Creatine is a compound synthesized by the body to help release energy in muscles. It is essential for muscle growth and bulk. It is derived from food or supplements.  Like all other nutritional supplements, creatine is safe and effective when used within the recommended dosage. Some side effects like gas, bloating, stomach upset, diarrhea, dizziness etc can occur initially but as the body gets used to the supplements, the side effects reduce.

 Creatine tends to draw water from the body into muscle cells. This can cause dehydration. Therefore it is essential to supplement creatine intake with adequate amounts of water. People who start taking creatine supplements may experience a sudden increase in their weight. This is called muscle volumizing and occurs because the creatine causes water to accumulate in muscle cells, thereby increasing muscle volume. Creatine induced dehydration can result in an imbalance of electrolytes and cause muscle spasms and cramps. The kidneys play an important role in eliminating excess creatine from the body. Too much creatine can exert strain on the kidneys. Therefore, it is important to stick to the recommended dosage only.

 Many of the side effects associated with creatine are caused or aggravated due to contaminants present in the creatine supplements. Therefore, choose a good quality supplement which gives you creatine in a pure form.