What happens when you continue to take creatine?

We often hear that prolonged daily use should be avoided, but what happens if you continue to take creatine? Nothing per se, but while there are no studies showing any adverse effects, there is also no research recommending its long-term use.

Although directly produced by the body, creatine is also used in sport to optimize results by improving trainingefficiency. In bodybuilding, as in other short, intense sports such as sprints, this white powder is appreciated for its role on intramuscular cells. Creatine helps develop muscle power, promotes better recovery and deploys the ability tostring together intense sessions.

Its dosage of just a few grams a day over several months raises questions about the long-term effects of continuous use and theimpact of a break in maintaining its effectiveness. That's what this article is all about!

The impact and role of creatine in the body

Creatine: a natural resource

Creatine is a polypeptide naturally supplied to the body, either through endogenous synthesis in the kidneys and liver, or through thediet. In the latter case, meat and fish are the main sources of creatine.

While food provides the daily intake needed for a maintenance phase, it is insufficient for a load phase as part of a performance protocol and to maintain the desired muscle concentrations.

Creatine monohydrate, a colorless, odorless white powder, is a common ingredient in competitive sports. 

Creatine supplementation: functioning and metabolism 

A course of creatine helps optimize muscular performance and improve recovery from injury.

In the muscle, creatine acts as an energy substrate. Transformed into phosphocreatine by creatine kinase, it helps regenerate Adenosine Triphosphate (ATP), our fuel.
The rate of energy produced by phosphocreatine is high, but the muscle's capacity to store it is low. It has the quantities needed for 8-10 seconds of maximal exercise, without supplementation.

This is why creatine is interesting for short , intense efforts.

Taking creatine continuously: effects on the body

Long-term benefits for performance and recovery 

Thepopularity of this supplement is understandable given its benefits in short, high-intensity efforts. For example, many swimmers, sprinters and weightlifters multiply their creatine intake to increase their energy reserves.

Creatine's effects are felt on muscle power and strength. Its action is indirect: it makes it possible to increase training volume, the number of repetitions and the loads lifted.  

With a full energy reservoir after a few days of treatment, and improved recovery, it's easier to do one set after another. What's more, supplementation coupled with resistance training has been shown to be more effective in increasing muscle strength than training alone¹.

In the long term, this safe product offers the possibility of increasing physical activity and improving performance without compromising health. 

Impacts on the energy system and cognitive capacity

Taking creatine on a continuous basis stimulates the body's phosphocreatine energy system.

For vegans, supplementation is an interesting way of compensating for the absence of animal protein, as it increases their intake, among other things² : 

• lean body mass (through training) ;
• muscular strength (idem) ;
• muscular endurance;
• and brain function (memory and intelligence).

Physiological changes with continuous intake 

In 2023, scientists reported a long-term impact of creatine on the gut microbiome³. They report that continuous intake does not affect growth, but does alter gut microbial composition, suggesting that it may even be beneficial. 

Effects on water balance

Creatine is also known to affect cellular hydration and water retention. While a small amount of water retention may be observed in the first few days of intake, this concerns intracellular levels.

On the other hand, over the long term, 5 to 10 weeks of creatine intake has no impact on total body water levels. And contrary to popular belief, creatine is not responsible for dehydration.

What are the risks of continuing to take creatine?

It's then tempting to take this powder continuously. And even more so when we read that the very high doses required for rapid creatine saturation in the muscles (10 to 20 grams per day) seem safe in the short term⁴.

For all that, a few reservations are worth noting.

What science says about long-term effects

No deleterious effects have been demonstrated, but there isno guarantee of long-term safety either.

Researchers keep a close eye on the kidneys, as they break down around 2% of creatine reserves and excrete them in the urine. Mechanically, ingesting large doses induces extra strain on the kidneys, which could overload them.
Yet no evidence of alteration of the renal system by long-term creatine intake has been demonstrated⁵.

Despite this, researchers still advise against long-term creatine use in people with a medical history concerning their kidneys, because of the theoretical risks.  

Creatine accumulation in the body: danger or not?

Long-term creatine intake appears to be safe, in line with the research done on water retention⁴. 

Nutritionists tested the theory that the water retention effect could interfere with normal fluid transport. They wanted to see the negative impact on physical performance under conditions of intense heat. No effect on thermoregulation was demonstrated.

Despite this, a number of issues remain to be clarified:

1. About metabolic effects

Creatine is metabolized into methylamine, which is then transformed into formaldehyde, known to damage proteins and DNA via a chemical cross-linking process. Chronic overproduction of formaldehyde following long-term creatine intake could lead to very long-term problems. In particular, they mention possible vascular damage and diabetic complications⁴.

2. About cardiac abnormalities

Another theoretical risk: arrhythmias⁶.

A recent study cites the case of a young, healthy man who developed atrial fibrillation after ingesting large quantities of creatine. The report concludes on theimportance of alsoquestioning patients about their intake of dietary supplements.

