Category: Supplements

Maximize your Mass-Building Potential with Creatine Supplement

Published:06 Mar, 2017     By: Nikita     22 min read

Several hundreds of studies have been done on creatine showing its effectiveness for increasing muscle strength, muscle power, muscle size, overall athletic performance and even enhancing certain areas of health. Creatine enhances the body's capacity to perform high intensity work.

creatine suppliment for muscles building

Creatine is used by over 40% of athletes in the National Collegiate Athletic Association (NCAA), and that athletes from about 20 different NCAA sports reportedly use creatine. Up to about 75% of powerlifters, boxers, weightlifters, and track and field athletes take creatine supplement. According to a survey conducted in 2000, about 60% gym/health club members are creatine users.

Creatine is not any ordinary supplement.

This is one supplement that can guarantee you envious muscles mass. That's the reason why bodybuilders have been using creatine for last few decades.

It's a supplement for heavy weight guys.

Creatine has been recognized as a product that delivers on its promise of improved strength.

So, if you want to build serious muscles, creatine supplement is not an option.

Those involved in the bodybuilding/strength training world - trainers and athletes alike - would know the importance of proper supplementation. One of the more successful supplements to hit the shelves would be creatine.

creatine popular among athletes and gym-goer

Why is creatine so popular among athletes and gym-goers?

Because it works!

Several hundreds of studies have been done on creatine showing its effectiveness for increasing muscle strength, muscle power, muscle size, overall athletic performance and even enhancing certain areas of health.

Now, let's see that makes creatine supplement such important for bodybuilders and just anyone who want to sport envious muscles mass.


Before we proceed, let me tell you the fact.

    Supplements are not the substitute of workout, and will never be.

    It will help you achieve muscles gain goals faster. But you still need to pump iron day in and day out.

    Ask any expert and he or she will tell you that if you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger.

    Now that it's clear, let's move forward.

    benefits of creatine

    What are the benefits of creatine supplement?

    • Increases muscle strength and size
    • Enhances recovery
    • Improves sprint performance
    • Enhances brain function

    What studies say?

    Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball.

    According toa study presented in the journal Medicine & Science in Sports & Exercise, muscle fibers grow when a person takes creatine.

    According to the University of Nottingham in England, the gain is quick. The initial gain is water, about 2 to 4 pounds in the first week of supplementation. Then subsequent gains are muscle due to the increase in the workload you can handle.

    In it various forms, which over the years have become more and more advanced, creatine has been recognized by the scientific community and the hard training athlete as a product that delivers on its promise of improved strength and enhanced muscle size.

    Creatine is an osmotically active substance

    Why is there a water gain initially?

    Creatine is an osmotically active substance, which means it pulls water into your muscle cells, and this helps increases protein synthesis. It's a way your body builds muscles.

    Who should take creatine?

    Majority of people most likely to experience creatines positive effects are:

    • Bodybuilders and strength athletes.
    • The aging population.
    • Sufferers of neurodegenerative disease.
    • Those with naturally lower levels of creatine, such as vegetarians.

    Creatine helps in following areas:

    • High intensity workout
    • To enhance recovery
    • To improve anaerobic capacity
    • Enhance muscles bulking
    • Enhances methylation
    • Enhances brain function
    • Improves bone healing
    • Improves glucose tolerance
    • Reduces sarcopaenia (age related muscles loss)
    • Improves performance and muscles mass status in vegetarians

    High intensity workout

    High intensity workout

    Creatine enhances the body's capacity to perform high intensity work (and assists greater muscle size and performance gains as a result).

    Creatine phosphate (creatines high energy molecule form, stored within cells) is used to supply the type 11b muscle fibers (fast-twitch high-glycolytic; the ones that get largest in size) with immediate energy, ensuring these muscles do not prematurely fatigue.

      This strengthens muscular contraction of these fibers, and helps the athlete to pump out more reps, sprint at a faster rate, or engage more forcefully in whatever sport or type of exercise they take part in. Supplementing with creatine allows the muscles to store more of this high-energy molecule to provide greater gains in strength and muscle.

      Creatine used in this manner is regarded as a high-energy phosphate, and its role in energy production cannot be overstated. Whenever the body uses energy, a molecule called ATP (an adenosine with a tail of three phosphate groups, hence its name Adenosine Tri Phosphate) is used as an energy source - as a fundamental energy donor.

