If you’re like most people, you probably don’t think twice about taking a supplement like creatine. After all, it’s one of the most popular supplements on the market and it’s been around for years. But there’s one thing that you may not know about creatine – it can make you pee more.
Creatine is a popular supplement that is often used by athletes and bodybuilders to improve their performance. It is also known to help increase lean muscle mass and strength. However, one of the side effects of creatine is that it can cause you to urinate more often.
While this is not a serious side effect most of the time, it can be annoying and inconvenient. If you are taking creatine and you find that you are urinating more often than usual, then you may be wondering if this is normal. Keep reading to learn more about creatine, does creatine make you pee more, and how it affects your urination.
What is Creatine?
Creatine is an amino acid derivative that is mainly found in muscle cells, it is also naturally produced in the body and is used as an energy source [1, 2].
Creatine is involved in several biological processes, such as muscle contraction and ATP production [3, 4, 5, 6]. It can also be found in certain foods, such as red meat and fish, and can also be taken as a dietary supplement.
Creatine supplements are usually in the form of a powder, tablet, or capsule. When taken as a supplement, creatine can help to increase muscle mass and strength, as well as improve athletic performance [7, 8]. It is also known to help with recovery after workouts.
Does Creatine Make You Pee More?
Creatine can make you pee more than usual because creatine is broken down into creatinine (waste) which is then excreted through urine. Also, people tend to follow the recommendation and drink more water while on creatine supplementation which could also be a reason for more & frequent urination.
Additionally, creatine can cause the kidneys to work harder to eliminate the excess water, leading to more frequent urination. Also, it is not recommended to lower your consumption of fluids in order to stop frequent urination as it may cause dehydration.
One study examined the retention and excretion of creatine in university football and hockey players supplementing with creatine. It found that 46% of the ingested creatine was excreted in the urine over 24 hours and that approximately half of the ingested creatine gets excreted when supplementing with dosages of 0.1 g x kg(-1) lean body mass. Enhanced degradation of creatine did not occur [9].
Studies on this topic have yielded mixed results. There is limited research on this topic, most studies have found no link between creatine and increased urinary volume or frequency.
So, it states that there is not enough research to prove creatine can make you pee more but because of some potential reasons and general sense, it seems creatine can cause increased urination. But it may vary from person to person.
Why Does Creatine Make You Pee?
Creatine is a natural substance that is found in our bodies and it is taken as a supplement because of its immense performance benefits. Here are some of the potential reasons why creatine might make you pee more.
- Creatine is broken down into creatinine (a waste product) which is then excreted through urine.
- People usually tend to drink more water while on creatine supplementation as it is an expert recommendation.
- Creatine is known for water retention in the body and muscles. This may lead to more urination.
- Creatine has been linked to kidney problems in some rare cases which might cause more & frequent urination.
- As creatine can make you pee more, taking larger doses of creatine can make the situation even worse.
It is important to remember that these are just some potential reasons, and the reasons may vary from person to person. It is also possible that while on creatine supplementation, creatine may not be the reason for your increased urination, there might be some other underlying condition as well.
Is It Bad if You Pee More While Taking Creatine Supplement?
No, it’s not. Mostly, peeing more while taking creatine supplements is not considered dangerous. There have been minimal cases in which increased urination caused by taking creatine supplements is determined dangerous until there is an underlying health condition.
More and more frequent urination caused by creatine supplements is completely normal but if frequent urination happens for a prolonged time then it could be a sign of an underlying condition, so you should consult your doctor just in case.
What Can You Do to Stop Frequent Urination Caused by Creatine
Now that you know what’s the reason behind increased urination caused by creatine supplements you might want to know how to stop it as it can be inconvenient to frequently go peeing and even at night as it disrupts your sleep.
Here are some of the ways you could stop frequent urination.
Lower Your Doses
We are not saying that you should completely stop taking creatine right away but lowering your doses of creatine could help you tackle the issue. Mostly when experiencing mild side effects of creatine it is recommended to lower the doses of creatine supplements as it can provide relief.
