Creatine is known for many benefits, including promoting muscle building, supporting weight loss, and even potentially boosting your mood. As research on its perks expands beyond the world of sports nutrition, everyone and their mother (literally) has been hopping on the creatine bandwagon. And while this well-studied supplement is generally well-tolerated, sensitive folks may share one common complaint after using it: an upset tummy.
Here’s a closer look at why creatine can cause digestive distress in some folks, and how to troubleshoot to find the creatine product and routine that works for your system so you can reap the benefits sans side effects.
- ABOUT OUR EXPERTS: Sheri Gaw, R.D.N., C.D.C.E.S., is a registered dietitian and owner of The Plant Strong Dietitian. Val Warner, M.S., R.D., C.S.S.D., C.P.T., is a registered dietitian, certified personal trainer, founder of Wellness by Val, and host of the Strong & Nourished Momma podcast.
Creatine and Digestive Upset
Why exactly does creatine cause digestive upset in some people? There are a few potential reasons here, but the most common simply comes down to how creatine impacts the water in your body. “Creatine pulls extra water into the digestive tract, which may cause bloating, pain, diarrhea, nausea, or cramps for some,” explains registered dietitian Sheri Gaw, R.D.N., C.D.C.E.S., owner of The Plant Strong Dietitian. Not everyone experiences these side effects, but they could cause trouble for people with more sensitive systems, Gaw says.
The way folks take their creatine can also contribute to these side effects. “Creatine loading is the practice of initially taking a high dose of creatine, such as 20 to 25 grams, dispersed throughout the day, for five to seven days,” shares registered dietitian and certified personal trainer Val Warner, M.S., R.D., C.S.S.D., C.P.T., founder of Wellness by Val and host of the Strong & Nourished Momma podcast. More creatine means more water pulled into the gut, which means you’re more likely to experience discomfort.
What’s more, even a subpar shake-up can impact how your system tolerates creatine. “If creatine is not mixed well upon consumption, this can cause GI upset in some people,” notes Warner. “Creatine does not mix well with cold water, so there will often be clumps of creatine at the bottom of the cup.” Ingesting these clumps or concentrated bits of creatine exacerbates the whole “pulling fluid into the gut” situation, increasing the likelihood of bloating or loose stools, Warner says.
Another factor at play here: other ingredients that could be lurking in your creatine supplement. “Creatine with extra additives may not be as well tolerated,” shares Gaw. Products that include artificial sweeteners, fillers, or dyes are more likely to upset your system. The same goes for low-quality products that may be contaminated with undesirable substances such as heavy metals.
How To Make Creatine More Gut-Friendly
If you experience digestive upset when you take creatine, you don’t have to throw in the towel on the supplement entirely! Use these tips and tricks to adjust your routine and give tummy troubles the boot.
1. Start Low And Go Slow
If you’re attempting to kick off your creatine routine with a loading phase and it’s bothering your stomach, feel free to skip it. That’s right; loading your creatine is completely optional. According to a 2021 review published in The Journal of the International Society of Sports Nutrition, “it is a common misconception that people must initiate creatine with a loading phase.”
“Many people can simply take three to five grams daily from the start, and muscle creatine stores will increase gradually over three to four weeks,” Gaw says. “This slower approach is often better tolerated and may reduce digestive discomfort.” Super sensitive folks might even start with half a scoop (typically 2.5 grams) and slowly increase to a full scoop (five grams).
Read More: So You’ve Built Up A Wicked Pre-Workout Tolerance—Here’s Your Next Move
If you do go for a loading phase (which Gaw says is helpful if you’re prepping for a high-intensity event, such as a CrossFit competition), make sure to split your intake up throughout the day. “A traditional loading phase involves taking 20 to 25 grams per day, split into four to five smaller doses of five grams each,” she explains. “Splitting the dose improves absorption and reduces the risk of GI upset.