      Under conditions of strenuous activity, ATP releases one of these high-energy phosphate groups to power muscular contraction. Once this phosphate has been released, ATP becomes ADP (Adenosine Di-Phosphate, a de-energized form of ATP). To regenerate ATP and assist further energy production - to complete additional reps for example - creatine becomes a key player.

      In fact, without creatine, energy production during high-intensity bouts of exercise would not be possible. Supplemental creatine has been shown to further enhance this process, a fact not lost on the scores of athletes who depend on it to enhance their performance.

      For bodybuilders, creatine is of particular significance as it feeds the aforementioned explosive type 11b fibers, thereby increasing power output and subsequently, muscle size.

      creatine enhances recovery

      To enhance recovery

      In recent years creatine has been studied for its post-exercise muscle regeneration properties. Findings have been very promising. In 2004, Santos and colleagues studied the effects of creatine supplementation on muscle cell damage in experienced endurance athletes running a 30-kilometre race.

      Closely monitoring several markers of cell damage (including creatine kinase, lactate dehydrogenase, prostaglandin-E and tumor necrosis factor-alpha) in their sample of 18 male athletes (who used 20 grams of creatine monohydrate per day for five days, mixed with 60 grams of maltodextrine), the researchers found levels of these markers were reduced after the race, compared to 16 control subjects who took only the maltodextrine.

      They concluded that creatine supplementation somehow reduced muscle cell damage and inflammation following the exhaustive exercise.

      It seems creatine also helps to promote complete recovery from intense exercise. Another reason strength and endurance athletes may benefit from its use.

      creatine improves anaerobic capacity

      To improve anaerobic capacity

      In their impressive study, Ziegenfuss and fellow researchers demonstrated that creatine loading over just three days significantly improved muscle volume and cycle sprint performance in elite power athletes.

      For this study, ten male and ten female athletes were assigned to creatine or placebo groups, where, before and after the three-day creatine supplementation period, they were assessed on repeated sprint performance and thigh muscle volume - the creatine group was given 0.35 grams of creatine per kilogram of fat free mass, and all subjects completed six maximal ten second cycle sprints with 60 seconds of recovery in between.

      It was found that over the three-day period, creatine subjects experienced increased total body mass of, on average, 0.9 kilograms, a 6.6% increase in thigh volume (in five of six creatine taking participants), and increases in performance in all six sprints. Their anaerobic capacity clearly had improved with the addition of creatine, compared to the control subjects who took in only maltodextrin.

      creatine supports muscles bulking

      Enhance muscles bulking

      Another important benefit for bodybuilders and strength athletes is creatines muscle volumizing effect 3. Creatine has a property that causes muscle cells to inflate, which produces a more heavily muscled appearance, and, more importantly, serves as a stimulus for protein synthesis.

      Up to six pounds of added bodyweight in the first few weeks is commonly reported in those who begin creatine supplementation (a process primarily accounted for by water moving rapidly from the bloodstream to the muscle).

      Supplementing creatine will enhance methylation status

      Enhances methylation

      Creatine's erogenic actions work to assist energy production and power output, resulting in muscle size and strength, and improved performance. Additionally, it has been found creatine provides a powerful anabolic boost through its enhancing of systemic methylation (the regulation of gene expression, protein synthesis and RNA metabolism through enzymatic catalyzation) status.

      Indeed, methylation is a process that is essential for the supporting of life itself. A molecule known as SAM (S-Adenosyl Methionine) is the body's principal methyl donor, and a breakdown in its production can adversely affect whole-body anabolism.

      Creatine drains the body's SAM reserves like nothing else, which, in turn, deleteriously impacts methylation status (during its synthesisation by the liver and kidneys, creatine draws heavily from the SAM reserves). Supplementing creatine will enhance methylation status, as it will lessen the drain on the liver and kidneys, and alleviate the body's need to synthesize creatine from amino acids.

      creatine improves brain functions

      Enhances brain function

      Widely known for it muscle-building benefits, creatine, it appears, has much more to offer than its erogenic properties. Researchers Wyss and Schulze looked at the broader health implications of creatine as they tried to determine its value in treating several neurodegenerative, vascular and muscular disorders.

