Exploring the Long-Term Safety of Creatine Supplementation: Insights and Research
A user inquires about the safety of taking creatine for more than three months. The assistant responds with detailed information on the long-term safety of creatine, supported by research and expert opinions, and advises consulting a healthcare professional for personalized advice.
Should I stop taking creatine after taking it for more than 3 months or it is safe to take it over long period of time?
Creatine supplementation is generally considered safe for long-term use. Here are some key points backed by research:
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Safety and Efficacy: According to the International Society of Sports Nutrition, both short-term and long-term creatine supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and various patient populations1.
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Clinical Studies: Long-term studies have shown that creatine supplementation does not significantly affect markers of health, such as renal function, liver enzymes, and overall clinical health in athletes and other groups23.
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Adverse Effects: Some studies have reported minor side effects like weight gain due to water retention, gastrointestinal discomfort, nausea, and diarrhea. However, these side effects are generally infrequent and mild24.
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Kidney Health: Concerns about creatine affecting kidney function are mostly unsubstantiated by well-controlled studies. Studies both in athletes and clinical populations have shown no significant impact on kidney function125.
Therefore, it appears that continuing creatine supplementation beyond three months is generally safe for most people. However, if you have pre-existing health conditions or concerns, it's always a good idea to consult with a healthcare professional before continuing any supplement long-term.
Footnotes
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International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine ↩ ↩2
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Few adverse effects of long-term creatine supplementation in a placebo-controlled trial ↩ ↩2 ↩3
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Long-term creatine supplementation does not significantly affect clinical markers of health in athletes ↩
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Adverse effects of creatine supplementation: fact or fiction? ↩
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Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review ↩
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