Jerry Brainum breaks down the realities behind reported side effects in creatine.
Creatine is a powerful and effective supplement for helping to increase muscle growth with very little and few side effects. In fact, it’s somewhat surprising how helpful this supplement can be without being a PED. Of course, this is if you train effectively while using the supplement. However, there have been some reported side effects that might make some lifters stray away from this effective tool. Even worse, there are some reports of more dangerous side effects that might make the supplement seem scary. Are they legit? In our latest episode of Straight Facts, Jerry Brainum breaks down the reality behind creatine side effects – and what you can do to reduce them.
First things first, as far as the FDA is concerned, creatine is a safe supplement to use in your diet. To the uninitiated, some may believe creatine falls in the same category as steroids or other PEDs. This is not the case – and rarely does anyone who even has a basic knowledge of fitness believe this to be true. That being said, there are some side effects that can cause discomfort.
Creatine can often cause gastrointestinal issues, aka stomach pain or bloating. It’s nothing to be seriously concerned about but the discomfort could be enough to make some lifters avoid creatine all together. That’s why Jerry Brainum has decided to break down what causes these side effects – and how to reduce stomach or bloating discomfort. He also addresses more serious health claims that have occasionally sprouted in the fitness industry.
How to reduce creatine gastrointestinal issues
If anyone has relied on creatine to build more muscle, they are probably more than familiar with the feeling of bloating, stomach discomfort, and increased gas (aka farting). But it doesn’t always have to be this way. Jerry Brainum explains that the biggest cause for stomach bloating or discomfort with creatine in dehydration.
Jerry Brainum explains that creatine, when consumed, can lead to further dehydration in the body. Combine that with a hard workout which makes you sweat more than usual – and you can be facing more sever dehydration than usual. This can ultimately be the cause for gastrointestinal problems after taking creatine.
That’s why Jerry Brainum suggests to keep extra care with consuming water when taking creatine. Ensure that you are fully hydrated and consume additional water with your creatine. This may help lower stomach and bloating issues.
RELATED: Check out our official review guide of the best creatine supplements on the market in 2022.
Can creatine be damaging for your health?
Jerry Brainum also addresses one report of creatine causing pulmonary embolism – aka a blood clot that blocks blood flow and can lead to death. While this is not a common held belief, these kind of studies can help spread misinformation and fear regarding certain substances.
As Jerry Brainum describes, the report itself is a case study. Meaning, in this case, it was only reported and studied in one man. A one to one correlation cannot be made to creatine and pulmonary embolisms – because this was not tested and proven in a larger sample set of individuals. In fact, the study itself only states that there is a “possible link” between the two.
Jerry Brainum than details the specifics of the report. The study indicated that a man with no family history of blood clots suffered a pulmonary embolism after increasing his dosage of creatine and then training shortly after. Their argument was that the large dose mixed with exercise led to extreme dehydration which can significantly increase the chance of blood clots.
However, Jerry Brainum points out that this is the only known study taken regarding the connection between creatine and blood clots. While Brainum cannot prove one way or the other himself – his suspicion is that at most the creatine helped contribute to an already underlying but unknown condition.
Brainum further points out that there are hundreds of thousands of people who use creatine. If this was truly a concern or real correlation – there would be a much larger known issue with blood clots and creatine seen across the country. Ultimately, while studies can always change, Brainum relies on the FDA’s current approval of the supplement.
Wrap Up
Ultimately, Jerry Brainum wants to emphasize one key fact that all creatine users should known. Stay hydrated. Ensure that you consume more water than usual if regularly consuming creatine. No, failing to do so will not seriously risk your health. But it can lead to stomach discomfort, bloating, and gas. It is always more healthy to stay hydrated than dehydrated. So ensure to keep this fact in mind regarding creatine use in your diet.
You can watch Jerry Brainum go into further detail by watching the full episode of Straight Facts above. And make sure to come back each Wednesday for new episodes every week.