For incredible functionality, creatine supplements have gained huge popularity among fitness enthusiasts. Simultaneously creating controversy also gain popularity. Raising blood pressure for creatine supplementation is one of them.
There are concerns about its potential effects on blood pressure since it relates to health, and studies show different results on this topic. Some studies have shown that creatine can increase blood pressure, while others have shown no effect. But what is the real story: does creatine raise blood pressure?
With tons of research and personal experience today, I will show you the relationship between creatine and high blood pressure with scientific proof.
Does Creatine Raise Blood Pressure: What the Science Says?
In reality, creatine does not directly increase the heart rate or blood pressure. This supplement only works for muscle mass and enhances athletic performance, not raising blood pressure.
By increasing muscle strength, power, and endurance, creatine can indirectly improve cardiovascular function by allowing athletes to exercise at higher intensities for longer periods. It can help improve overall cardiovascular fitness, which is important for athletic performance.
There is not enough research on raising blood pressure because of this supplement.
But creatine supplementation indeed causes an increase in the amount of water retained by muscle cells. It can lead to a small increase in blood volume.
The magnitude of the blood volume is relatively small and is unlikely to cause significant health problems in healthy individuals. Also, it may be outweighed by the potential benefits of creatine supplementation for certain populations.
Recent research suggests that creatine supplementation may benefit blood pressure in certain populations.
So, creatine is not connected with heart rate directly. However, for those who already have high blood pressure, creatine may not be for them.
Creatine and Increased Blood Pressure: How Creatine Is Not the Culprit?
Creatine boosts athletic performance by increasing muscle strength and power. It helps to regenerate adenosine triphosphate (ATP), which is the fuel that muscles use to contract. By increasing the amount of ATP available our body, creatine can enhance the muscles’ force production and power output.
Another way that creatine can improve athletic performance is by increasing muscular endurance. It can help reduce the buildup of lactic acid in the muscles, leading to fatigue and decreased performance. By delaying fatigue, creatine can help athletes maintain their intensity and perform at higher levels for longer.
So, there is no direct relationship between creatine and blood pressure. However, there should be more research to explore it.
The Hypertensive Effect of Creatine
Creatine slightly affects blood pressure, which does not harm the human body. But this is only applicable to healthy ones. Scientifically, creatine does not directly increase the heart rate. There are two main criteria behind this.
Increase the blood volume with water retained in the muscles
As an athlete, you know that creatine mainly works by retaining muscle water. During the loading phase and while on creatine supplementation, drinking a lot of water is a must. Otherwise, you can be dehydrated badly.
In this situation, the body consumes more water, and the plasma volume in the blood increase with more flow. It is not a thing to worry about much since the blood flow is remarkably small.
Learn the impact of creatine on hydration.
Boost the performance, which raises the heartbeat.
Taking creatine enhances performance so the person can exercise more with full energy. It happens in both adult and teen bodies. Since the body gets fuel to perform more, it increases the heartbeat rate means the blood pressure.
In biology, hypertension is defined as a systolic or diastolic that increases blood pressure because of dynamic exercise. The blood pressure before and after your exercise is not the same. You can measure this without taking creatine.
Since creatine pushes the ability a bit harder, the capability of exercising increases, raising the blood pressure too.
Factors That Influence Hypertensive Effect
Some factors can affect hypertension if you do not take creatine correctly and carefully.
Normally 3-5 grams of creatine a day is sufficient for enhanced performance. But if someone goes over the amount, there is a chance he may face high blood pressure.
There is no proper scientific reason or solid proof of this. We can assume different human body reacts differently, so experiencing hypertension can be one of the side effects.
Previous history of high blood pressure
It is not recommended to take creatine if someone has previous hypertension history. I will also suggest the same.
It can worsen the condition, and no one should take such a risk.
Duration of Supplementation
The long time usage of creatine can sometimes cause some side effects. Recent research has shown high blood pressure can be one of those side effects. However, there is no conclusive evidence.
Safety Precautions To Minimize Creatine Hypertensive Effects
Here are some measures athletes can take to minimize the potential hypertensive effects of creatine.
- Consult with your doctor or a physician to know if creatine is right for you, particularly if you have a history of hypertension means high blood pressure, kidney disease, or other medical conditions. Also, do not take creatine if you’re under 18 or pregnant.
- Starting with a low dose of creatine and gradually increasing to the recommended dosage over several weeks is safe. Avoid taking high doses of creatine, as it may cause kidney damage, liver damage, or other health problems.
- Drink plenty of liquid to stay hydrated, as creatine may cause dehydration or muscle cramping. However, there’s no conclusive evidence.
- Read labels carefully and choose high-quality creatine supplements from reputable manufacturers.
- Take creatine supplements with food, as it may help with absorption and avoid digestive issues. Mixing creatine with oats is a great way to take it healthily.
- Stop taking creatine supplements and consult your doctor immediately if you experience unusual or severe side effects.
Potential Benefits of Creatine
Even though most of the research focuses on the benefits of creatine for athletic performance, some studies suggest that creatine may have health benefits.
- Creatine also works great for older people and underweight individuals. Taking some creatine dosage can improve aging people’s lean mass and muscle function.
- Creatine lowers the level of homocysteine associated with heart diseases like stroke or heart attack.
- It had a beneficial effect on markers of heart health in individuals with type 2 diabetes.
- People with cognitive impairment improve cognitive performance and memory power.
- Sometimes creatine has a positive impact on headache, dizziness, and fatigue.
The evidence on whether creatine causes high blood pressure is not conclusive. While some studies have suggested that long-term use of creatine may increase blood pressure, others have found no significant effect.
Consult with a doctor before starting any new supplements or changing the diet. Also, individuals with high blood pressure should monitor their blood pressure regularly and avoid excessive creatine intake.
Remember, listening to your body and being aware of potential side effects is crucial. Visit our blogs to explore more about creatine.
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.