Does creatine cause constipation? [What YOU Need to Know]

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Tonya McIntosh

Tonya McIntosh—The main person behind TGFFitness as its Founder and Chief Editor. Get to know more about Tonya


woman holding up stomach cause by creatine constipation

When it comes to boosting physical performance, creatine monohydrate powder is among the most popular supplements among bodybuilders. Yet, despite the fact that it has been deemed the safest option, it still has certain drawbacks.

Creatine is a preferred supplement for bodybuilders for the following reasons:

  • Builds muscle mass 
  • Increases performance
  • Easy to acquire
  • Not prohibited in any sports leagues at this time 

Although there are no forms of creatine recommended for athletes under 18, there are very few side effects associated with its use.

Unfortunately, one of those side effects is constipation. Despite the many benefits of creatine – and much like other popular supplements – it can affect the digestive system.

Creatine constipation is most common for new users, and there are some things you can do to reduce the effects.

Can Creatine Cause Constipation?

It’s important to be aware of the potential side effects of creatine, despite the fact that it can aid in muscle building. 

Taking creatine initially can cause constipation and stomach troubles. However, most people report that these problems disappear as the dosage is gradually reduced.

How Long Does Creatine Constipation Last?

Creatine constipation is usually mild and temporary. For most people, any constipation will go away within the first week of starting to take creatine as the body adjusts. 

Staying well hydrated by drinking plenty of water can help minimize constipation.

If constipation persists beyond the first week of creatine use, try temporarily reducing your dosage. Taking smaller doses spread throughout the day can help reduce side effects. 

Also, eat plenty of high-fiber foods and maintain an active exercise routine.

What are some ways to avoid constipation?

The most irritating side effect of creatine is probably constipation. A few precautions may help you avoid that:

  • Drink water – To avoid dehydration and keep your bowels moving, up your water intake. Undissolved creatine can quickly dehydrate your muscles and shut down your digestive tract.   
  • Eat high-fiber foods – Fiber is a well-known cure for constipation. 
  • Exercise – A major benefit of creatine is increased athletic performance, so you’re probably already exercising.  
  • Take a fiber supplement – Along with your high-quality creatine supplement, a fiber supplement can help balance things out until your body adjusts to the higher creatine levels. 
  • Take a stool softener or laxative – These things can help alleviate chronic constipation. 
  • Don’t take too much creatine at once – Pay close attention to the proper dose of creatine monohydrate for your body and goals. There are no known benefits of taking more than is recommended. 

What are some side effects of creatine?

Creatine is a perfect supplement for your diet regimen if you’re lifting heavy weights. Although it is generally considered safe for athletes of all types, Some of the side effects of creatine are discussed here.

Weight gain

Some fluid retention will accompany the massive gains possible with creatine.

Muscle cramps

Muscles need plenty of vitamins, minerals, and water to grow. Muscle cramps are a result of an imbalance while doing strenuous workouts.

Muscle strains and pulls

Soreness, strains, and pulls are common side effects of muscle building, but you may be at more risk while taking creatine, as muscle tissues are stretched and pushed during intense workouts.

Upset stomach

Creatine products can cause an upset stomach and result in slower digestion, so these issues are prolonged.


Although the initial question concerned the link between creatine and constipation, the supplement can also have the opposite effect.

Taking 5 grams of creatine daily, about 30% of people experience diarrhea, while roughly half of those taking 10 grams daily report loose stools.


Creatine can provide you with a short-term burst of energy, which is especially useful during exercise.

It’s possible to feel lightheaded after taking creatine, but that’s more often the result of vigorous exercise and dehydration than the supplement itself.

Why do you need a lot of water with creatine?

You need a lot of water with creatine since creatine pulls water into your muscles, which can lead to dehydration if you don’t drink enough water. Drinking water also aids in the body’s ability to absorb and use creatine.

It’s good to increase your daily water intake when taking a creatine supplement. Eight to ten glasses of water per day is a good baseline.

Make sure to mix creatine powder with warm water since it doesn’t dissolve well in cold water.

Does creatine cause bloating?

One of the most common reactions to creatine supplements, especially if you’re a first-timer or starting a new cycle, is stomach discomfort accompanied by bloating.

In most cases, this symptom goes away after a few days.

Are you gassy after taking creatine?

Higher creatine levels often cause an upset stomach. Although some bodybuilders experience no stomach issues, few experience bloating and upset stomach. And when your stomach feels bad, you might also have gas.


Is creatine hard to digest?

Dietary supplements and creatine products are often hard to digest, hence the slowed digestion and bloating. 

According to research creatine monohydrate is one the safest and easiest to digest of all the creatine derivatives. 

Can you take creatine on an empty stomach?

As with most dietary supplements, creatine is better when taken with food. Specifically, try to incorporate some carbs and fats into the meal with which you’ll be taking your creatine.

How do I stop creatine bloating?

When first starting out with creatine, it’s common to have some bloating. While starting a high-creatine regimen, this is a common occurrence in the first few days (around 20-25 grams per day). 

However, you can avoid the bloated feeling by cutting back on your creatine intake during the first few days. The term for this is “skipping the loading phase.”

Does creatine help digestion?

No, creatine does not have any positive benefits on digestion.

How to stop stomach pain from creatine

If you have stomach problems from taking creatine, switching to a different creatine derivative is the best solution.

Creatine hydrochloride, for instance, is more water soluble than other forms of creatine and typically causes less bloating.

Is it OK to take creatine every day?

It is perfectly OK to take creatine daily. In fact, the typical creatine usage is a 6-week cycle in which creatine is taken every day.

In addition, we get creatine from foods like red meat, chicken, and fish, which many people eat daily.

Does creatine affect your bowels?

While most people who take creatine have a hardening of their stools, some have the opposite effect and experience mild to severe diarrhea.

When to stop taking creatine?

To be sure you’re taking creatine correctly, work with your local or personal fitness trainer or consult a doctor to tailor the dosages. 

It’s recommended that you take breaks from creatine supplementation every 4-6 weeks for maximum efficiency — and to give your body a break. 

Creatine is not recommended for people with kidney damage and other renal issues. If you discover you have any kidney or renal disease, discontinue creatine immediately.

Is Creatine Worth the Side Effects?

Some side effects, like constipation, can happen when you take creatine, but they are usually not too bad. Plus, they won’t happen to everyone.

For those who want to improve their athletic performance and strength, the benefits of using creatine outweigh the risks.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

Finding your main motivator to keep going is easier said than done for Keep Reading.

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