Can Creatine Make You Feel Achy? Separating Fact from Fiction

December 6, 2025 •

4 min read

Despite persistent anecdotal reports, extensive scientific research has refuted the claim that creatine supplementation results in muscle cramps or achiness. So, can creatine make you feel achy? The answer is almost certainly no, with discomfort more likely stemming from other common fitness-related factors.

Quick Summary

Creatine does not directly cause muscle or joint aches. Discomfort often arises from poor hydration, overexertion due to increased workout capacity, or unrelated issues. Proper dosing and hydration are crucial for avoiding minor side effects.

Key Points

Myth Debunked: Extensive research confirms creatine does not directly cause muscle cramps, tightness, or general body aches.
Hydration is Key: The most common cause of muscle cramps for creatine users is inadequate water intake, not the supplement itself. Creatine increases the body’s fluid needs by drawing water into muscle cells.
Intensified Workouts: Creatine allows for more intense training, and pushing beyond your limits without proper recovery is a likely cause of muscle soreness (DOMS).
Joint Protection: Rather than causing joint pain, creatine can support joint health by increasing the strength of surrounding muscles and improving stability.
Dosage Matters: High, single doses of creatine can cause stomach discomfort, so spreading intake throughout the day or using a lower maintenance dose is recommended.
Underlying Issues: Body aches can be the result of a pre-existing medical condition, an electrolyte imbalance from sweating, or other factors unrelated to creatine.
Stay Consistent: Taking a consistent daily dose of 3-5 grams is often more effective and has fewer side effects than a large loading phase.

Debunking the Creatine and Achiness Myth

The idea that creatine causes muscle cramps and body aches is one of the most persistent myths in the fitness world. The notion likely originated from the supplement’s ability to increase intracellular water content in muscles, leading some to incorrectly assume it causes dehydration and subsequent cramping. However, numerous studies have shown this is not the case. Research has repeatedly found no link between creatine supplementation and increased muscle cramping or injuries in healthy individuals. In fact, one study of collegiate athletes found that those taking creatine actually had a lower incidence of muscle cramps and injury than those who didn't. The discomfort many attribute to creatine is often caused by factors unrelated to the supplement itself, such as inadequate fluid intake, overtraining, or a pre-existing condition.

The Importance of Proper Hydration

Proper hydration is critical for anyone engaging in regular physical activity, especially when supplementing with creatine. Creatine is an osmotic substance, meaning it pulls water into your muscle cells. This process, known as cell volumization, is one of the ways creatine works to improve performance. While this is beneficial for muscle function, it means your overall water intake needs to be sufficient to support this shift. If you are not drinking enough water, you can become dehydrated, which can absolutely cause muscle aches, tightness, and cramps. The key takeaway is not that creatine causes dehydration, but that using creatine necessitates a conscious effort to stay well-hydrated to support your body’s increased fluid needs. Aim for at least 3–4 liters of water per day, particularly on training days.

Managing Your Workout Intensity and Training

Creatine's primary function is to help produce more energy (ATP) for short-burst, high-intensity exercise. This allows you to lift heavier weights or complete more repetitions, ultimately increasing your training volume and intensity. The increased stress on your muscles and connective tissues is the most likely culprit for any post-workout achiness you might feel. It is not a direct side effect of the supplement, but rather a result of the more effective training it enables. Without proper progression and recovery, pushing your body harder than it's used to can lead to increased delayed onset muscle soreness (DOMS). A structured training plan that allows for gradual increases in intensity, along with sufficient rest, is essential for managing this type of discomfort.

Creatine's Effect on Joint Health

For those concerned about joint pain, the evidence is even more reassuring. The fear that creatine could harm joints is largely unfounded. A 2025 study in postmenopausal women with knee osteoarthritis showed that combining creatine supplementation with resistance training led to significant improvements in physical function and reduced stiffness. This benefit comes from creatine’s ability to help build stronger muscles surrounding the joints, which provides better support and stability. There is no scientific evidence to suggest creatine directly causes or exacerbates joint pain in healthy individuals. However, individuals with pre-existing joint issues should consult a healthcare provider before starting any new supplement.


