Does Creatine Make You Urinate More?

Some regular creatine users are claiming weird after-effects of creatine such as excess peeing. Does creatine make you urinate more? We investigate this claim in detail in the article below.

Amongst health supplements available in the market, creatine is one of the most useful and safe health products. Made specifically for the elderly, athletes, and gym-goers, creatine is safe to consume by anyone who intends to build up more energy. 

Nevertheless, there are many doubts, queries, and myths about health problems that creatine produces, one of which is, purportedly, that Creatine makes one pee after every few hours! 

Does Creatine Make You Urinate More

We have analyzed certain studies by research papers to identify if this claim stands true, and it turns out that it doesn’t. However, there are other reasons why people might be making this observation, and we list them below so that you are clear about what is actually making this happen.

Why Should I Trust That Creatine Is Safe?

Made with clinically-tested and safe ingredients, creatine is safe for consumption by anyone who wants an active lifestyle. As per the guidelines issued by the U.S. Food and Drug Administration, creatine is now sold legally. That is to say that you don’t necessarily have to take a doctor’s prescription before using creatine. 

In 1994, when US President Bill Clinton signed the law to make the Dietary Supplement Health and Education Act, it was then that brands came up with innovative ideas to make creatine widely known. The act allows brands to claim the functional benefits of creatine. 

Creatine is a health supplement widely known for supplying health and performance benefits. It is used to improve the body’s energy, impair the contracted muscles, prevent diseases, help one gain lean muscle mass, and also increase brain power. 

Available in powder, capsules, or in liquid form, the creatine can be taken easily as each of its forms works to its best efficiency.

Does Creatine Make You Pee More

What’s The Theory Behind The Claims That Creatine Makes You Pee?

Interestingly, our body makes about 2 grams of creatine each day. Creatine takes place when the combination of 3 amino acids called arginine, glycine, and methionine breaks down in the kidneys. It is then produced in the liver and pancreas in particularly smaller parts. 

When our body produces enough creatine, 95% of it is stored in the form of phosphocreatine in the muscles and brain. However, the other 5% changes into a waste called creatinine and are exposed to urine. This is why naysayers say that creatine causes more peeing.

Is It True That Creatine Makes You Pee More? 

No, it does not. But there are caveats.

Creatine and its many other forms are said to be safe and effective for long-term health gains.  No matter what type of creatine you consume, these are easy to digest either when taken alone or eaten together with a carbohydrate bar. 

However, there are a few examples when creatine may cause some discomfort. This can happen due to many reasons as outlined below: 

Heavy Dosage

People consume creatine for the only purpose of achieving maximum strength. For this reason, some don’t hesitate to level up the creatine doses in the hope to get more energy. But they often forget that excess creatine or overconsumption can actually do more harm than good. 

Does Creatine Make You Urinate More

This is rightly so because your body already produces 2 grams of creatine every single day. On top of that, when you consume anything beyond the recommended dose of up to 5 grams, you are only inviting health complications your way. 

In a nutshell, when you consume extra creatine, your muscles only store a small part and flush out the rest as a waste product. This, as a result, likely makes you pee more often. 

Mixing Creatine With A Lot Of Liquid

Creatine in powder form is often mixed with liquid as it lets the little granules of creatine mix well into the solution. This further helps the body absorb more percentage of creatine without shedding any extra creatine. 

The doctor usually advises that the use of plain water with creatine is the best way to drink creatine. This can be done either before the workout or even after it. 

However, when you drink water-based creatine, your body will need to detoxify the waste through urine. 

You might like to read: How To Dissolve Creatine


When You Run The Loading Phase For More Than What It Should Be

There are two appropriate ways to take creatine supplements: The loading phase and the Maintenance Phase. 

The loading phase starts right after you have successfully made up the mind to rely on health supplements. However, it is always recommended that the use of creatine should only be done after it has been approved by a health professional. 

As the name implies, the loading dose makes you load more creatine, and thereby more energy to your muscles. 

