Millard-Stafford, M. A., Snow, T. K., & Rosskopf, L. B. (2000). Limited side effects associated with creatine supplementation. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 545.

Twelve weeks of creatine supplementation were evaluated for side effects in college athletes (N = 48). Treatments consisted of creatine loading (3 gm/kg/d for five days) and maintenance (5 gm/d for 11 weeks), creatine loading only, and placebo.

All groups increased body weight. There was no change in systolic blood pressure in all groups. Both creatine groups increased in serum creatine. Serum potassium was lowered in the loading plus maintenance group. Ratings of urine frequency, stomach upset, muscle soreness, or cramping were similar among groups.

Implication. There is considerable individuality in responses to creatine supplementation. In this study, 12 weeks of creatine supplementation did not increase the risk of kidney/liver dysfunction or muscle cramping.

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