Does Creatine Make You Constipated?

The Truth About Creatine and Constipation

Creatine is a popular supplement taken by athletes and bodybuilders to improve performance. It’s also said to help with weight loss and muscle gain.

But does creatine have any negative side effects like making you constipated? Some people believe that it can cause constipation.

Let’s take a closer look at the research on creatine and constipation to find out if there is any truth to this claim.

Creatine Can Help With Constipation

A lot of people assume that because creatine pulls water into your muscles, it must also cause dehydration and constipation. After all, isn’t that how most supplements work?

You take them, your body has to adjust, and you experience some uncomfortable side effects until everything balances out again.

But the truth is, creatine is different. In fact, it can actually help with constipation.

Here’s How

Creatine works by pulling water into your muscles, which helps them recover from exercise more quickly.

When you first start taking creatine, you’ll probably notice that you’re urinating more frequently than usual.

This is because your body is excreting the excess water that it doesn’t need. However, after a few days of supplementation, your body will stop flushing out the excess water and will only hold onto the amount it needs to keep your muscles hydrated.

Urinating frequently is common and will actually be better hydrated than before you started taking creatine.

In addition to keeping your muscles hydrated, creatine also helps them produce energy more efficiently.

Increasing efficiency means that your muscles don’t tire as easily during exercise, which can lead to better workouts and faster results.

However, it also means that your muscles will produce less lactic acid, which is one of the main causes of muscle soreness.

So not only will creatine help you stay hydrated and avoid constipation, but it will also help you recover from your workouts more quickly.

Bottom Line

Creatine is a safe and effective supplement that might help with constipation by keeping your muscles hydrated. In return, helping them produce energy more efficiently.

While some people have reported experiencing constipation after taking creatine, it’s more likely that this is due to dehydration or a lack of fiber in the diet rather than the supplement itself.

If you are taking creatine and you experience constipation, make sure you are drinking plenty of water and eating fiber-rich foods.

If you still have trouble with creatine, talk to your doctor about other possible causes for being constipated.