Does Creatine Make You Poop? (Yes, And Here’s Why)

Creatine is extremely popular and is known to be a safe supplement to use. Although, it can have some side effects. A common query about creatine and its side effects is “Does creatine make you poop?”.

In this article, we will answer the above query and some more queries related queries.

Does Creatine Make You Poop?

Taking creatine supplements can be very beneficial especially if you are an athlete or a physically active person [1, 2]. But, some people can experience certain side effects from taking creatine. 

So, does creatine make you poop? Well, creatine can cause diarrhea, gastrointestinal discomfort, and unusual bowel movements [3]. But, most of the time this is not the case as the side effects are rare. 

There is not enough scientific research to prove that creatine always can specifically cause these conditions. They might be caused due to some other things like taking higher doses than recommended, stimulants mixed with creatine, any other supplements or medications taken together with creatine, or because of any underlying conditions.

What are The Actual Side Effects of Creatine?

Here are some discovered side effects of creatine–

• Weight gain 
• Muscle cramps 
• Stomach problems
• Dizziness
• High blood pressure
• Liver damage
• Kidney damage

These are some side effects that have been recorded over the years. The most common reason for these side effects is overdosing on creatine. Doses of upto 10 grams daily in the long term are recommended to experience all the benefits and stay away from the side effects.

What are The Benefits of Creatine Supplements?

Here are some benefits of creatine supplements-

• Enhances recovery after workouts.
• Boosts muscle growth and increases strength.
• Helps produce more energy for muscles.
• Might help with Parkinson’s disease.
• May help to lower blood sugar levels.
• Improves brain function.

Does Creatine Cause Constipation?

Yes, Creatine might cause constipation. Although, creatine is more prone to causing diarrhea. The reason for creatine causing constipation mostly is the higher doses of creatine taken.

Generally, the main reason for constipation is dehydration and some sources have shown that those who take creatine are less prone to dehydration than those who do not take creatine [4]. Although this may be because it is generally suggested to drink lots of water when taking creatine, on the other hand, if you do not drink enough water it will cause dehydration.

Here the reason for constipation that can be caused by creatine is taking higher amounts or doses of creatine supplements [3].

The reasons for constipation can also be not directly linked to creatine as there can be some other conditions that can cause constipation like stimulants mixed with creatine, any other supplements or medications taken together with creatine, or because of any underlying conditions.

Check out our specific article about does creatine cause constipation where we answer in detail this common query.

Does Creatine Make You Bloated?

Research shows that creatine causes fluid retention in your body, which can cause water retention in your muscles making your muscles look more prominent [5].

This can cause your stomach to look bloated, however, bloating here can also be caused by indigestion and some other reasons as well.

Does Creatine Make You Poop Blood?

Creatine is not known to make you poop blood and there is not enough scientific evidence on this topic. However, as we know, creatine might cause unusual bowel movements which can be causing you to poop blood. The reason for this can be overdoses of creatine supplements.

If you are experiencing blood from poop then it is suggested to see your doctor and discuss the condition.

Does Creatine Make You Fart?

Creatine does not make you fart. As we know, creatine might cause gastrointestinal discomfort to some people but it is very rare [3].

Most likely the main culprit for farting caused by creatine is the other ingredients that might be mixed in your creatine. Your diet also plays a big role as what you are consuming other than creatine might be causing you to fart more often. For example, consuming a high-protein diet is known to cause a gassy stomach causing you to fart more often.

Also Read: Does Pre Workout Make You Poop? Explained

Some Preventions to The Side Effects of Creatine

Now as you know about the possible side effects of creatine, it is important to understand some preventions and precautions you need to keep in mind while taking creatine.

1. Buy Creatine from only authorized & approved brands – It is important to buy high-quality creatine from authorized brands. Low-quality creatine supplements from unauthorized brands can lead to certain side effects. You can buy labdoor certified creatine that has been tested for accuracy and purity.

2. Controlled Dosage – It is important to consume creatine in a controlled dosage and not overdose as it might lead to side effects. According to WebMD, Doses up to 25 grams daily for up to 14 days are safely usable. While Lower doses like up to 4-5 grams daily for up to 18 months are also safely usable. Creatine is possibly safe when taken long-term. Doses of up to 10 grams daily for up to 5 years are safely usable.

3. Check all the ingredients carefully before choosing a Creatine Supplement – Some creatine supplements also include other ingredients like caffeine and protein. It’s important to check the ingredients list before buying any supplements so, that you can choose the best one according to your needs.

4. Kidney Disease & Parkinson’s Disease – If you have any of these diseases, It is recommended that you consult your doctor first before taking creatine supplements.

Summary

A common query about the side effects of creatine is “Does Creatine make you poop?” Though it is not proven scientifically that creatine can make your poop more, it can cause diarrhea, gastrointestinal discomfort, and unusual bowel movements. 

There are several side effects of creatine supplements, but they are rare and only happen to some people.

You can practice some precautions and prevention stated above to stay away from any side effects caused by taking creatine supplements.

In the end, Creatine Supplements just like any other supplements have their own benefits and side effects. It’s important to use any supplement with proper precaution and consume the supplement with the correct dosage. 

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References

1. 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.
2. 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
3. Ostojic SM, Ahmetovic Z. Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent? Res Sports Med. 2008;16(1):15-22. doi: 10.1080/15438620701693280. PMID: 18373286.
4. 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
5. Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003 Mar;38(1):44-50. PMID: 12937471; PMCID: PMC155510.

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