When used orally at appropriate doses, creatine is likely safe to take for up to five years. As with any dietary supplement, it's important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product's quality.
You can stop supplementing anytime you want. But your muscles' creatine levels will start to deplete about two weeks after you stop taking it. In 4-6 weeks, the extra creatine will wash out of your muscles altogether, and your body will be back at producing its baseline level of 1-2 grams a day.
You can supplement Creatine all year round but taking a break every 12 weeks is recommended. Have a 4 week period off Creatine and cycle it like that on a consistent basis.
Taking it long-term has been found to be extremely beneficial, especially for people doing resistance training. Some people who stop taking creatine supplements do report noticing a decrease in muscle size after they stop, but the findings of studies have not necessarily backed this up.
Since creatine does not act upon any receptors and there is no known 'creatine sensitivity' because of this there is no need to take a break from creatine. Products are usually cycled because your body developers a tolerance to them – this does not apply to creatine supplementation.
When taken by mouth: Creatine is likely safe for most people. Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. Creatine is possibly safe when taken long-term.
Will you lose muscle when you stop taking creatine? No. You won't lose the strength and hypertrophy gains you built while taking creatine once you stop. You may notice your muscles appear less “full” due to losing the water weight gained during creatine monohydrate supplementation.
Common creatine side effects may include nausea, diarrhea and weight gain. You should stop taking creatine immediately if you experience more severe side effects such as rapid heart rate, difficulty breathing, confusion or lightheadedness.
Last Updated: There is no convincing evidence that creatine can increase your testosterone levels. Creatine is known for reliably improving physical performance. Less commonly, it has also been marketed as a testosterone booster.
Doctors and most medical societies usually recommend creatine be used only by athletes over 18 years old. Since creatine is sold as a dietary supplement, it is not subject to federal regulations to ensure product safety or effectiveness.
Permanent intake – creatine in low doses
We recommend using creatine continuously. The recommended daily dose is between 3 and 5 grams. Continuous creatine intake – on exercise and training days as well as training-free days – promotes increased performance and muscle-building.
Consuming creatine supplements daily, even over a long period, is safe. People who take high doses of creatine (30 grams/day) for up to five years do not appear to experience any significant side effects. Studies show positive health benefits in athletes who take daily creatine supplements for long periods.
Taking creatine supplements can help your body build lean muscle mass. Muscle tissue naturally burns more calories than fatty tissue, and taking creatine helps build muscle, so in this round-about way, that's how creatine can help with weight loss.
Negative changes in mood or anxiety following supplementation with creatine have been documented in two human trials (Roitman et al., 2007; Volek et al., 2000) and one animal experiment (Allen et al., 2010). Specifically, in an open-label clinical trial of creatine, Roitman et al.
Certainly! There are no restrictions on taking Creatine in a carry-on bag. You may have it in containers with quantities up to 12 ounces or 350 ml. Make sure to place containers in a transparent zip-top bag.
There is concern that creatine causes acne. Research has not shown this to be accurate. In fact, topically applied creatine can improve the skin's appearance. Creatine's link with acne is likely due to people exercising more while they take the supplement, which causes more sweating and bacteria buildup on the skin.
There is no issue with taking creatine every day. In fact, many athletes have noticed significant benefits from incorporating creatine into their daily wellness routine. Be sure when you take your creatine supplement that you're following the recommendations for how much to take.
A loading phase of 5-7 days of 20-30g per day, split into separate doses. A maintenance phase of 3-5g per day, lasting for 4-6 weeks. This is followed by a time of phase, lasting from 2 – 4 weeks, before considering starting another whole new cycle again.
If you want Creatine to work optimally, you must take a dosage of 5 grams per day. By taking this dose, you'll notice all the benefits rather quickly, and there won't be any adverse effects. But, you must take it every day so that it can build up in your system.
Key Takeaways
Many people feel creatine monohydrate supplementation alters their sleep. Creatine ingestion shortens total and deep sleep in rats, probably by affecting sleep homeostasis. Despite shortening sleep, creatine often produces numerous beneficial health effects.
Taking the stimulants caffeine and ephedra with creatine can increase the risk of side effects. Creatine isn't recommended for people with kidney or liver disease, or diabetes. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing.