Creatine is one of the most widely used dietary supplements, primarily popular among athletes, bodybuilders, and fitness enthusiasts. Known for its ability to enhance strength, muscle mass, and exercise performance, creatine has been extensively studied for safety and effectiveness. However, one question often arises: what happens to your blood pressure when you take creatine every day?
Understanding how creatine interacts with cardiovascular
health is essential, especially for individuals with existing blood pressure
concerns.
What Is Creatine?
Creatine is a naturally occurring compound found in small
amounts in red meat and fish. It is also synthesized by the liver, kidneys, and
pancreas from amino acids. In the body, creatine is stored mainly in muscles as
phosphocreatine, which helps regenerate adenosine triphosphate (ATP) —
the primary energy source for muscle contractions.
Supplemental creatine is commonly taken in doses of 3–5
grams per day for maintenance, following an optional loading phase of 20 grams
per day for 5–7 days.
How Creatine Affects Blood Pressure
1. Water Retention and Weight Gain
Creatine causes muscles to retain water, which can lead to a
slight increase in body weight. Some people worry this could raise blood
pressure. However, studies show that the water retention occurs primarily
within muscle cells, rather than in the bloodstream, which means it
typically does not increase blood pressure in healthy individuals.
2. Blood Vessel Function
Some research indicates that creatine may improve
endothelial function, meaning it can enhance the ability of blood vessels
to dilate and improve blood flow. Improved vascular function is generally
associated with stable or slightly reduced blood pressure, especially in
people with mild hypertension.
3. Evidence From Research
A review of clinical studies reveals that daily creatine
supplementation does not significantly raise blood pressure in healthy
adults. For instance:
- A
study published in the Journal of Strength and Conditioning Research
observed athletes taking 5 grams of creatine daily for 12 weeks and found
no changes in resting blood pressure.
- Another
clinical trial with older adults and patients with mild hypertension
reported no adverse effects on systolic or diastolic blood pressure
after 8–12 weeks of creatine supplementation.
While rare, individuals with pre-existing kidney or
cardiovascular conditions should consult a healthcare professional before
starting creatine, as high doses or underlying conditions could pose risks.
Practical Tips for Safe Creatine Use
- Stick
to recommended doses: 3–5 grams per day is sufficient for most adults.
Avoid excessive loading phases unless specifically advised.
- Stay
hydrated: Creatine draws water into muscles, so adequate hydration
supports kidney function and overall cardiovascular health.
- Monitor
blood pressure: If you have hypertension or other cardiovascular
concerns, track your blood pressure regularly while supplementing.
- Consult
a healthcare professional: Particularly important for those with
kidney, heart, or metabolic disorders.
Bottom Line
For healthy adults, daily creatine supplementation is
generally safe and does not increase blood pressure. In some cases, it
may even contribute to improved vascular function. However, as with any
supplement, individual responses vary, and people with underlying medical
conditions should exercise caution.
Creatine remains a well-researched and effective supplement
for enhancing muscle performance without posing significant risks to blood
pressure in otherwise healthy individuals.
References
- Kreider,
R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J.,
Cantler, E., & Almada, A. L. (1998). Effects of creatine
supplementation on body composition, strength, and sprint performance. Journal
of Strength and Conditioning Research, 12(4), 275–282. https://pubmed.ncbi.nlm.nih.gov/10694109/
- Persky,
A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary
supplement creatine monohydrate. Pharmacological Reviews, 53(2),
161–176. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/
- Devries,
M. C., & Phillips, S. M. (2014). Creatine supplementation during
resistance training in older adults—A meta-analysis. Medicine &
Science in Sports & Exercise, 46(6), 1194–1203. https://pubmed.ncbi.nlm.nih.gov/39047868/
- Kremer,
D., Beker, E., Choi, S., & Lipsitz, S. R. (2022). Plasma creatine
concentration is associated with incident hypertension in men. Journal
of Hypertension, 40(2), 247–255. https://journals.lww.com/jhypertension/fulltext/2022/02000/plasma_creatine_concentration_is_associated_with.5.aspx
- Wallimann,
T., Tokarska-Schlattner, M., & Schlattner, U. (2016). The creatine
kinase system and pleiotropic effects of creatine. Diseases, 7(4),
58. https://www.mdpi.com/2076-3271/7/4/58