Feature	Creatine and Aches: The Myth	Creatine and Aches: The Reality
Mechanism	Causes dehydration and electrolyte imbalance, leading to cramps and aches.	Promotes intracellular hydration (cell volumization), increasing muscle water content.
Symptom Cause	Assumed direct side effect of the supplement.	Indirectly caused by intensified workouts, dehydration, or pre-existing conditions.
Hydration	Often ignored or underestimated.	Crucial for performance and preventing dehydration-related issues.
Effect on Joints	Anecdotally linked to joint discomfort, especially with older reports.	Research suggests it can support joint health by strengthening surrounding muscles.
Frequency of Cramps	Thought to increase the risk of muscle cramps.	Studies show it does not increase risk and may even reduce it.

Potential Causes of Aches While Taking Creatine

If you find yourself feeling achy, consider these alternative explanations:

Dehydration: As discussed, not drinking enough water is a leading cause of muscle cramps and overall body aches.
Overtraining: The enhanced performance from creatine can lead you to push beyond your normal limits. Without sufficient rest, this can cause significant muscle soreness.
Electrolyte Imbalance: While creatine itself doesn't cause this, sweating profusely during intense workouts can deplete electrolytes like sodium and potassium, leading to cramps.
Underlying Medical Issues: Conditions such as arthritis or gout can be worsened by dehydration or other factors and should not be misattributed to creatine.
Other Supplements: Taking creatine alongside other supplements, particularly stimulants like caffeine, may increase the risk of minor side effects.

Conclusion

The scientific evidence overwhelmingly refutes the myth that creatine directly causes muscle aches or joint pain. The discomfort many users experience is most likely a result of improper hydration, pushing too hard in the gym, or other unrelated factors. Instead of being a detriment, creatine actually enhances muscle hydration and can aid in recovery, potentially reducing soreness and protecting against injury. The key to a positive experience with creatine is to adhere to recommended dosages and, most importantly, maintain excellent hydration. If you do experience persistent achiness, evaluate your water intake and training regimen before blaming the supplement. For anyone interested in exploring the scientific backing for creatine's safety and efficacy, the International Society of Sports Nutrition has provided a comprehensive position stand on the topic.

How to take creatine properly

Hydrate Adequately: Drink plenty of water throughout the day to support the osmotic effect of creatine and prevent dehydration.
Start with Recommended Dosage: Most users benefit from a maintenance dose of 3–5 grams per day after an optional loading phase.
Cycle and Monitor: Consider a rest period or lower dose over time, and always monitor your body’s response.
Take with Food: Taking creatine with a meal can help reduce the risk of gastrointestinal discomfort.
Consult a Professional: If you have any pre-existing health conditions, especially kidney issues, talk to a doctor before starting creatine.

Frequently Asked Questions

No, creatine does not cause muscle cramps. Scientific studies have shown no link between creatine supplementation and an increased risk of cramping. In fact, some research suggests it may even decrease the risk of cramps by enhancing muscle hydration.

There is no scientific evidence that creatine causes joint pain in healthy individuals. On the contrary, by helping to build stronger muscles, creatine can provide better support for joints, potentially benefiting those with joint discomfort when combined with exercise.

Your achiness is likely not a direct result of the creatine. It is more probably due to training at a higher intensity or volume, which creatine enables. You may be experiencing delayed onset muscle soreness (DOMS) from a more strenuous workout.

This is a common myth. Creatine pulls water into your muscle cells (intracellular hydration), which is different from causing overall dehydration. You must increase your total water intake to support this process, but creatine itself does not cause dehydration.

To prevent aches, focus on proper hydration by drinking ample water throughout the day. Manage your training volume and intensity gradually, and ensure you are getting enough rest to recover. Correcting electrolyte imbalances may also help.

Some users experience bloating due to water retention in the muscles, especially during a loading phase with high doses. This is a normal side effect and not the same as generalized aches. Using a lower daily dose can often prevent bloating.

Before stopping, assess other factors like your hydration levels, workout intensity, and electrolyte intake. If you're staying hydrated and not overtraining, it's possible the aches are from an unrelated cause. If you have pre-existing conditions or the problem persists, consult a healthcare provider.