Summary
Chris Masterjohn provides a comprehensive breakdown of creatine side effects and how to manage them. The episode covers elevated creatinine levels on blood tests (a harmless marker increase), insomnia from creatine's energizing effects, muscle cramps and constipation from inadequate hydration, water retention during the loading phase, and the contentious link between creatine and hair loss via DHT. Masterjohn also addresses less common complaints like lightheadedness during heavy lifts, bloating, and potential aggravation of restless leg syndrome and asthma symptoms.
Key Points
- Elevated creatinine on blood work is expected with creatine supplementation and does not indicate kidney damage
- Insomnia can occur because creatine increases cellular energy; timing doses earlier in the day may help
- Muscle cramps and constipation are typically resolved by increasing water intake to at least 3L daily
- Water retention is most pronounced during loading phases and typically subsides within 2-3 weeks
- The hair loss concern stems from one study showing increased DHT; those with male pattern baldness should monitor
- Lightheadedness during lifts may relate to blood pressure changes; reducing dose to 3g daily can help
- Bloating usually resolves by switching from monohydrate to micronized forms or splitting doses
- Start with 3-5g daily rather than a loading phase to minimize side effects