Consult With Your Doctor
If the problem continues even after lowering the doses and you are experiencing frequent urination for a long time, then it is recommended to stop taking creatine and consult with your doctor as this could be a sign of an underlying kidney issue. The doctor is likely going to suggest you go get a urine test done and sometimes even a blood test. If any underlying health issue is found you will be suggested the treatments.
How Does Creatine Work?
Creatine is used by the body to store and transport energy. When you take a creatine supplement, it increases the amount of creatine available in the body, giving it more energy to use.
It also helps improve the way in which your body produces energy. Creatine is also known to help with muscle protein synthesis, which helps the muscles grow and strengthens them. It’s also been linked to increased muscle mass and strength.
What are the Benefits of Taking Creatine?
Creatine is a popular supplement among bodybuilders and athletes looking for an energy boost. It helps increase the body’s ATP production, leading to a rapid increase in strength, power, and muscle mass [4, 5, 7, 8].
It also helps in reducing fatigue, aiding post-workout recovery, and improving endurance, making it particularly popular among athletes participating in high-intensity sports [10, 11].
In addition to enhancing physical performance, creatine can also improve cognitive function and memory recall, making it beneficial for a wide range of individuals. So, taking creatine can help you experience a range of positive physical and mental benefits.
What are the Side Effects of Taking Creatine?
Creatine is a popular supplement used for muscle building, strength, power training, and improving athletic performance. Although it is generally safe when used as directed, there are some potential side effects that should be considered before taking creatine.
The most common short-term side effects of creatine supplementation include stomach discomfort, nausea, cramps, and diarrhea [12]. These side effects can be minimized by increasing water intake and consuming creatine with food. Taking smaller doses throughout the day is also recommended.
Other potential side effects of creatine supplementation include increased body weight due to water retention and increased muscle mass, another side effect includes kidney damage [13]. People with kidney disease should avoid creatine supplementation, as it can worsen the condition.
Some people may experience muscle cramping or soreness when taking creatine, which can be minimized by proper hydration. Creatine can also cause psychological disturbances, such as restlessness, anxiety, and insomnia.
It is important to consult your doctor if you experience any of these side effects for a prolonged period of time.
Summary
Creatine is a popular supplement that can help increase muscle mass and strength, as well as improve athletic performance. While there are many potential benefits of taking creatine, one possible side effect is an increase in the frequency of urination. This is not a serious side effect, but it can be annoying and inconvenient. Mainly, frequent urination caused by creatine supplementation can be due to several reasons.
Some of these include,
1. Creatine is broken down into creatinine (a waste product) which is then excreted through urine.
2. People usually tend to drink more water while on creatine supplementation, this can also be a cause of the issue.
3. Creatine is known for water retention in the body and muscles. This may lead to more urination.
Underlying kidney issues or any other health issues can also be a reason for frequent urination and are not related to creatine.
It’s important to not lower your consumption of liquids just because you are urinating more frequently as it can lead to dehydration.
In the end, if you are experiencing frequent and more urination for a pretty long time then it is recommended to stop taking creatine and consult your doctor to find the root cause and for further treatment.
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References
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- Mendes RR, Tirapegui J. Creatina: o suplemento nutricional para a atividade física–conceitos atuais [Creatine: the nutritional supplement for exercise – current concepts]. Arch Latinoam Nutr. 2002 Jun;52(2):117-27. Portuguese. PMID: 12184144.
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- Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
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- Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
- Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
- Burke DG, Smith-Palmer T, Holt LE, Head B, Chilibeck PD. The effect of 7 days of creatine supplementation on 24-hour urinary creatine excretion. J Strength Cond Res. 2001 Feb;15(1):59-62. PMID: 11708707.
- Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). https://doi.org/10.1186/1550-2783-6-13
- Jiaming Y, Rahimi MH. Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials. J Food Biochem. 2021 Oct;45(10):e13916. doi: 10.1111/jfbc.13916. Epub 2021 Sep 2. PMID: 34472118.
- Graham AS, Hatton RC. Creatine: a review of efficacy and safety. J Am Pharm Assoc (Wash). 1999 Nov-Dec;39(6):803-10; quiz 875-7. PMID: 10609446.
- Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013 Jul-Aug;12(4):240-4. doi: 10.1249/JSR.0b013e31829cdff2. PMID: 23851411.
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