Creatine is popular as a dietary supplement to increase strength, explosiveness, and the number of sets that can be performed during a workout, Health reports. It can improve physical endurance, reduce inflammation, and give you more energy, making your workout more effective.

With so many benefits, you may be tempted to take creatine regularly, especially if you’re an active athlete. But is it safe?

Is It Safe to Take Creatine Daily?
Creatine is considered safe for short-term use. Most studies on creatine only report data for participants who take it for five to seven days. However, there is evidence that taking creatine daily for a period of 12 weeks may support long-term increases in muscle strength and growth.

Experts recommend that high doses of creatine (around 25 grams daily) are safe for up to 14 days, while lower doses (4–5 grams daily) can be safely taken for up to 18 months.

According to the International Society of Sports Nutrition, even doses up to 30 grams daily for up to five years are considered safe, although more long-term studies are needed to confirm this.

Benefits of Regular Creatine Use
Taking creatine regularly can provide the following advantages:

• Provides more energy for the muscles, which helps increase muscle mass and strength with proper training.
• Improves athletic performance, especially in activities that require short bursts of energy such as bodybuilding, rowing, soccer, and cycling.
• Supports faster recovery after a workout and reduces the feeling of muscle soreness.
• Retains more water in muscle cells, which in turn promotes their growth and maintains their hydration.

Creatine isn’t just for professional athletes. Increasing muscle strength can also be beneficial for older adults who aim for better overall health. Numerous studies suggest that creatine may have a positive effect on heart health, the nervous system, and mental health.

When to Take Creatine?
There is no conclusive data on whether it’s better to take creatine before or after a workout. Studies do not find a significant difference between the two practices, since the body stores creatine and uses it when needed.

Taking it regularly ensures you always have enough in your system. If you’re recovering after a workout, having creatine available may reduce muscle soreness and speed up recovery.

Most studies do not find significant differences in muscle strength and size between people who take creatine only on training days and those who take it every day. Taking it only on workout days may save money and reduce unnecessary intake.

Possible Side Effects
Creatine generally doesn’t have many side effects. The most commonly reported is weight gain, which occurs due to water retention in the muscles. This change is temporary and usually disappears after the first or second week.

Less common side effects may include:

• Diarrhea
• Heat intolerance
• Muscle cramps and stiffness
• Nausea

Tips for Taking Creatine
If you decide to include creatine in your diet, it’s important to take it regularly. This way, your body always has enough for growth, energy, and recovery, even when you’re not training. Maintaining good hydration may also reduce the risk of side effects.

Creatine rarely interacts with other medications or supplements, but there is evidence that caffeine may reduce its effectiveness.

If you’re considering starting creatine, consult your doctor to ensure it’s safe for your health condition and use of other products.

In Summary
Creatine is a popular supplement to increase strength, explosiveness, and endurance during workouts. It can improve physical performance, reduce inflammation, and provide more energy.

There is also evidence that creatine is beneficial for the brain, nervous system, and heart.

Creatine is safe for daily use and may be a suitable choice depending on your health goals. The risk of serious side effects is low. | BGNES