Update 3/8/23. When it comes to creatine supplements, few questions are as common with athletes and gym rats as “do I need to cycle creatine.” I understand why this is so because while the easy answer is no, you don’t have to cycle creatine, the real answer is both yes and no. Let’s address this question from both sides and see if I can help you out if you have been wondering about what you should do.
Other Creatine Reviews
See these additional reviews for more insights:
- Creatine Nitrate Review
- Does Creatine Cause Hair Loss?
- Is Creatine Safe For Kids?
- Is Creatine Good For Women?
- Does Creatine Cause Injuries?
- Can Creatine Improve Memory (video)
- Does Creatine Cause Rhabdomyolysis (video)
Why Cycle Creatine?
The idea of cycling creatine is a throwback to the thinking about steroids. Strength trainers and bodybuilders would cycle steroids because they wanted to reap the benefits of steroids while avoiding the possible dangers of steroid abuse. While that makes some sense, creatine is different. Creatine is not a steroid. So does that mean it doesn't have to be cycled? Let's answer this question by looking at the research.
Creatine Cycling Research
Over the years, I've read countless creatine studies. I don't think I've ever seen a study where people took creatine for a few weeks or months and then went off it for a period of time, only to go back to it again. Generally, in studies, researchers give people a certain amount – say 3-5 grams for a period of time (say a month or two), do some type of exercise study, and write up the results. Maybe they did a loading phase too at the beginning of the investigation too. That's normal.
Another thing to consider is we make 1-2 grams of creatine each day. If we really did need to cycle off creatine periodically, then our body's body would occasionally stop its natural production. But this doesn't happen.
Based on this, there's not much evidence for cycling.
Does Creatine Cause Hair Loss?
Watch on my Youtube channel.
Is Cycling Creatine Safer?
Sometimes people say that it’s good to cycle creatine because when you take creatine supplements, your body stops its natural creatine production. This is true. it does. Periodically going off creatine supplements, they say, is safer because it gives your body a chance to recover and start making creatine naturally again.
I see no evidence for this in healthy people. They also say if we didn't cycle, the body would forget how to make creatine if we took it for many years at a time. But I don’t see any proof of this either.
Creatine supplements have not been shown to be harmful to adults who take it responsibly. I have never seen a study finding creatine supplements that caused kidney damage or liver damage – or cause any damage, for that matter, in healthy adults. That said, if you’re not healthy, I would not take creatine without first talking to your pharmacist, dietitian, or doctor.
Something to consider is there are people who have been taking creatine for medical reasons for years in small amounts. I’ve never seen any proof that creatine harmed these people.
What About Injuries?
If someone took creatine on a regular basis (say, daily) would it increase their risk of injuries during exercise? I don't think so, but the idea of getting injured while taking creatine is a real thing. I've gotten several emails from people about this. Please read the creatine and injuries review of this for more insight. See the review on is it OK for kids to take creatine too.
So Should You Cycle Creatine? It Depends
While it may seem like I'm saying not to cycle, I'm not. I'm just pointing out the research doesn't seem to do it, and I don't think taking a few grams a day would hurt anyone who is healthy. But that doesn't mean you shouldn't cycle it. Here's why I say this:
I feel cycling can be smart because unless you are working out at a very high intensity, you are not really using creatine as an energy source. This supplement is best used when you are performing some activity that requires a high degree of muscle power (very heavy weight lifting, sprinting, etc.).
If you are lifting weights and can knock out 15 reps, then leave the creatine supplements alone. Any weight you can lift for 12-15 reps is light. You only need it when you are lifting very heavy.
My own opinion is creatine supplements are best used when you are using a resistance that you can only lift between 1 to 6 times. That’s a pretty heavyweight. Since people don’t lift super heavy all the time, then it makes sense to cycle creatine. It's smart for your muscles – and your bank account.
Some non-power lifting reasons to take creatine.
https://ergo-log.com/creatine-accelerates-recovery-from-long-covid.html CREATINE ACCELERATES RECOVERY FROM LONG COVID
Better memory through creatine supplements (ergo-log.com) BETTER MEMORY THROUGH CREATINE SUPPLEMENTS
https://ergo-log.com/creatine-immune-system.html CREATINE SUPPLEMENTATION MAKES THE IMMUNE SYSTEM MORE RESISTANT TO INFECTION
Here is a complete list of studies…
https://ergo-log.com/creatine.html
Thanks Randy!