2. Look for Third-Party Testing
When shopping for creatine, it is best to purchase a creatine that is third-party tested for quality and purity assurance, suggests Gaw. “Third-party testing is crucial for supplements because it provides independent verification of product safety, purity, and potency, as the FDA does not approve dietary supplements for safety or efficacy before they reach the market,” according to Operation Supplement Safety. “These, often voluntary tests, confirm that products are free from contaminants like heavy metals or bacteria and match label claims.”
“Shopping for creatine that has been third-party tested helps ensure the product contains exactly what’s listed on the label and nothing extra,” shares Warner. “Contaminants, undeclared ingredients, or inaccurate dosing can increase the risk of gastrointestinal upset. Third-party testing adds a layer of quality control, which improves safety and consistency, especially for people who are sensitive to supplements.”
3. Double Check Your Hydration And Fuel Game
If creatine gives you stomach issues, you may need to dial in your hydration. “Since creatine is osmotic, it attracts water,” Gaw explains. “If you do not drink enough water with creatine, extra water will be pulled into the digestive tract, which may cause distress.” Your move: Make sure you drink plenty of water with your creatine—and throughout the day.
“Drink at least 12 ounces of water with every five grams of creatine,” suggests Gaw. “Overall daily water needs can vary depending on height, weight, activity level, temperature, humidity, and gender. That said, most people who work out and use creatine will need at least three liters per day.”
Not sure if you’re meeting the mark? Monitor your urine. “The lighter the color, the better your hydration,” Gaw says.
Read More: What To Eat And Drink Mid-Workout, According To Sports Nutritionists
Munching on something alongside your creatine may also help. “Eating something with creatine can create a buffer in the intestinal tract,” notes Gaw. Consider downing your creatine alongside a snack or meal—particularly one that contains carbohydrates and protein. While carbohydrates signal the pancreas to produce insulin, which guides carbs and creatine into muscle cells, protein supports muscle repair and recovery, she says.
4. Mix It Well
Since consuming creatine in larger doses can cause digestive upset, Warner says to make sure the creatine powder is mixed well, especially if you are using cold water. “I find a shaker bottle helps when I use cold water from the fridge before my workouts.” If you think cold water may be your creatine culprit, you can also try mixing creatine with warm fluids and foods. “Consider adding creatine to your warm water, herbal tea, or cooked food, like a warm bowl of oatmeal, so it can mix well without getting clumpy,” recommends Warner. Unflavored powders should disappear undetected into these warm foods and drinks.
5. Consider A Different Type Of Creatine
Finally, consider the type of creatine you are taking. “Creatine monohydrate is still the gold standard because it has the strongest research supporting its safety, efficacy, and bioavailability,” shares Warner. “Most people tolerate it very well, especially at standard doses of three to five grams per day.”
“However, some individuals who experience GI discomfort with regular monohydrate may tolerate other forms better,” Warner notes. “Micronized creatine monohydrate has smaller particle sizes, which can improve dissolution in water and potentially reduce stomach upset. Creatine hydrochloride (HCl) is also more water-soluble, which may improve tolerance in sensitive individuals.”
Finally, German creatine may also be a good move, since it’s famous for purity and top-notch quality, meaning you don’t have to worry about contaminants that could contribute to gastric distress.
6. Stick to a simple format
To be safe, sensitive folks may also want to stick to simple, unflavored creatine powders or capsules. Other ingredients often found in some of the jazzier products on the market—like gummies, chews, and flavored powders—could contribute to GI symptoms in these people, Warner suggests. Keeping your routine free from added sugar, artificial sweeteners and flavors, food dyes, and the like can help keep your routine side-effect-free.
The Bottom Line: Sensitive Folks Can Still Take Creatine
Creatine is a popular supplement and for good reason, but it can sometimes be the bad guy when it comes to digestive upset. The most common culprit is taking too much at one time. The good news is that there are a variety of ways you can still enjoy the many benefits creatine offers, both in and out of the gym.