Does Creatine Raise Blood Pressure? Here's What Research Says

If you're eyeing a new creatine supplement and wondering “Does creatine raise blood pressure?”, you’re asking the right questions. Resources give mixed answers on whether creatine impacts blood pressure. 

While some sources say creatine may not be appropriate for those already facing high blood pressure levels, other evidence claims that creatine may positively impact blood pressure levels.

Follow us as we delve into the relationship between creatine and blood pressure, examining the existing research to help you understand the risks and benefits associated with taking creatine supplements.

Let's start with some basics:

Creatine is a naturally occurring compound found in small amounts in various creatine rich foods, such as meat and fish. Within the body, it plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy currency of cells, particularly during short bursts of high-intensity exercise.

Due to its role in energy metabolism, creatine supplementation has become a staple in the routines of many athletes and fitness enthusiasts. It is often used to improve strength, power, and muscle mass, making it especially popular among weightlifters, bodybuilders, and sprinters. Many people also take advantage of creatine's nootropic benefits, which can improve cognitive power and focus. 

When ingested, creatine is absorbed into the bloodstream and taken up by muscles, where it is stored as phosphocreatine. During intense exercise, phosphocreatine donates a phosphate group to ADP, regenerating ATP and allowing for sustained energy production. This mechanism is believed to enhance performance during short-duration, high-intensity activities.

Research-based potential benefits associated with creatine supplementation and enhanced ATP levels include:

• Enhanced muscle strength and power during high-intensity activities (2021 )

• Increased muscle mass and hypertrophy ( 2022 )

• Improved exercise performance, especially in short-duration, high-intensity activities like weightlifting and sprinting ( 2012 )

• Accelerated post-exercise recovery, reducing muscle soreness and fatigue ( 2024 )

• Enhanced brain function and cognitive performance, particularly in tasks requiring short-term memory and decision-making ( 2023 )

• Potential protective effects against neurological diseases like Parkinson's and Alzheimer's, although further research is needed to confirm these benefits ( 2014 )

• Improved hydration status due to creatine's ability to increase water retention in muscle cells, which may benefit overall athletic performance and exercise endurance ( 2012 )

Research on the potential effects of creatine supplementation on blood pressure has yielded mixed results. Some studies have suggested a link between creatine use and elevated blood pressure. Other studies have found creatine to have no significant impact on blood pressure levels. However, the subjects in this age group were young and healthy with no pre-existing blood pressure issues.

On the other hand, a study from 2014 found that taking creatine supplements for a week improved blood vessel function and increased the density of blood vessels in the skin of healthy, moderately active young men, without affecting homocysteine levels in the blood. This may be associated with healthier blood pressure levels, but more research is needed to understand creatine’s potential impact.

Researchers don’t fully understand how creatine supplements may affect blood pressure. One theory is that creatine may increase blood pressure by putting extra strain on the kidneys.

Creatine supplementation can increase the body's production of creatinine, a waste product generated from creatine metabolism, which must be filtered out by the kidneys. Consequently, prolonged high levels of creatinine can potentially strain the kidneys, particularly in individuals with pre-existing kidney issues or inadequate hydration.

Some experts think that taking creatine might make your body hold onto more water, which could increase your blood volume and, in turn, your blood pressure. They also suggest that creatine might affect systems in your body related to controlling blood pressure or change how your blood vessels work.

The inconsistency in current research highlights the need for further investigation to clarify the relationship between creatine and blood pressure regulation.

The truth is–creatine may not negatively impact blood pressure if you are not currently at high risk for hypertension. Those who are already seeing high blood pressure levels, though, may not be a good candidate for creatine supplementation.Of course, you should also consider creatine's potential impact on blood sugar and liver function when talking to your doctor about creatine supplementation. 

Although the link between creatine and blood pressure is still poorly understood, we can still identify some factors that may impact the effect your creatine supplementation routine has on your blood pressure.

By considering these factors, you and your doctor may be able to work out a creatine supplementation regimen that works for you without elevating your blood pressure levels.

Factors that may increase the risk of hypertension when using creatine supplements include:

• High creatine dosage

• Lengthy duration of supplementation

• Underlying health conditions

• Genetic predispositions or demographics that increase hypertension risks

• High baseline blood pressure levels

• Sleep hygiene, as creatine may impact sleep. 

Listen to the advice of health professionals regarding creatine use. While creatine is generally considered safe, consult a healthcare provider before starting creatine if you have pre existing medical conditions, especially hypertension.

Work with your doctor to take into account your medical history. People with kidney disease, high blood pressure, liver disease, or a family history of any of these conditions may not be able to safely take creatine. People who are pregnant should discuss the benefits and risks of taking creatine while pregnant with their doctor. 

Stay hydrated and be cautious if you're prone to dehydration. Creatine can put more stress on the kidneys in cases of dehydration.

It's crucial to note that creatine supplements may interact unfavorably with various medications, including Nonsteroidal anti-inflammatory drugs (NSAIDs), caffeine, diuretics (water pills), cimetidine (Tagamet), drugs impacting kidney function, and probenecid.

Consulting with a healthcare provider before combining creatine with any of these medications is crucial to avoid potential complications and ensure optimal health outcomes.

If you and your doctor decide that you should go ahead with creatine supplementation, watch out for signs of adverse effects like increased water retention or stomach discomfort. Consult your doctor if you notice any adverse reactions.

You can use a home blood pressure monitor to regularly check your blood pressure, especially if you have hypertension or other cardiovascular risks. Keep track of any changes in blood pressure to understand the impact of creatine supplementation on your health and consult your doctor to adjust your regimen accordingly.

While the question "Does creatine raise blood pressure?" cannot be definitively answered, we can say this: Creatine is generally safe, but may pose additional risks for those with pre-existing hypertension or who are at higher risk for blood pressure issues. Still, if you think creatine supplements may be beneficial, consult your doctor to evaluate the unique risks and benefits of creatine supplements for you.

1. “Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/

2. “Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/

3. “Creatine supplementation with specific view to exercise/sports performance: an update” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

4. “The Effect of Prior Creatine Intake for 28 Days on Accelerated Recovery from Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975653/

5. “The effects of creatine supplementation on cognitive performance—a randomised controlled study” https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-03146-5#:~:text=While%20the%20safety%20and%20athletic,in%20healthy%20individuals%20%5B7%5D .

6. “A review of creatine supplementation in age-related diseases: more than a supplement for athletes” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4304302/#:~:text=New%20studies%20indicate%20that%20creatine,%2C%20Alzheimer%27s%20disease%2C%20and%20stroke .

7. “Creatine Phosphate” https://www.sciencedirect.com/topics/medicine-and-dentistry/creatine-phosphate