      Their findings, published in the prestigious Neuroscience, showed creatine to be an extremely important neuroprotectant (an agent that increases the survival of nerve cells to environmental insults).

      Energy metabolism and the production of Reactive Oxygen Species (very small molecules that can result in significant damage to cell structures, of which include oxygen ions, free radicals and peroxides) are thought to underpin many nuerodegenerative disorders, and creatine is thought to enhance the brains ability to survive the metabolic and physical trauma associated with these conditions.

      It was found by Wyss and colleagues that those with neurodegenerative disorders associated with creatine deficiencies (inborn errors in creatine production and storage) may require supplemental creatine, in order for it to be more effectively delivered to the central nervous system.

      Additionally, Ray and colleagues found creatine to improve brain function (specifically short-term memory) in normal subjects 11. In a placebo controlled cross-over design study, 45 vegetarian and vegan subjects (chosen as their intake of creatine was negligible) took five grams per day of creatine for six weeks.

      After this period, all subjects were assessed on non-verbal intelligence and verbal memory capacity. It was found that subjects who took creatine rather than the placebo exhibited improved short-term memory, and were better able to problem solve under time constraints. Significantly, the researchers said:

      creatine improves bone healing

      Improves bone healing

      Gerbin and co-researchers at the Institute of cell biology in Switzerland found creatine could be used successfully as an adjuvant therapy for bone fracture healing or for the treatment of osteoporosis 7. Based on their in-vivo study, they concluded that creatine significantly enhanced the activity of alkaline phosphate (ALP; an important marker for bone growth).

      Cell energy (of which in their study on bone regeneration creatine played a major role) is important for bone development and maintenance, and therefore directly related to osteoporosis. Creatine, as we know, enhances cellular energy production. The researchers linked this to bone formation.

      Improves glucose tolerance

      Creatine might assist with the combating of diabetes, as it has been shown to improve glucose tolerance. Derave and co-researchers showed that supplemental creatine increased glucose transporter (glut-4) expression and muscle glycogen content while improving glucose tolerance in a previously immobilized limb.

      Since this study was conducted, it appears the reasons for the improvements in glucose tolerance were due to the increased expression of glucose transporter type 4. It seems the expression of this transporter was actually induced by IGF-1 and IGF-2, which are induced by creatine.

      creatine redices age related muscles loss

      Reduces sarcopaenia (age related muscles loss)

      As we age there is a natural decline in the production of muscle building (anabolic) hormones such as testosterone, growth hormone and the insulin like growth factors (IGF-1). As a result there is a natural tendency for those advancing in age to progressively lose muscle mass.

      As mentioned, fast twitch fibers (the type that make the bulk of our muscle size) respond well to supplemental creatine in the athletic population. These fibers are also the first to be sacrificed by the effects of sarcopaenia. The powerful anabolic hormone, IGF-1, has been shown to localize in the fast twitch fibers and, significantly, this is the hormone most likely to dwindle to a greater degree as we age.

      It follows that creatine supplementation into older adulthood might negate the degenerative effects of age related muscle wasting as it enhances fast twitch muscle fiber integrity, and, in turn, should help to maintain youthful levels of IGF-1.

      At least this is the possibility researcher's Louis and colleagues found when they studied creatines effects on IGF-1 and ageing 10. Other researchers postulate that the muscle volumizing effect of creatine might switch on a gene responsible for IGF-1 production.

      Further research suggests advanced systemic methylation (discussed earlier) resulting from creatine use might predispose the cell for greater IGF-1 production. Which of these might prove to be the most efficient means of reducing age related muscle wasting is up for debate, but creatines potential as a muscle preserver in the aging population cannot be denied.

      Creatine has also been shown to improve isometric strength in addition to body composition in older adults, provided a strength-training program is run concurrently. In their double blind study, Brose and colleagues assigned 28 healthy men and women - over age 65 - to a 14 week resistance training exercise program, during which these subjects trained three days a week.

      14 of these participants were given five grams of creatine mixed with two grams of dextrose while the other 14 subjects received a placebo of seven grams of dextrose. After the 14 weeks, the creatine group were found to have experienced greater increases in fat free mass and total body mass, in addition to improvements in isometric knee extension strength.

      This study helps to confirm the role creatine can play in offsetting age related muscle wasting, if combined with a strength training regime.

