine side affects.

What causes these negative side affects?
I believe they are caused by two things, both of which you can easily avoid. First, avoid the “more is better” mentality. Many athletes have the “more is better” idea when using creatine. If one scoop of powder is good, they reason, then two scoops must be better. In fact, one creatine study found that 78% of high school athletes either exceeded the recommended dose or didn’t even know how much they're taking. When high doses of powder enter the stomach, they draw water from the body, causing stomach problems and dehydration.

But, isn’t it true that the more you take the more you absorb?
No it’s not. Researchers found that even when you take a single dose of (6-8 grams), 48% is never absorbed but gets passed in the urine. If you take larger doses of 10 gram or more, you may lose up to 75%. Some companies suggest “loading” by taking 25 grams a day for the first five days. If you do this you will absorb very little of this creatine. Read this creatine study

What else can cause negative side affects?
When you buy a creatine product, there’s a good chance you’re getting one made with Chinese creatine. Most of the creatine found on stores’ shelves is manufactured in either Germany or China. U.S. companies buy their creatine in bulk from one of these sources and then repackage it under their own label.

In China, there are few manufacturing standards. Price, not quality, is what matters most. Poor manufacturing standards may result in toxic contamination, and lead to side affects such as aching stomach, bloating, or cramping. Read more about Chinese creatine

If so many companies are using Chinese creatine, why don't you see "made in China" on the label?
U.S. laws require clothing and toy companies to label where the product came from, such as “made in China”. However, this same law does not apply to raw materials in supplements. Companies never list “Chinese creatine” on the label. They know that if they did, no one would buy their product. Some even use terms like “100% pure” or “pharmaceutical-grade”.

How do you avoid these negative side affects?
First, feed your muscles a small but steady stream of creatine all day long. Your muscle cells are designed to absorb 1g to 1.5g of creatine every 2½ hours, or 5 grams throughout the day. This is about the same amount you get from food. For example, an 8oz steak has about 1g of creatine. This is a natural amount for your body to absorb in one meal. Read this creatine study

Secondly, use only a high-quality creatine from Germany. German producers, such as Creapure, use only modern technology and are recognized for their high quality. Every batch of Creapure is tested for purity. To get around the problem of cheap, low-quality creatine, Creapure licenses the use of their logo only to those companies that use their product.

What brand of creatine do you recommend?
There are several good brands to pick from. I recommend and helped develop NuCare’s Creatine Power Tabs because they are chewable and make it easy to divide up your dose. This product also uses only Creapure creatine.

Back to Research Page.