The Truth Behind Creatine and Nausea
Creatine is a supplement that offers many health benefits, including increased muscle mass strength and endurance, improved cognitive test scores, enhanced memory capabilities, and even greater physical performance levels. But there is also evidence to suggest the adverse side effects associated with the ingestion of creatine could include nausea.
If you're considering taking creatine as an athletic supplement or are currently using it, take our quiz to ensure a safe journey.
What Is Nausea?
Nausea is an unpleasant feeling of unease or discomfort in the stomach, often accompanied by a feeling of wanting to vomit. Various factors can cause it, such as motion sickness, certain medications, food poisoning, and stress. Nausea can range from mild to severe and can last for a longer time. Symptoms of nausea include abdominal pain, sweating, dizziness, and vomiting.
Research On Creatine’s Effects
One study published in the International Journal of sports medicine found that creatine supplementation was associated with a slight gain in the incidence of gastrointestinal (GI) symptoms, such as nausea, diarrhea, and stomach cramps. This study was done on soccer players who were given 10g of different creatine types of supplements (like micronized creatine monohydrate) for 28 days. However, the authors noted that these side effects were typically mild and transient and that creatine supplementation was generally well-tolerated. Another source backs the study's results, and it reported the same gastrointestinal issues in teenagers taking creatine.
If the dosage of creatine for pre-workout is not followed or the health conditions are not considered, it may cause adverse effects, and nausea is the smallest effect. The adverse effects may also include body weight gain or kidney failure if you are suffering from kidney disease and taking too much creatine. Therefore, the creatine supplement should not be continued for a prolonged time.
Another source relates nausea, cramps, and high blood pressure as the primary symptoms of higher doses of creatine intake. They mainly occur in pre-workout creatine intakes. It is also recorded that it may cause weight gain if taken persistently.
Causes Of Nausea
Certain medications, medical conditions, stress, and anxiety cause nausea. It can also be an impact of taking creatine supplements in large amounts. Therefore, you must consult a healthcare professional if you experience nausea or other symptoms that last for an extended period.
Can Creatine Loading Cause Nausea?
Creatine loading is when you take a higher dose of creatine for a shorter period to saturate muscle cells' creatine stores quickly, which can cause nausea in some individuals. In addition, high doses of creatine can cause stomach discomfort and gastrointestinal issues, such as bloating and diarrhea, which can lead to nausea.
To prevent nausea during creatine loading, start with a lower dose and gradually increase it over time, taking the creatine with a meal and drinking plenty of water. If nausea persists, it is advisable to reduce the dose or stop taking creatine and consult a healthcare professional.
Why Do Pre-workout Supplements Make You Nauseous?
Pre-workout supplements can make some individuals feel nauseous for a variety of reasons. Some possible causes include the following:
High Caffeine Content
Many pre-workout supplements like creatine contain high levels of caffeine, which can cause a range of adverse effects other than increased muscle mass, such as nausea, jitteriness, stomach discomfort, headache, and shaking. Caffeine is a stimulant that increases energy and alertness, but overconsumption can lead to adverse effects in some individuals. In addition, the high caffeine content in pre-workout supplements can cause nausea, according to Harvard research, so it is important to read the label and watch for caffeine content if you are prone to nausea.
Stimulant Ingredients In Creatine
Creatine supplements may include other stimulant ingredients like guarana, taurine, and Yohimbe, which can cause nausea and other gastrointestinal issues when taken in large doses.
High Doses Of Ingredients In Creatine
Some pre-workout supplements contain high doses of ingredients, such as beta-alanine, which can cause a tingling sensation on the skin, known as paresthesia, and nausea. Beta-alanine is another amino acid found in pre-workout supplements to delay fatigue and increase muscular performance during exercise. However, taking too much beta-alanine can cause nausea. Creatine supplements likewise contain high doses of ingredients like arginine, methionine, and glycine that can cause nausea when taken in large amounts.
Sensitivity To Ingredients
Some individuals may be sensitive to specific ingredients found in pre-workout supplements, which can lead to nausea. This sensitivity can be caused by various factors, such as genetic predisposition or individual allergies to certain substances found in the supplements. For example, some individuals may have an adverse reaction to caffeine, a common component of pre-workout supplements.
Pre-workout supplements can cause dehydration, leading to various symptoms, such as nausea, dizziness, fatigue, headaches, and confusion. dehydration occurs when the body does not have enough fluid to function correctly. When an individual is dehydrated, their blood pressure may drop, and their organs may not be able to work as efficiently, leading to nausea. Therefore, staying hydrated when taking pre-workout supplements is essential by drinking at least eight glasses of water per day.
Prevention And Management Of Creatine-Induced Nausea
If you experience nausea while taking pre-workout supplements, there are actions you can take to prevent or manage it.
These actions include:
Starting With A Lower Dose
Starting with a lower dose of creatine can help you avoid feeling nauseous. The typical amount is around 5-10 g per day and then increases gradually.
Studies have suggested that taking low doses of creatine can help prevent nausea and other adverse health effects. In addition, research indicates that creatine supplementation, when taken at an amount lower than 10g per day, may effectively alleviate nausea-related symptoms.
Taking Creatine With A Meal
Taking creatine with a meal can help prevent nausea because it helps slow down the absorption of the supplement and allows your body to digest and process it more easily. Taking creatine with food also increases the time that its active ingredients remain in your system, which could help eliminate potential side effects such as nausea.
It has been proven that food may cancel out the negative effect of creatine when chosen carefully. For instance, a food rich in creatine or amino acid can turn out to be wrong, increasing the amount to double, giving nausea.
Drinking Plenty Of Water
Drinking plenty of water while taking pre-workout supplements can help prevent dehydration and other side effects such as nausea. It is essential to stay hydrated throughout the day, especially when taking any type of supplement. When you exercise after taking supplements, you may exert your body more because of the gain of power. As a result, the body may need more hydration, and plenty of water can lead to dehydration if not taken.
Management of Nausea through medication
If you experience nausea after taking pre-workout supplements, several medications can help. Antacid medications, such as Proton Pump Inhibitors (PPIs) and H2 Blockers, can help reduce stomach acid production and alleviate symptoms of nausea. Over-the-counter antiemetics and antidiarrheal medications may also be prescribed to help manage nausea. In some cases, antihistamines or steroids may be prescribed to reduce inflammation and symptoms of nausea.
Pre-workout supplements can cause nausea in some individuals due to their ingredients, dehydration, and overdosing on creatine. To prevent and manage nausea caused by pre-workout supplements, starting with a lower dose, taking creatine with a meal, and staying hydrated during the day are important. If nausea persists, you must talk to your doctor about medications that may help manage the symptoms.
Say Goodbye To Nausea With The Power Of Creatine Gummies!
Research suggests that creatine if taken in proper dosage with a healthy body and taking care of timings, will not show adverse effects like nausea and is a safe supplement. So, if you're looking for a creative way to take your creatine without worrying about feeling sick or being cautious about higher dosages, try Creatine monohydrate Gummies!
1 gummy will give you 1 gram of creatine monohydrate. With these easy calculations, you don’t have to worry about overdosing anymore! Our gummies are easy to take, made of natural flavors, and taste great. Enjoy the experience without the loading phase, today!