Does Creatine Make You Bloated?
Yes, creatine can make you feel bloated, but only for a short time. The bloating comes from water retention inside your muscles, not from fat gain. This usually happens during the “loading phase”, when higher doses are taken, and it tends to settle within a few days. Many people experience little or no bloating at all.
According to Mitesh Desai, Nutritionist at Landys Chemist:
“Creatine bloating is mainly due to water moving into muscle cells during the early loading phase. It’s not harmful and usually eases once your body adapts.”
How Creatine Works in the Body
Creatine is a compound made from amino acids (arginine, glycine, and methionine). It is stored in muscle cells, where it helps recycle ATP (the main energy molecule for muscle contractions). Supplementation increases these stores, which is why creatine is popular for strength and performance.
The most common form is creatine monohydrate, which has the most evidence behind it. Newer options, like creatine HCl, may cause less stomach upset and bloating for some individuals, though evidence is still developing.
Why Does Creatine Cause Bloating?
- Water retention: Creatine pulls extra water into muscle cells, which can make you feel “puffed up”.
- Loading phase: Large doses (20–25g/day split into 4–5 servings) are more likely to cause bloating.
- Maintenance phase: Once you move to 3–5g/day, bloating usually disappears.
- Individual response: Not everyone experiences bloating as it varies by metabolism and hydration status.
- Not fat gain: Any fast weight gain is water and increased muscle volume, not fat.
A study conducted in 2007 found that creatine supplementation is safe but can cause short-term water retention during the loading phase.
How Long Does Creatine Bloating Last?
- Short-term: A few days during loading
- Settles quickly: Most report bloating reduces once on maintenance doses
- Not everyone: Many people never experience noticeable bloating at all
Research shows that the majority of users adapt after the first week, and bloating becomes far less common.
Signs of Creatine Bloating
- Temporary puffiness in stomach or face
- A watery or heavy feeling soon after starting
- Quick increase in body weight (often 1–2kg in the first week)
How to Prevent Creatine Bloating
- Skip the loading phase – start straight on 3–5g daily
- Stay hydrated – balances fluid shifts
- Split doses across the day if sensitive
- Try different forms – some prefer creatine HCl or buffered forms
- Powder vs gummies – powder is most researched, but gummies may be gentler on digestion
Research shows that taking smaller daily doses instead of a large loading dose may prevent bloating while still building muscle creatine stores effectively over time
Other Side Effects of Creatine
Most people tolerate creatine very well. Rare side effects include:
- Mild stomach cramps
- Loose stools at very high doses
- Temporary water weight gain
A review study found no evidence of long-term kidney or liver damage in healthy individuals taking creatine responsibly.
Best Time & Daily Dose
- Dose: 3–5g per day is standard
- Timing: After workouts with a meal may improve uptake, however some prefer to take creatine before bed
- Consistency: Daily use is more important than exact timing
FAQs
Does creatine make your face bloated?
Some people notice puffiness in the face, but this is rare and linked to water retention. It usually fades after the loading phase.
Does creatine bloating happen to everyone?
No. Some never experience bloating, even at higher doses.
How long does creatine bloating last?
Usually only a few days. Most people feel normal again on maintenance doses.
Is creatine weight gain from fat?
No, the weight gain is water and muscle volume, not fat.
How to take creatine safely?
Stick to 3–5g daily, stay hydrated, and avoid over-supplementing. Always check with a healthcare professional if you have medical conditions.
Summary
Creatine may cause short-term bloating from water retention, especially during the loading phase. This isn’t fat gain and usually disappears within days. Adjusting your dose, staying hydrated, and skipping loading can prevent most issues.
- Bloating is temporary
- Not fat gain
- Manage with dose & hydration
Shop All Creatine Supplements here
Sources:
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine - PubMed
- International Society of Sports Nutrition position stand: creatine supplementation and exercise - PMC
- Adverse effects of creatine supplementation: fact or fiction? - PubMed
Medically Reviewed & Authored By
This article was medically reviewed by Girish Desai, Chief Pharmacist at Landys Chemist since 1982 (GPhC Reg. No. 2019217).
Written and compiled by Rhysa Phommachanh, Head of Digital at Landys Chemist and specialist in health and wellbeing content strategy.
Disclaimer: This content is grounded in research and expert pharmacy and nutrition knowledge to ensure accuracy and relevance.
