Creatine is a popular natural supplement for increasing muscle strength and endurance among athletes and fitness buffs. That’s not all! It is said to trigger acne breakouts, even though no harmful side effects have been reported. But, is this true? This post will look at whether there’s a connection between creatine and acne, the benefits and drawbacks of this supplement, and how to use it effectively. Keep reading to learn all about this supplement! You can also obtain creatine from foods such as red meat and seafood. However, athletes often use synthetic creatine supplements to improve their fitness and endurance. You can consume creatine in the form of creatine monohydrate or creatine HCl. Unlike popular belief, this supplement acts similar to amino acids rather than steroids. It is a widely held belief that creatine causes acne. But, is there any truth to this belief? Find out in the next section.
Creatine And Acne: What Is The Connection?
There is no evidence or research available that directly links acne with creatine supplementation. That said, creatine can affect your body in specific ways, indirectly influencing the underlying acne problems. As there is no evidence suggesting the direct link between this supplement and acne, it is only a probable cause of this skin condition. Here’s why creatine might cause acne breakouts.
How Do Creatine Supplements Cause Acne?
As stated before, there is no evidence for a direct link between creatine and acne problems. However, the supplement can fluctuate or increase the levels of specific hormones in our bodies. Creatine has not been proven to directly increase testosterone levels in our bodies. Some studies have shown that creatine affects the level of dihydrotestosterone (DHT) levels and insulin-like growth factor (IGF-1) (1), (2). These hormones are also linked to an increase in acne (3). In other words, creatine supplements may indirectly contribute to acne outbreaks – but only if you are genetically susceptible to acne in the first place. Creatine can also cause various other side effects. Let’s explore these below.
Are There Any Other Side Effects Of Taking Creatine?
The list of potential side effects of creatine include:
Damage to kidneys and liver Bloating Weight gain Muscle cramps Dehydration Problems with digestion
If you notice any side effects from the use of creatine, discontinue taking the supplement immediately and contact your doctor. However, it is one of the safest supplements available on the market. Even the International Society of Sports Nutrition swears by the safety of creatine supplements. (4) Creatine has received a lot of negative press over the years. Some have even claimed (albeit wrongly) it is an anabolic steroid. Due to this belief, it was considered unsuitable for women and teens. However, creatine has been cleared as a safe supplement for boosting physical performance. It offers several benefits that are listed in the next section.
What Are The Benefits Of Taking Creatine Supplements?
Creatine offers several advantages, particularly for those looking to improve their health. Let’s check out a few of its benefits below:
1. Produces Energy In The Muscles
If you feel tired when working out, creatine supplements can give you a much-needed energy boost. It aids in the formation of adenosine triphosphate (ATP), which acts as a source of energy for your muscles (5). Creatine also helps you bulk up by stimulating muscle growth and minimizing damage (6). Additionally, the supplement can improve blood flow to the muscles, pumping more oxygen for your exercises. Together these effects ensure creatine supplements boost your fitness level for any high-intensity sporting activity.
2. Boosts Brain Activity
Apart from fueling your muscles, creatine can also improve mental activity. This supplement is a naturally occurring compound in the brain and can enhance short-term memory and cognitive function in healthy individuals (7). Creatine may also help increase the levels of certain chemicals in the brain. These chemicals help in maintaining the regular functioning of the brain cells and prevent cell death. However, the cognitive benefits from using creatine supplements are still being researched.
3. Maintains Blood Sugar Level
Creatine affects the production of several hormones and enzymes in your body. One such enzyme is glucose transporter type 4 (GLUT-4). This molecule is responsible for increasing the transport of glucose from your blood to the muscles. Creatine supplements, by their action of increasing the GLUT-4 levels, can help reduce blood sugar levels. Studies demonstrate that physical exercise is more efficient at controlling sugar levels when paired with creatine supplements (8). Although there are promising results, more scientific evidence is required to establish whether creatine can help lower blood sugar levels in people with diabetes.
4. Combats Signs of Aging
Despite being regarded as an inciting factor of acne, creatine can act as a useful remedy for skin aging. The topical application of creatine can reduce wrinkles and boost collagen in the skin, making it firmer (9). However, more studies are needed to confirm whether the oral consumption of creatine supplements has the same effects on human skin.
To understand the correct way to add creatine to your daily regimen, continue reading the next section.
How To Use Creatine Safely
Every supplement has its own dosage. Too much of anything can result in hazardous side effects. The dosage for creatine varies according to your health factors and body weight. Men usually require a higher dose compared to women. Also, the reason why you are taking the supplements plays a role when determining the correct dosage. The best way to safely introduce creatine supplement into your daily regimen is to consult a healthcare provider. Let’s understand the proper doses of creatine as per its specific use:
For Improving Athletic Performance
Typically, the supplement regimen follows a short-term high dose (or loading dose) followed by a long-term small dose for maintenance. A loading dose involves consuming about 20 grams regularly for 4-7 days, although most will divide this into four 5-gram servings throughout the day. One can maintain the levels by taking 2-10 grams every day.
For Muscle Strength
The dosage for creatine supplements to improve muscle strength is similar to that for boosting performance. In this regimen, the loading dose is typically about 20 grams per day for a week. The maintenance dose is 1-27 grams per day.
For Sarcopenia
With aging, the muscles tend to lose their strength. Creatine supplements are good for maintaining muscle strength and size when taken along with weight training. The dosage for preventing sarcopenia involves the same loading dose of 20 grams per day for about a week. You can also stick to a maintenance dose of 2-10 grams per day. Note that the supplement is only effective when combined with resistance training. The benefits of creatine supplements do not necessarily improve with higher doses. At times these supplements may not necessarily suit your body. In such a case, experimenting with the doses can allow you to find what is suitable for you. Thus, you can adjust your creatine doses within the recommended values and check for yourself. Acne has many other causes apart from supplements. Thus, you may get acne breakouts when you work out even after getting your creatine dosage right. Follow these tips to keep the breakouts to a minimum.
How To Avoid Acne When Working Out
Does creatine make you look fat? Creatine will not make us fat. It increases water retention in the muscles, which may cause some users to seem bloated. Does creatine make your butt bigger? Yes, creatine will be a necessary component of your diet if you want a bigger butt with weight-based activities. Does creatine cause your face to bloat? Due to high levels of water retention, taking creatine supplements can induce facial bloating and puffiness. Can creatine cause cysts? Yes, creatine may cause cysts in some people (1). Does creatine make you look less lean? Although research indicates that creatine can increase water retention under the skin, there is no evidence that it will prevent one from losing body fat.
