What You Need To Know
Creatine (methyl guanidine-acetic acid) is a naturally occurring compound found in the muscles and brain. It’s present in certain foods like red meat and fish, and athletes might use creatine supplements to boost performance, quicken recovery, and build lean muscle.
The safety and efficacy of creatine supplements are well-established. Despite some people reporting acne (pimples, blackheads, and other blemishes) with use, there’s no evidence of a connection. Acne can develop with other supplements, such as whey protein or anabolic steroid use (to build muscle).
If you’re considering using creatine, it’s important to know how it works, how to use it, and how it may—or may not—affect the skin.
Creatine is a combination of amino acids naturally synthesized (made) in the pancreas, liver, and kidney. About 95% of your body’s creatine is in the skeletal muscles, playing a role in producing adenosine triphosphate (ATP), molecules that are the energy supply for cells. Muscles use ATP to contract and tighten, making it essential for movement and exercise.
Creatine is the primary source of ATP during intense exercise lasting 10 seconds or less, such as weightlifting, resistance training, or high-intensity interval training (HIIT). Taking creatine supplements raises overall levels in the muscles. As a result, it may help boost physical performance for short bursts, promote muscle growth, and reduce recovery time between workouts.
Creatine also supplies energy to brain cells and may play a role in cognitive function. In one study, researchers found that creatine supplements offered healthy adults a temporary boost in short-term memory and performance on reasoning tasks. More research is needed to understand the link between creatine and brain function.
Condition Management
There’s also some evidence that creatine may help manage certain conditions. Researchers have investigated creatine benefits for:
- Huntington’s disease: A neurodegenerative disorder
- Muscular dystrophy (MD): Certain types of muscle breakdown
- Sarcopenia: Age-related loss of muscle mass
- Diabetes: Inability to use glucose (sugar) effectively
- Cardiovascular health: Conditions related to the heart and blood vessels
Some people believe creatine supplements cause acne, but researchers have found no evidence of a link. In fact, creatine may be beneficial to the skin. When applied as a skin creme, there’s some evidence that creatine helps smooth wrinkles, prevent ultraviolet (UV) damage, and tighten loose areas. These benefits are likely due to creatine’s effect on genes and proteins in the skin.
Acne can be a side effect of ingredients in other protein or nutritional supplements. Whey protein supplements might raise the risk of acne in adolescent males. This protein, derived from dairy, spurs oil production on the face, which can lead to pimples and other blemishes.
Anabolic steroids are synthetic testosterone supplements banned in collegiate and professional sports. Like creatine, they support muscle growth. Acne is a common side effect of anabolic steroids, reported in 43% of people using it for bodybuilding.
When used appropriately, creatine supplements are safe and cause few side effects. The most common side effect reported is weight gain due to water retention and/or decreased urination. This generally resolves within the first week of use.
Other reported side effects of creatine (especially long-term use) include:
- Heat intolerance
- Diarrhea
- Bloating
- Nausea
- Kidney or liver damage
- Muscle cramps
- Seizures
Finding a quality product is the first step to using creatine safely. The most studied type is creatine monohydrate. As such, researchers and healthcare providers typically recommend it.
Creatine is a supplement, so the United States Food and Drug Administration doesn’t regulate it like medications. Therefore, the information on labels may not always be accurate. Products tested and verified by a third party, such as NSF’s Certified for Sport program, are subject to higher standards and may be safer.
To see results, pair creatine with exercises based on fitness goals, such as lifting, resistance training, or high-intensity interval training. Some experts recommend creatine “loading” to start, which may speed up muscle growth. Loading involves taking doses of 20-25 grams per day for 5-7 days before reducing the dose to a maintenance level. The long-term recommended daily creatine dose for adults is 3-5 grams.
Though creatine is well-established as safe and rarely causes side effects, it may not be a valuable choice for everyone. Several other options can help you build muscle and improve athletic performance.
Beta-Alanine
Like creatine, beta-alanine is a naturally occurring amino acid that combines with other amino acids to make carnosine. It acts as an antioxidant and regulates muscle contraction. Beta-alanine supplements promote muscle mass and help prevent soreness during recovery after exercise.
Branched-Chain Amino Acid (BCAA)
BCAA supplements, which include amino acids like valine, leucine, and isoleucine, may also support muscle-building when paired with lifting and exercise. These amino acids are essential in muscle development and assist with muscular recovery after a workout.
Whey Protein
Whey protein supplements boost protein intake to promote gains in muscle mass. Research shows that a daily intake of 20 grams of protein can boost muscle growth when paired with resistance or lifting exercises.
Unlike creatine, whey protein doesn’t increase energy production. You may need additional energy sources, such as carbohydrates, for bodybuilding.
Creatine supplements aren’t linked to acne, but knowing what causes acne can help you manage and prevent it. Tips for dealing with acne include the following:
- Cleanse gently: Wash your face gently twice a day and after sweating. Use non-abrasive, gentle facial cleaners, and use your hands instead of washcloths, sponges, or irritating substances.
- Use mild products: Avoid skin products that can irritate, such as toners, astringents, and exfoliants. Choose alcohol-free products to protect the oily layer on the outside of the skin.
- Try over-the-counter (OTC) products: Topical products available in drug stores that may help include retinoids (vitamin A derivatives), Azelex (azelaic acid), salicylic acid solutions, and Benzoyl (benzoyl peroxide).
- Leave it alone: Regularly touching your face can trigger an acne outbreak. Picking, squeezing, or scratching pimples, blackheads, or other blemishes can cause infection and scarring and lead to longer recovery.
- Protect from UV rays: The UV rays in sunlight and tanning beds can also damage skin, potentially worsening acne. Wear sunscreen and hats, and take other measures to protect your skin.
Creatine is a compound found in the muscles and brain that’s involved in energy production. Creatine supplements can help athletes boost short-term performance, build muscle, and support recovery.
Creatine is relatively safe for long-term use, and side effects are rare. Despite some reports, there is no association between creatine and acne development. Reported side effects of creatine include fluid retention, diarrhea, bloating, and muscle cramps.