I am 60 with a slight disability. I am working on rehabbing and in the beginning of training started taking creatine supplements. I did not notice any difference, so I stopped taking them. I noticed a decline maybe not in strength but energy and my joints became stiff as old bodies do.
For some reason I decided to start the supplements again and almost instantly noticed a difference in energy, my joints move easier and it seems I’ve unlocked a new level in my rehab.
My rehab is for my leg quad and calf area that are severely atrophied. And when I say severely I mean I cannot do a full range leg extension with just a resistance band; the leg is too weak.
With this set of facts, should I cycle? Or should I not take them at all? Only other health issue I have is osteoporosis. I am taking meds for that. Not taking any other meds.
Hi Tara, since you noticed an improvmement when you started taking creatine I dont see a problem with it given what you stated. I assume you are taking only 5 grams a day yes? Id think thats all you need based on what I know about creatine. I have not seen much research on the benefits of cycling creatine. I also don’t see much in the way of ill effects of creatine either for basically healthy people such as yourself. You may need to do some experimenting to see how you feel when you cycle off of it.
Keep me posted on what happens and I hope you have a happy thanksgiving.
So a friend who is a Personal Trainer you certified has been talking to me about Creatine. After exhaustive research it seems that it may not be a benefit to me but would like your thoughts. My background, 69 YO Male, Pretty good health and I have been working out quite a bit the last couple of years. 1.5 hrs a day cardio (elliptical, treadmill, stationary bike and just plain power walking).
Also every other day I use free weights and a weight machine with two sets of weight plates. I don’t do really heavy weights but I do 3 sets of everything till failure on all major muscle groups.
Now the bad news, had a Heart attack at 50 Years old. Back surgery with lumbar fusion and plates and bolts. I am active but everything hurts if you know what I mean. I don’t like taking meds but I have to for high Cholesterol, Iron infusions for being iron anemic, GERD pills, and blood pressure pills.
Thoughts?
Hi Wayne since you said you are not really lifting heavy, I see no reason for you to take creatine supplements. Your workout routine to me sounds pretty good. Why was the reason creatine was suggested for you?
Thought it might help me in my workouts and also I complain about losing muscle mass as I get older. Oh and I told him that I just got a prescription for an illness (Prednisone). Said I loved working out while on it…hmmm wonder why haha. He asked if I heard about creatine and I said no. He gave me a little run down, sent me your link and voila here I am!
Wayne, I’m glad he’s passing my link around. Thank him for me 🙂
Creatine has its share of and some even involve older folks. If you take it you’ll find you will gain weight. The weight is due to water retention, not muscle. People have reported to me they may gain anywhere from 5-10 pounds on average in about a month. Are you lifting heavy weights (like those you can only lift less than 5 times?)? That’s when creatine can help. If you are lifting for 10-20 reps then my hunch is creatine probably would not benefit you.
Based on what you said, if you want to try it ask your doctor and pharmacist first. See what they say. I’d feel better if you got their OK first. If you decide to take it, you don’t need more than 3-5 grams a day.
Prednisone makes us feel good as well as takes away the aches and pains. That’s probably why workouts seem better. I’ve had it myself in the past and I know what you are talking about 🙂
Truthfully I think I will pass based on the weight gain itself! I worked way to hard to be where I am at to jeopardize that. I really appreciate your feedback!
Thanks,
Wayne, sounds good. If you ever have any other supplement questions just ask.
Only use creatine when lifting heavy? That’s gotta be a joke–or you have no idea what you’re talking about.
Creatine helps create ATP from ADP more quickly.
It does not matter if you’re doing heavy lifting or high reps.
Jesse, you are correct when you say creatine supplements helps us make ATP (from ADP) more quickly. The very quick production of energy (muscle power) comes into play when people need to make ATP faster than can be provided by glycolysis and Krebs cycle. When does this happen? when they are performing very high intensity exercise – like powerlifting (1 RM), sprinting etc.
There is no need to take creatine supplements if you are not lifting heavy. 99% of people wonder “do I need a creatine supplement” don’t, because most are not performing the type of exercise where the creatine energy source would be a significant contributor to their energy needs.
Creatine is a power supplement, not a strength supplement.