Can you take creatine and caffeine together?

Creatine and caffeine are popular supplements that some people take to improve exercise, sports and training performance.

Creatine is a non-protein amino acid found in red meat and seafood, as well as in parts of the human body such as skeletal muscle and the brain. Creatine supplements support enhance muscle creatine levels, which can improve exercise performance and provide other training benefits.

Caffeine is a bitter, naturally occurring central nervous system (CNS) stimulant. It’s often found in coffee, tea, and chocolate, but it’s also used as a supplement to improve athletic performance—particularly in endurance sports like running.

Studies show that creatine and caffeine can be safely used together. However, there is some controversy about combining them. If you are interested in taking these two supplements together, there are some essential considerations and potential side effects to consider.

Creatine helps enhance muscle mass and supports exercise and athletic performance. It is beneficial for both athletes and non-athletes. It may also have a beneficial effect on several health conditions. Research suggests that creatine may:

• Improving physical performance during sports activities, such as high-intensity exercise and endurance training
• Increases total body mass and lean body mass, which helps build muscle
• Supports recovery after exercise and reduces muscle damage and inflammation
• Improves cognitive (brain) performance, e.g. memory, reduces the effects of sleep deprivation and reduces mental fatigue in athletes
• Reduce your risk of concussion or delicate traumatic brain injury (mTBI)
  
• Improving Muscle Strength in Older Adults with Exercise

It may also enhance creatine levels in the brains of children and juvenile adults with disorders of creatine metabolism or transport, such as: Guanidinoacetate methyltransferase (GAMT) or L-arginine deficiency: glycine amidinotransferase (AGATE) deficiency.

Caffeine is a stimulant that makes you feel more alert and awake. It has many potential benefits. Caffeine can:

• Improve exercise performance and muscle strength
• It acts as a diuretic, helping the body get rid of excess salt and water.
• Reduce your risk of type 2 diabetes, heart disease, stroke, dementia, depression and Parkinson’s disease
• Reduce the risk of certain types of cancer, including colon, rectal, breast and endometrial cancers (although further research is needed)

Studies that have investigated the benefits of taking creatine and caffeine together have shown mixed results regarding the interaction of the two ingredients. Some studies suggest that taking caffeine with creatine may reduce the beneficial effects of creatine on athletic performance.

In one systematic review, some studies found that caffeine may interfere with the beneficial exercise effects of creatine. However, creatine had no effect on the beneficial effects of caffeine on exercise. Other studies found no interaction between the two supplements, and one study reported a beneficial effect of taking both together.

The interactions identified in some of these studies may be due to the opposing effects of creatine and caffeine on muscle relaxation and gastrointestinal distress. In other words, creatine promotes muscle relaxation, while caffeine may inhibit it. Caffeine acts as a diuretic (helps the body get rid of excess water), while creatine may cause water retention.

Both creatine and caffeine improve exercise performance and have beneficial effects on muscle. However, taking them together may have some potential drawbacks. More research is needed.

Creatine can support enhance exercise performance, but some research suggests these benefits may be reduced if you add caffeine to it.

Generally speaking, it is unthreatening to take creatine and caffeine together, but you may want to consider taking them separately to get the most performance benefits.

Dosage

Studies show that it is unthreatening to take 3-5 grams of creatine per day, or 0.1 grams per kilogram (kg) of body weight per day, over the long term. These lower doses have been shown to support enhance muscle creatine levels, support muscle performance and recovery, and promote muscle growth.

You can safely consume up to 400 milligrams (mg) of caffeine per day. Caffeine supplements come in 200-mg tablets that you can swallow, which is about the same amount of coffee. Caffeine tablets work quickly, so don’t take more than the recommended dose. Taking more than the recommended dose can cause side effects, including:

Always consult your doctor before trying a novel supplement or combination of supplements to discuss dosage.

In general, it is unthreatening to take creatine and caffeine together. However, there are a few essential considerations.

Creatine should be avoided by pregnant or breastfeeding women, as there is insufficient data to support its safety. People with kidney disease or bipolar disorder should also avoid it, as it may worsen symptoms of mania.

Pregnant or breastfeeding women should limit their caffeine intake to 200 mg per day. Avoid caffeine if you have sleep disorders, repeated migraines or headaches, or hypertension (high blood pressure). Children and adolescents should also avoid caffeine.

Other medical conditions and medications may interact with creatine or caffeine, so always talk to your doctor first. Supplements are also not regulated by the U.S. Food and Drug Administration (FDA), so make sure they’re NSF-certified. This means they’ve been tested and certified by a third party to be free of harmful levels of contaminants. This also ensures that the product contains only the ingredients listed on the label.

Potential drug interactions

Some medications may interact with creatine and caffeine.

You should avoid taking creatine with nonsteroidal anti-inflammatory drugs (NSAIDs) as they may affect kidney function. Taking creatine with caffeine may also reduce energy production and interfere with creatine’s beneficial effects on physical performance.

Caffeine may interact with medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), that affect the kidneys.

Can you take too much creatine or caffeine?

Creatine is well-tolerated by a variety of age groups. Studies show that from infants to the elderly, it can be safely taken at doses of 0.3 to 0.8 g per kg of body weight per day for up to five years. Higher doses can be safely taken by athletes or those with specific training goals.

It is possible to consume too much caffeine, but research shows that it is generally unthreatening to consume up to 400 mg per day. Too much caffeine can lead to symptoms such as insomnia, headaches, anxiety, jitteriness, restlessness, and rapid heartbeat. It can also lead to difficulty concentrating, drowsiness, and nausea. Monitor your intake and be aware of how it affects you.

A common side effect of taking creatine and caffeine at the same time is gastrointestinal discomfort. Taking creatine and caffeine together may also worsen the symptoms of Parkinson’s disease. Parkinson’s disease is a progressive neurological disease that affects motor functions.

If you have concerns about side effects or have a medical condition that might prevent you from taking creatine or caffeine (or taking both at the same time), consult your doctor.

Creatine and caffeine are two supplements that support improve exercise and sports performance.

Creatine is a non-protein amino acid that helps build muscle and improve physical performance during exercise and sports. Potential benefits include reducing the risk of concussion and improving cognitive performance and memory.

Caffeine is a stimulant found in things like coffee, tea, and chocolate. When taken as a supplement, caffeine has been shown to enhance exercise performance and improve muscle strength.

In general, taking creatine and caffeine together is unthreatening, but the research is inconclusive on the benefits of combining them for exercise performance. Some studies have shown that caffeine may reduce some of the benefits of creatine. Other studies have found no benefits or risks from taking both together. More research is needed.