Tag: Creatine and kidneys

Over a century of research has consistently shown that creatine is one of the safest and most effective dietary supplements available. Despite this, concerns persist about potential side effects like kidney damage, dehydration, and hair loss, which are largely based on anecdotal reports rather than scientific evidence.

According to the International Society of Sports Nutrition, a daily maintenance dose of 3-5 grams of creatine is generally considered safe and effective for most healthy individuals. However, confusion often surrounds the optimal amount, leading many to question how much creatine is excessive and what happens if you take too much.

Creatine, one of the most researched sports supplements, works by drawing water into your muscle cells to improve performance and growth. However, many users wonder: what happens if you don't drink enough water while taking creatine? A lack of adequate fluid can significantly undermine the supplement’s benefits and lead to uncomfortable side effects.