      Improves performance and muscles mass status in vegetarians

      Traditionally a group with lower creatine levels compared to their meat-eating counterparts, vegetarians stand to miss out on the benefits creatine supplies, unless of course they supplement, it appears. It was also thought that given vegetarians initial low creatine levels, they would be more sensitive to its erogenic effects.

      Researcher Burke and his co-workers studied this proposal when they compared the changes in muscle creatine, muscle fiber morphology, body composition, hydration status, and exercise performance between vegetarians and non-vegetarians over an eight-week resistance-training program, in which, in double blind fashion, ten vegetarians took creatine and eight took a placebo.

      Additionally, 12 non-vegetarians took creatine with the other 12 taking the placebo. The creatine-taking subjects initially loaded with 0.25 grams of creatine per kilogram of lean body mass for seven days, before 0.0625 grams over the subsequent 49-day period.

      It was revealed that vegetarian subjects who took creatine experienced a greater increase in total creatine, phosphocreatine, lean tissue, and total work performance compared to the non-vegetarians who took creatine, indicating vegetarians are more responsive to creatine supplementation.

      Creatine is a nonessential dietary protein

      How creatine works?

      Creatine is a nonessential dietary protein-like compound found in high abundance in meat and fish. It is synthesized in the body, primarily in the liver, from the three amino acids, arginine, glycine and methionine. Muscle tissue does not produce creatine, and therefore it must take up creatine from the bloodstream. Once inside muscle cells, creatine gets a high-energy phosphate attached to it and is then known as phosphocreatine (PCr) or creatine phosphate. It is this high-energy molecule that is one of the most critical components of creatine's beneficial effects in the body. That's because creatine donates its high-energy phosphate to create ATP (adenosine triphosphate), which is used by the muscle for the rapid energy it needs for muscle contraction, such as during weight-lifting. Supplementing with creatine is reported to increase the content of PCr in muscle by approximately 20%. Having more PCr in muscle cells means more ATP can be rapidly produced during exercise, which can lead to gains in strength, power, speed and muscle growth.

      Research shows that there are numerous ways by which creatine produces increases in muscle strength, muscle growth and overall athletic performance. The majority of creatine's benefits were originally believed to be solely due to the boost in fast energy that's the result of increased PCr in muscles. This allows athletes to recover faster between bouts of exercise, such as fast running or weight lifting, which allows them to run faster or complete more repetitions with a given weight. And over time, the ability to complete more repetitions can result in muscle growth. While this is a major way that creatine works, today we know that creatine also works through a number of different mechanisms.

      One of those mechanisms is through muscle cell volumization. This is a fancy term that means the muscle cells fill up with water. Since creatine is essentially a protein, it draws water from the blood and the space outside of the muscle cells (known as the interstitial fluid) into the muscle through the process of osmosis. This is the major reason for the rapid weight gain that's associated with creatine supplementation. However, this increase in cell volume causes the cell membranes to stretch, which is thought to initiate long-term increases in muscle growth and strength through greater protein synthesis - the method that muscle cells use to grow.

      Yet another way that creatine has been found to work is by increasing the number of satellite cells in muscle fibers. Satellite cells are basically muscle stem cells, and one way that muscles grow bigger and stronger is by the addition of muscle satellite cells to existing muscle fibers. A 2006 study from the University of Copenhagen found that after eight weeks of supplementing with creatine while following a weight-training program, subjects experienced almost 100% more satellite cells in their muscle fibers, as compared to those taking a placebo. As expected, the greater number of satellite cells was associated with greater muscle size. This can also lead to greater muscle strength and power.

      And still yet another way that creatine works is through increases in the growth factor insulin-like growth factor-I (IGF-I). IGF-I is critical in initiating processes in muscle cells that lead to enhanced muscle growth and muscle strength. St. Francis Xavier University (Canada) researchers reported in a 2008 study that weight-trained subjects taking creatine while following a weight-lifting program for eight weeks had significantly higher IGF-I content in their muscle fibers than those taking a placebo.

      And even still there's another way that creatine works to increase muscle growth. Arak University (Iran) researchers reported in a 2010 issue of the journal Molecular and Cellular Endocrinology that subjects taking creatine while following a weightlifting program for eight weeks had significantly lower myostatin levels than those taking a placebo. Myostatin is a protein that limits muscle growth. The Iranian researchers concluded that since myostatin levels were lower in the subjects taking creatine, one way that creatine may work to increase muscle size and strength is by reducing myostatin levels, which reduces the limitation that this protein places on muscle growth.

