Busting Creatine Myths: Bloating

For a supplement that is so often recommended by experts, creatine can still raise a lot of concerns. But how many of those concerns actually stand up to scrutiny? In this mini-series, we examine the most common worries around creatine and separate assumptions from evidence. 

A characteristic of creatine is that it is highly osmotic. What does that mean? It means that it attracts and draws water toward it. So when your scoopful of creatine reaches your stomach and is absorbed by your gut, it also brings some water with it.

For many years, the standard way to begin taking creatine was with a short “loading phase”: typically around 20 grams a day for up to a week to raise muscle creatine levels quickly. Early protocols meant that people were taking far more creatine, far more quickly, than most people do now.

The bloating concern likely grew out of those early dosing habits. When large amounts of creatine are taken in a short space of time (especially in bigger single servings) they seem more likely to create digestive discomfort.

In the best-known dose-pattern study, 10g per day split into two 5g doses did not increase GI distress versus placebo.

This study showed that the reputation of creatine as “bloating” likely came less from standard daily use, and more from older loading-style protocols that asked people to take a lot, very quickly.

At Creatonics, we have taken this concern into account both in how we formulate our products and how we recommend they are used. Each serving provides 5g of creatine, enough to support the benefits creatine is known for, without the large single doses more likely to cause stomach discomfort or a bloated feeling. We also use Ultapure micronised creatine for better mixability, helping create a drink with less gritty residue left behind.