3. About endogenous creatine production

Long-term use of creatine alters the body's natural production of creatine. This synthesis takes place from the amino acid arginine and another molecule called guanidinoacetate. Specific enzymes, amidinotransferase and transamidinase, are involved in the process.

Research has shown that other enzymes in the body can be permanently impacted in similar circumstances. Could the same irreversible impact affect these enzymes? 

There is no evidence that continuous high-dose supplementation will not lead to a permanent reduction in the body's ability to synthesize its own creatine.

While the answer remains unknown, the precautionary principle remains. Once again, there isn't enough data to promise users an absolute absence ofpotential long-term adverse effects from continuous intake.

If the treatment is stopped, creatine remains in the body, with effects lasting approximately 4 to 6 weeks after supplementation.

Reserves decline progressively: water retention disappears in 7-10 days, levels begin to fall after 2 weeks, and return to baseline levels after 4-6 weeks. The impact on performance follows the same decline curve. The speed of elimination varies according to individual metabolism, muscle mass and physical activity.

How can I take a break from creatine?

Test the creatine cure principle 

In view of all these factors, we can only recommend using a cure system. What's more, we can assume that it avoids the habit-forming effects that can arise from continuous intake. 

In fact, this is how creatine is used in the world of sport, particularly among top-level athletes. 

The most sensible approach is to take it during preparation or competition phases. The common strategy is to ingest creatine over five weeks, with one week of loading followed by four of maintenance⁴.

The weaning period that follows (when no creatine is taken) is of equivalent duration. 

Monitoring powder purity

In addition to respecting your creatine's dosage and timing, its purity is an essential criterion.

The industrial and chemical production of creatine monohydrate induces harmful contaminants, such as dicyandiamide or dihydrotriazines, which must then be eliminated.

It's best to be sure of the place and process of manufacture to avoid contamination. The higher the purity of the final product, the better the creatine.

Creatine Creapure®

The best for maximizing muscle power in a healthy way and optimizing intensive performance

• Standardised without doping substances
• No additives, no sweeteners
• Made in Germany, packaged by Protéalpes in Albertville

Discover Protéalpes creatine!

Optimizing performance maintenance through cycles 

Creatine users are often concerned about the potential drop in performance between courses of treatment.

Creatine improves anaerobic muscular power, enabling more intense training. Presumably, even during the weaning phase, past benefits will remain, as the muscle has become accustomed to this type of effort. Theoretically, the load can even be increased during the next course of treatment, in a stair-step operation.

In any case, during a course of treatment, there's no point in taking more than you need: the excess will not be recouped, as it will be eliminated in the urine. 

FAQ - Frequently asked questions about creatine

Can creatine taken continuously affect libido?

Contrary to some concerns, creatine has no negative impact on libido or sexual performance.

Some people fear that this supplement acts as an anabolic steroid on hormones, but this is a total confusion. Creatine is not a steroid and does not interfere with natural hormone production. Scientific studies have shown no link between creatine intake and reduced libido.

Similarly, the effects of creatine on erectile function are non-existent according to the medical literature. Creatine is a natural compound which acts solely on muscular energy metabolism, without interacting with the hormonal or vascular mechanisms involved in erection.

On the contrary, by improving sporting performance and body composition, it can indirectly contribute to better general well-being, which can have a positive effect on sex life.

At what age can you start taking creatine?

There is no definitive scientific consensus on the minimum age for creatine supplementation. Most experts agree that adolescents who have completed puberty (usually around 16-18 years of age) can consider supplementation under supervision.

For younger athletes, caution is still called for. The recommended age for starting creatine also depends on physical maturity, training intensity and sporting objectives. The most important thing is to consult a health professional or sports nutritionist before starting, especially for teenagers.

Does creatine cause long-term hair loss?

The connection between creatine and hair loss is based on a single 2009 study which suggested an increase in DHT (hormone linked to male pattern baldness) after supplementation.

However, these results have never been reproduced in other research. The relationship between creatine and hair loss therefore remains hypothetical and scientifically unconfirmed. Baldness is mainly determined by genetics and other hormonal factors.

If you have a genetic predisposition to baldness, creatine will neither cause nor significantly accelerate this process.

Are eggs a good source of creatine?

Contrary to popular belief, eggs contain very little creatine - around 0.1g per 100g of eggs, ten times less than red meat. This quantity is negligible compared to the requirements of effective supplementation (3-5g per day).

That's why even regular egg eaters often resort to creatine monohydrate supplementation to achieve optimal levels in their muscles, especially vegetarians who have naturally lower reserves.

Conclusion 

Continuous intake of creatine offers benefits for sporting performance, particularly in terms of muscle strength and power, with no negative impact on weight. Reasoned use with regular breaks remains preferable to avoid potential long-term health risks, although nothing has yet been proven.

This strategy also avoids habit-forming effects and promotes cell recovery, without overloading the body. To reap the full benefits of creatine, adopting this cycle system is a balanced and effective solution. 

Sources :