      Health benefits of creatine

      Health benefits of creatine

      In addition to enhancement of muscle size, strength, power and overall athletic performance, creatine has also been found to provide numerous health benefits. Because PCr is important for energy production involved in nerve cell function, creatine has been shown to provide numerous benefits to the brain and the rest of the nervous system. For example, research has found that creatine supplementation enhances cognitive function and memory, may help in the treatment of Parkinson's disease, Huntington's disease and even depression and can also protect against brain injury.

      Creatine has also been found to aid cardiovascular health, such as improvement of symptoms in those with congestive heart failure and may even lower cholesterol levels. One study published in a 1996 issue of the journal Clinical Science discovered that male and female subjects taking creatine for eight weeks experienced a drop of more than 5% in total cholesterol and a drop in LDL cholesterol (the bad type of cholesterol) of more than 20%. Similar findings were found by researchers from Skidmore College (Saratoga Springs, NY). The researchers reported in a 2001 issue of the journal Metabolism that 28 days of creatine supplementation decreased total cholesterol by 10% in healthy young males. Virginia Commonwealth University researchers also showed that healthy young males taking creatine plus a multivitamin supplement significantly reduced their levels of homocysteine (an amino acid associated with heart disease), as compared to those taking just the multivitamin supplement.

      These are just a few of the ways that creatine can benefit health. And new benefits are being discovered all the time. For example, German researchers found that creatine supplementation enhances skin cells' protection from sun and oxidative damage. And research has even shown improved cognitive function in those supplementing with creatine. And in yet another study, German researchers found that the mice receiving supplemental creatine in their diet increased their lifespan by 10% more than mice not receiving creatine!

      Benefits of creatine to brain health

      Benefits of creatine to brain health

      One of the most exciting prospects has to do with brain health and the treatment of neurological diseases. Like muscles, the brain stores phosphocreatine and requires plenty of ATP for optimal function. Supplementing has been suggested to improve the following conditions:

      • Alzheimer's disease
      • Parkinson's disease
      • Huntington's disease
      • Ischemic stroke
      • Epilepsy
      • Brain or spinal cord injuries
      • Motor neuron disease
      • Memory and brain function in the elderly

      Creatine may reduce symptoms and slow the progression of some neurological diseases, although more research is needed in humans.

      creatine my not be safe for children

      Is creatine safe for kids?

      Health experts suggest that kids under the age of 18 should avoid creatine, thats because few studies have been done on children using creatine as an exercise enhancement.

      Studies have found overexertion causing torn muscles. That can mean permanent damage, which is not good. This is probably because children are still in a growing phase. We're also not sure what impact creatine may have on muscles and bones as they grow. I suggest that middle and even high schoolers shouldn't use it.

      Does creatine works for everyone?

      Though creatine has the power to work wonders, it results vary from individual to individuals. Some people experience great results, while some people just don't respond to creatine. Your individual genetic makeup also plays determining role whether your body will respond to creatin and if it does, to what extent.

      Creatine works well for the majority of people who use it as a regular part of their sporting/exercise program. In this article we will review creatines benefits, some important studies to back its efficacy, its broader applications, and the populations who will benefit most from its use.

      How would you know if creatine is working for you?

      How would you know if creatine is working for you?

      You should have a clear picture within a week or so. If your training volume increases, know that it's working for you. But if doesn't, you're probably a nonresponder. Taking the powder may not help you.

      Diet is very important. Meat, especially herring and beef, has high levels of creatine, so vegetarians usually see a greater response, while those whose diets are highly carnivorous may see less change.

      Of course, a healthy diet is key to anyone's muscle-building plan.

      Moreover, if your diet is junk, there's no point in adding creatine.

      It's better to eat good sources of carbohydrates and lean protein.

      Most importantly, creatine alone will not make you a bigger man.

      This is going to work only when you combine this with exercise and improve the quality of training.

      Yes, that means you still have to do the work.

      Types of creatine and what type is better for you

      Creatine supplements are available in variety of forms. Some forms of creatine are thought to be superior to others. But particularly two creatine forms are most popular:

      • Powder creatine
      • Liquid creatine
      • creatine ethyl ester (CEE)

      Studies have found that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. So its better not to try them.

