No, there is no evidence to support that creatine can cause constipation when a person takes it at the recommended dosage. Conversely, a potential side effect of taking creatine may include diarrhea.
Creatine is a naturally occurring amino acid that helps provide energy to tissues throughout the body. People typically use it as a supplement to support muscle strength and growth. However, it supports other tissues, such as the large intestine. As such, growing evidence indicates that creatine supplementation may benefit individuals with inflammatory bowel disease (IBD). However, more research is still necessary.
When taking creatine, it is advisable for a person to follow guidelines to avoid potential side effects. Guidelines often recommend an initial loading phase followed by a maintenance phase. This involves taking a higher dose of creatine for a short period to quickly increase creatine stores in the muscles, before taking smaller doses to maintain creatine stores.
Generally, research advises taking 20 grams (g) of creatine per day for a week before reducing the dosage to
The Food and Drug Administration (FDA) notes that creatine is a safe ingredient.
However, it is important to note that although creatine is a natural product, the FDA
Consequently, creatine products can vary in quality and safety. Additionally, they may include additives, contaminants, or other ingredients that could cause digestive issues. As such, it is advisable to only use creatine products from reputable brands.
