Why Creatine Hurts Your Stomach—and What to Do About It

Creatine monohydrate is the form of creatine discussed and recommended most often, but it doesn’t agree with everyone’s digestive system. I’m one of those people. For years, even a 5-gram dose could leave me with stomach issues.

And I’m not alone. About 5 percent of people get diarrhea or other stomach problems from a single 5-gram dose. Take two 5-gram doses a day, and that figure rises to 30 percent. Take 10 grams or more at once, and it can reach 60 percent.

If creatine is giving you trouble, its poor solubility may be part of the reason. Here’s what’s going on—and what you can try.

Creatine Monohydrate Doesn’t Dissolve Easily

Mix creatine monohydrate into water or a shake and you’ll see what I’m talking about. The drink can look cloudy, and you may feel grit or sandy particles as you drink it. That’s a sign that some of the creatine hasn’t dissolved.

Creatine is hygroscopic, which means it attracts water. If those undissolved particles make their way through your digestive system and into your intestines, they can pull water in there. That can lead to diarrhea, bloating, gas, or other stomach issues.

Creatine monohydrate works well for many people, but it isn’t the right fit for everyone.

A study of male soccer players found that diarrhea was more common among those taking a single 10-gram dose than those splitting the same amount into two 5-gram doses. 

So what should you do if creatine upsets your stomach but you still want to take it? Here are a few simple solutions…

3 Ways to Make Creatine Easier on Your Stomach

If creatine monohydrate leaves you with diarrhea, bloating, or gas, you don’t necessarily have to give up on creatine. Do one or more of these three things:

1. Try Smaller Doses

If a 5-gram serving bothers your stomach, try taking half that amount at a time and splitting your servings across the day. That way, you’re not giving your digestive system as much creatine to handle all at once. For example, instead of taking 5 grams in one serving, try 2.5 grams twice a day.

This can be especially helpful if you’re taking more than one serving a day. Research has found that diarrhea was more common in athletes who took a single 10-gram dose than in those who split the same amount into two 5-gram servings. 

2. Mix Creatine Into Warmer Fluid

Creatine monohydrate dissolves more readily in warm fluid. You can see the difference when you stir it into a drink: warmer fluid helps the powder mix in more easily, with less of that cloudy, gritty texture. Some people add it to coffee for this reason.

If you try that, I wouldn’t drink black coffee on an empty stomach. Take the creatine with a meal instead. Research suggests that consuming creatine with carbohydrates can increase how much your body retains compared with taking it by itself. The goal is to get the creatine into your muscles— and the brain . 

3. Consider Creatine HCl

Another option is creatine hydrochloride, or creatine HCl. The hydrochloride form is much more soluble in water than creatine monohydrate, so it dissolves more readily instead of leaving the gritty particles you may feel in a drink.

That difference may matter if you’re sensitive to monohydrate. Creatine attracts water, and undissolved particles can travel through your digestive system before pulling water into your intestines. That may contribute to diarrhea, bloating, or gas. With HCl, more of the creatine dissolves in your drink, so you’re less likely to have that gritty mixture going through your gut.

Small changes to your dose, drink, or creatine form (ie, JYM Creatine HCl ) may make creatine easier on your stomach.

I’ve used creatine since the mid-’90s, but for years I dealt with stomach issues from monohydrate. Creatine HCl is the only form I can tolerate. That’s why I created JYM Creatine HCl : to give myself—and others who have stomach issues with monohydrate—another creatine option.

Each scoop of JYM Creatine HCl powder provides 2 grams of unflavored creatine HCl, with no other ingredients. I recommend taking one scoop twice a day: one before training and one after. Mix it into water, a protein shake, or your pre- or post-workout drink. Take it every day, including rest days. If you already use Pre JYM or Post JYM, count the creatine HCl in those servings toward your daily total.

FAQs

Why does creatine monohydrate hurt my stomach?

Creatine monohydrate may cause stomach issues because some of it doesn’t dissolve fully in fluid. Those undissolved particles can attract water in your intestines, which may lead to diarrhea, bloating, or gas. About 5 percent of people have stomach issues from a single 5-gram dose, according to research.

How should I take creatine if 5 grams upsets my stomach?

If 5 grams upsets your stomach, try taking 2.5 grams at a time and splitting your servings across the day. Smaller servings may be easier to tolerate than taking a larger amount all at once.

Does creatine dissolve better in warm fluid?

Yes, creatine monohydrate dissolves more readily in warm fluid than in cold fluid. You can mix it into a warm drink, including coffee, to reduce the gritty texture.

Should I take creatine with food?

Taking creatine with a meal can help your muscles take up more of it. Research suggests that muscle uptake may increase by about 40 percent when you take creatine with a meal. 

How do I take JYM Creatine HCl?

Take one scoop of JYM Creatine HCl powder twice a day, with or without food. Each scoop provides 2 grams of creatine HCl; mix it into water, a protein shake, or your pre- or post-workout drink. Take it daily, including rest days, and count the creatine in any other JYM products you use toward your daily total.

References

Ostojic SM, Ahmetovic Z. “Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?” Research in Sports Medicine. 2008. 

Steenge GR, Simpson EJ, Greenhaff PL. “Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans.” Journal of Applied Physiology. 2000. 

Gufford BT, et al. “Physicochemical characterization of creatine N-methylguanidinium salts.” Journal of Dietary Supplements. 2012.

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