Can you experience a creatine sore throat after intaking it?
Well, no conclusive evidence shows any direct link between creatine and sore throat. However, some may encounter soreness in their throat after taking creatine. It can be due to sensitivity, allergy, dehydration, gastrointestinal issues, etc.
Let’s explore what may cause sore throat after taking creatine and how to avoid it.
Can Creatine Cause A Sore Throat?
No scientific evidence supports that creatine intake causes a sore throat. For most people, creatine is considered safe when used as directed. A sore throat after creatine ingestion is a pretty unusual side effect, rarely reported by people.
However, as each individual is unique, their response to creatine is different. So, consult your doctor if you face soreness in your throat. Especially if it includes other allergic symptoms, like-
- Shortness of breathing
- Itching
- Hives
- Swelled face and lips.
Can Dry Scooping Creatine Cause Sore Throat?
Dry scooping creatine can lead to throat and lung irritation. The dry powder can get stuck in your throat, causing choking, coughing, breathing difficulty, irritation, etc.
Though many believe that dry powder can result in better absorption with enhanced performance, no conclusive evidence supports it. Instead, professionals recommend mixing creatine with water or juice for better absorption and digestion.
You can also mix creatine with protein shakes, energy drinks, or healthy oats.
Creatine Sore Throat: What May Cause It?
There are a few possible explanations for why some individuals experience a sore throat when taking creatine supplements.
Dehydration
If you do not drink enough fluids while taking creatine, it may cause dehydration as creatine can attract water into the muscles. Dehydration may cause dryness and irritation, leading to a sore throat.
Gastrointestinal Distress
The use of creatine supplements can result in gastrointestinal distress, including diarrhea, bloating, cramps, and constipation. These issues may further lead to heartburn and acid reflux, irritating the throat.
Low-Quality Supplement
Professionals always recommend using high-quality creatine, as low quality may contain impurities and contaminants. Taking low-quality creatine may cause side effects like headache, rash, nausea, sore throat, etc.
Allergies
However rare, some may have an allergic reaction to creatine or one of the other ingredients in their supplement. It can cause inflammation and a sore throat.
Over Dosage
Too much creatine can cause various side effects, including a sore throat. Besides, taking creatine for a long time can also lead to dehydration, gastrointestinal distress, and issues, contributing to a sore throat.
How To Prevent Sore Throat While Taking Creatine?
While a sore throat is not typically a side effect of creatine supplementation, you can take a few steps to minimize your risk of developing a sore throat or other related issues.
Stay Hydrated
It is crucial to maintain good hydration levels while taking creatine supplements. Ensure you drink sufficient water during the day, particularly before and after your workout routine.
Follow Recommended Dosages
You should follow recommended dosages when taking creatine supplements. Taking too much creatine can lead to gastrointestinal distress and other health issues, increasing your risk of developing a sore throat.
Take Breaks
Creatine supplementation improves muscle strength and performance. But you should take breaks from supplementation to allow your body to recover.
Drink Warm Liquids
Warm liquids, such as tea or soup, can help relieve a sore throat. Avoid hot liquids, as these can further irritate the throat.
Gargle With Salt Water
Gargling with warm salt water can help reduce inflammation and relieve soreness in the throat. Mix one teaspoon of salt in warm water and gargle for 30 seconds before spitting it out.
Suck On Throat Lozenges.
Throat lozenges can help soothe a sore throat and reduce pain. Look for lozenges that contain menthol, which has a cooling and numbing effect on the throat.
Practice Good Hygiene
Good hygiene practices are essential to prevent the spread of viral or bacterial infections that can cause sore throats. You can minimize your risk by washing your hands frequently, avoiding close contact with sick individuals, and refraining from sharing food or drinks.
Avoid irritants
Smoking, pollution, and other irritants can cause throat irritation and make you more susceptible to infections. Avoid exposure to these irritants as much as possible, especially if you are prone to sore throats.
Seek Medical Attention
If you develop a sore throat or other related issues, seek medical attention promptly. A professional can evaluate your symptoms and provide appropriate treatment to help you recover.
Common Side Effects Of Creatine
Sore throat is an uncommon side effect of creatine. However, studies recorded a few side effects reported by many.
Weight Gain And Bloating
Creatine causes water retention in your muscle, leading to bloating and weight gain. However, this condition is temporary; most experience it during the first stage of taking creatine.
Digestive Issues
Creatine can irritate the stomach lining, leading to digestive issues like diarrhea, nausea, vomiting, etc. It mainly occurs if taken on an empty stomach or in large doses.
To avoid this, take creatine with food or water. Start with a low dose and gradually increase it.
Muscle Cramps And Dehydration
Creatine can draw water from other body parts into the muscles. If you don’t drink enough water, it can lead to dehydration and electrolyte imbalance. It can cause muscle cramps, dry mouth, fatigue, and headaches.
So, drink plenty of fluids and replenish electrolytes when taking creatine to prevent this.
Final Thoughts
Creatine sore throat is an unusual side effect, and no conclusive evidence has not yet established a definitive link between creatine supplementation and sore throats.
However, every human body is unique with its different responses and sensitivity. So, if you face a sore throat after taking creatine, seek immediate medical attention.
For more on creatine and supplementation, visit our blogs.
I am a health and wellness enthusiast working in a Pittsburgh-based wellness clinic. My primary role as a consultant is to tailor a balanced lifestyle for my patients, where positive steps and potent supplements play a synergistic role.