"Is creatine safe?
Creatine is a substance naturally found in the human body and in certain foods—especially meat. Dozens of studies have found no
adverse effects from supplementation with creatine monohydrate. However, there is no guarantee that creatine is completely safe, as there are no very-long-term clinical trials yet. Supplementation with 5 grams of creatine monohydrate will roughly double to triple the amount of creatine in your body, although ingestion of X amount of creatine does not necessarily entail an X increase in serum and muscular creatine levels.
Side effects of creatine include a gain in
water weight (which is, in part, how creatine achieves its beneficial effects), gastrointestinal upset, and, anecdotally, cramping. Those who supplement with creatine should be sure to drink copious amounts of water—preferably at least one gallon per day.
"
Kidney damage is not likely. Drink water and don't go overboard on the dose and you'll be just fine. Also, please take the time to read the stickies.
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