Does Creatine Make You Urinate More

For a loading phase, one needs to take about 20-25 grams of creatine in multiple shifts of time. For example, for 20 grams of creatine per day, try to consume 4 grams of creatine 5 times throughout the day. 

The loading phase generally happens to be the most effective way to see quick results. The reason behind the success of the loading phase is the faster results in a limited time period. The length of time in the loading phase usually lasts up to 7 days. 

Regardless, many people practice negligible behavior and end up extending the loading phase. In the worst-case scenario, this not only hampers your health by making you more and reducing the water levels of the body. Additionally, it can also cause severe damage to your liver. 

Increase In Daily Intake Of Caffeine Or Spicy Foods

It is not unknown that doctors suggest the limited use of caffeine and spicy foods. These kinds of foods come with a lot of acids and are bound to irritate your bladder. 

So, when you take in creatine combined with tea, coffee, soda, spicy or junk foods, your body struggles with the acidic compounds found in these items. This, ultimately, becomes toxic, and waste in your stomach and your liver may draw out more water through this waste. 

Does Creatine Make You Urinate More

After A Few Hours Of Creatine Dose

It is less familiar to many people but creatine pulls water out of the body more often. It basically imposes a chemical reaction inside the body to make way for more phosphocreatine. As a result, your muscles improve in size and build more stamina to carry heavyweights. 

To maintain hydration levels inside the body, you eventually end up drinking water to maintain pH levels. This, in turn, makes you visit the washroom after every few hours. 

You might like to read: Does Creatine Make You Thirsty?

Remedies Against Frequent Urination

Urinating more often than normal is a sign of high creatinine levels found in the body. When you take creatine, your body naturally produces its byproduct creatinine. 

As a last resort, people often end up looking for ways to resolve the frequent urine problem. A few of the effective remedies to make your kidney function optimally are as follows: 

Go For A Blood Test Or Urine Test

The Gastrointestinal Tract (GI) of your stomach becomes overactive with the constant and daily intake of creatine. There are few cases when people have experienced stomach discomfort while there were few where the possibility seems unlikely. 

One can always make a doctor visit for a urine test or a simple blood test. If you may find any of these problems listed below, you still have the chance to consume creatine on a daily basis. 

  • Diabetes
  • Kidney disease
  • Hormonal changes
  • Bacteria
  • Bladder infection

Ask your doctor if the consumption of creatine is safe for your health. Otherwise, you should consider avoiding creatine altogether. 

Does Creatine Make You Pee More

Limit Eating Protein-Rich Foods

Protein is one of the healthy vitamins which can be obtained from foods with sufficient protein grams. 

While protein can increase body weight, it can have adverse effects on one’s kidney as well. 

Particularly, foods like cooked red meat or salmon boast high protein. These types of food are basically known for high creatine levels but the reality is far different. 

This is because the heat in red meat destroys 90% of creatine, leaving only water. Therefore, one should always limit the use of red meat, salmon, or sushi in case of excess urination. 

Eat Fibers and Avoid Salt

One of the most effective ways to balance out dehydration is to eat more fruits, vegetables, and fiber-sourced foods. 

For example, you can eat apples, avocados, berries, or vegetables like beans and broccoli broccoli. A whole-grain plentiful amount of whole foods are also the best option. 

Additionally, extra sodium content in your food also results in frequent urination.

Does Creatine Make You Pee More

A Few Final Words

You must have heard a lot of health advice coming from people who are relying on protein shakes or muscle mass-building supplements about the problems of creatine. However, as we have shown, most of this is related to overdosage and incorrect way of taking creatine.

Creatine is a safe and effective health supplement when taken in the right amount. Even though it is legal in the USA, you should always consult if your system can handle creatine if taken from foods or as a health drink. 

In a nutshell, there are limited studies to prove that creatine makes one pee more. But this problem can persist if you either take too much creatine, or add too much water to it. 

We hope this answers your queries about this topic, and we thank you for going through what we had to say! If you have more questions, please feel free to drop them in the comments and we will respond to them as quickly as we can!