      Take creatine with fruit juice. Sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle.

      Your body needs about 70 grams of simple sugars for every five grams of creatine. Look for a drink or supplement with 60 grams of carbs per 100 grams of product for maximum benefit.

      What is the cost of creatine?


      What is the cost of creatine?

      To ensure your body maximizes the benefits of creatine, buy the best stuff that is good for your body. It's your body and this isn't the time to get cheap and screw your system.

      How to test good quality protein?

      You'll know the powder is of poor quality if it's hard to dissolve and there's residue at the bottom of your glass after you drink it. You want the powder in your muscles, not in the glass. If this happens, try a different brand.

      Precautions you should take before you take creatine supplement

      Creatine supplement have not been evaluated for safety, effectiveness or purity. You should consider all potential risk factors before consuming creatine. There is also no regulated manufacturing standard for creatine supplement. You are advised to take creatine supplement of the highest standard to make sure your body is getting safe and effective creatin supplement.

      Cases have been reposted where many herbal supplements sold were contaminated with toxic metals and other drugs. Make sure you are buying creatine from most reliable source to minimize the risk of contamination or adulteration.

      You should drink plenty of water when you take creatine supplement. There has been no reported cases of dehydration, electrolyte imbalance, reduced blood volume, but even then it is better to take sufficient precaution.

      You should also follow all the guidelines printed on the label of creatine supplement or speak to your health care provider before taking creatine supplement.

      health condition when people who should not consume creatine

      People who should not consume creatine

      People suffering from below health conditions should avoid taking supplements.

      • You are suffering from kidney disease
      • You have diabetes
      • You have heart disease
      • You are pregnant (in this case creatine may pass into breast milk and harm nursing baby)
      • You are above the age of 60 years (in this creatine may not be effective in helping you gain muscles mass)

      Creatine supplement dosage and usage

      Consult your health care provider about the use of creatine. Do not consume creatine more than directed. High dosage may adversely affect your heart or kidney or liver.

      Many athlete commonly use loading method whereby they take large dose for a stretch of 2 to 5 days, followed by smaller doses, called maintenance dose. Athletes have used this method to increase their short term athletic ability, for example before sports competition.

      Another method involves taking smaller dose for extended period of time. This method is employed by bodybuilders.

      Some studies have found that creatine may be more helpful when consumed along with carbohydrate.

      Few other studies have also found that beyond certain quantity, creatine may not increase any effect. This also necessarily means that if you have missed a dose, and have reached almost the time for your next dose, you should not use extra dose to make up for the missed dose. This may lead to overdose.

      Things you should avoid while taking creatine

      Things you should avoid while taking creatine

      Though there is no specific guidelines on what not to consume when you take creatine, here are some precautions that you can take:

      • Avoid drinking tea, coffee or soda
      • Avoid taking herbal stimulant such as ephedra or Ma Huang
      • Don't combine creatine with other medication
      • Antivirals, injected antibiotics;
      • Chemotherapy;
      • Medicine for bowel disorders;
      • Medicine to prevent organ transplant rejection;
      • Injectable osteoporosis medication; and
      • Some pain or arthritis medicines (including aspirin, Tylenol, Advil, and Aleve).

      Side effects of creatine

      Some of the common side effects of creatine include

      • nausea, stomach pain;
      • diarrhea;
      • muscle cramps; or
      • weight gain.

      Does creatine affects kidney?

      Creatine has been a constant subject of study for past several studies. Almost every safety and effectiveness aspects of creatine has been thoroughly studied. It won't be wrong to say that creatine is one of the most-researched sports supplements out there.

      No studies have found any single person experience cramps. If there were any major adverse side effects, it would have been detected by now.

      However there have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. The key word here: anecdotal.

      Experts suggest that some of these conditions can be caused by consuming too much of certain vitamins. For example too much vitamin C can cause diarrhea, and too much iron may lead to stomach problems.

      But, to be on a safer side, use creatine only if you are healthy and have no kidney problem.

      Important Note: Medical and health related information given in this article is not a substitute for professional medical advice. This article is intended for general informational purposes only and is not a substitute for professional medical advice. If you think you may have a medical emergency, call your doctor immediately. Always seek the advice of your doctor before starting or changing treatment.

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