Does creatine raise blood pressure?
Creatine itself does not raise blood pressure.
However, a higher concentration of creatine in the blood is linked to a higher risk of hypertension. The risk particularly increases in men [1].
On the other hand, short-term creatine supplementation in older people has shown a positive influence on the cardiovascular system [2].
The contradictory results show that many of the processes are still not understood, and no clear answer on this topic exists.
What is the normal value of creatine?
The normal range of creatine in the blood varies depending on the body and muscle mass.
The normal range for men is estimated to be 0.6 to 1.2 mg/dL, and the normal levels of creatine in women are 0.5 to 1.1 mg/dL [3, 4].
Creatine levels can also be affected by medical conditions. They can be increased in dehydration, heart failure, or polycystic kidney disease. A decrease in creatine can be seen in anemia, hyperthyroidism, and leukemia [3].
Is creatine safe for the heart?
Creatine is a popular fitness supplement. It plays a key role in muscle metabolism and is safe for the heart.
In normal conditions, creatine improves the heart’s function [5]. Even increased amounts of creatine are considered safe for the heart [6].
Moreover, in heart failure, creatine supplementation has been shown to enhance the failing heart's decreasing muscle strength and endurance [6].
In older people, creatine supplementation also positively influences other cardiovascular processes, such as arterial stiffness and atherosclerosis [2].
It indicates that creatine is safe and beneficial to the heart.
However, the effectiveness of creatine on the heart muscle may be fading with age. People over 60 may not respond significantly to supplementation by improving muscle strength [7].
What side effects can creatine have?
Generally, creatine is considered as safe. However, it can lead to some side effects. Among them are
- nausea [8],
- dizziness [9],
- muscle cramps [8],
- diarrhea [9],
- dehydration, in cases of inappropriate water intake after taking creatine [8],
- weight gain (due to water retention) [8],
- bloating [8],
- heat sensitivity [9],
- abdominal pain [8].
In rare cases, high creatine supplementation may lead to kidney damage, liver damage, or the development of kidney stones. However, these rare cases are linked to people with pre-existing kidney or liver problems [8].
The risk for compartment syndrome is higher when taking creatine. Therefore, creatine supplementation may also result in this syndrome, which is characterized by increased pressure within muscle compartments, although it is very rare [8, 10, 11].
Also, very rarely, creatine can cause an allergic reaction. In such cases, symptoms like rashes, lips, tongue, or throat swelling, and difficulty breathing may be present [7].
How much creatine should I take after the gym?
Generally, when supplementing creatine, it is recommended to take 5 grams after the training [12].
However, when you start supplementation, you can begin with a higher amount. This is called the loading phase and lasts up to one month. During this time, you can take 20g of creatine daily. Commonly, the dose is divided into four smaller, standard 5 grams doses [13].
After the loading phases, the maintenance dose should be between 3 to 10 grams of creatine [13].
According to scientific findings, it generally does not matter whether creatine is taken before or after exercise. No difference in the benefits of creatine is noticeable between pre- and post-training supplementation [14, 15].
However, one study suggests that taking creatine after a workout is more beneficial than before [12].