Medically reviewed by Kristie Reed, PharmD
Creatine and caffeine are popular supplements that some people take to enhance exercise, sports, and training performance.
Creatine is a non-protein amino acid in red meat and seafood, as well as in parts of the human body like skeletal muscle and the brain. Creatine supplements help increase creatine in your muscles, which may improve exercise performance and offer other training benefits.
Caffeine is a bitter-tasting, naturally occurring central nervous system (CNS) stimulant. It's often present in coffee, tea, and chocolate, but it's also used as a supplement to improve athletic performance—especially in endurance sports such as running.
Research shows that creatine and caffeine can be safely used together. However, there is some controversy regarding combining them. If you're interested in taking these two supplements together, there are some important considerations and potential side effects to keep in mind.
Benefits of Creatine
Creatine helps improve muscle mass and aids in exercise and athletic performance. It benefits both athletes and non-athlete exercisers. It may also benefit several health conditions. Research suggests that creatine may:
Enhance physical performance during athletic activities like high-intensity exercise and resistance training
Increase total body mass and lean body mass, which helps build muscles
Support exercise recovery and reduce muscle damage and inflammation
Improve cognitive (brain) performance like memory, reduce effects of sleep deprivation, and reduce mental fatigue in athletes
Reduce your risk of concussion, or mild traumatic brain injury (mTBI)
Improve muscle strength in older adults when taken in combination with exercise
It may also increase creatine levels in the brains of children and young adults with creatine metabolism or transport disorders, such as Guanidinoacetate methyltransferase(GAMT) deficiency or L-arginine: glycine amidinotransferasedeficiency(AGAT).
Benefits of Caffeine
Caffeine is a stimulant that makes you feel more alert and awake. It has many potential benefits. Caffeine may:
Enhance exercise performance and improve muscle strength
Act as a diuretic to help your body get rid of excess salt and water
Reduce your risk of type 2 diabetes, heart disease, stroke, dementia, depression, and Parkinson's disease
Lower your risk of certain types of cancers, including colon, rectal, breast, and endometrial cancers (though additional research is needed)
Benefits of Taking Creatine and Caffeine Together
Studies that explore the benefits of taking creatine and caffeine together have shown mixed results on how these two ingredients interact with one another. Some research suggests that taking caffeine with creatine may decrease creatine's beneficial effects on athletic performance.
In one systematic study review, some studies found that caffeine may interfere with the beneficial exercise effects of creatine. However, creatine did not affect 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 might be due to the opposing effects of creatine and caffeine on muscle relaxation and gastrointestinal distress. In other words, creatine supports muscle relaxation while caffeine can inhibit it. Caffeine acts as a diuretic (helps your body get rid of excess water) while creatine can cause water retention.
Both creatine and caffeine enhance exercise performance and benefit muscles. However, taking them together may have some potential drawbacks. Further study is needed.
How To Take Creatine and Caffeine
Creatine can help enhance the effects of athletic performance, but some research suggests this benefit may decrease if you add caffeine to the mix.
It's generally safe to take creatine and caffeine together, but you may want to consider taking them separately to reap the most performance gains.
Dosage
Creatine is typically taken orally (by mouth) by adults in a one-time loading dose of up to 20 grams (g) for up to seven days. A maintenance dose of 2.25-10 g per day can be taken for up to 16 weeks.
Studies show it's safe to take 3-5 g of creatine per day, or 0.1 g per kilograms (kg) of body mass per day, long-term. These lower dosages have been shown to help increase creatine levels in muscles, aid in muscle performance and recovery, and promote muscle growth.
You can safely consume up to 400 milligrams (mg) of caffeine per day. Caffeine supplements are available in 200 mg pills that can be swallowed, which is a similar amount to a cup of coffee. Caffeine pills are fast-acting so don't take more than the recommended dosage. You might experience side effects if a higher dose is taken, including:
Nervousness
Irritability
Sleeplessness
Always consult with your healthcare provider before trying a new supplement or supplement combination to discuss dosage.
Is It Safe To Take Creatine and Caffeine Together?
It's generally safe to take creatine and caffeine together. However, there are some important considerations.
Creatine should be avoided by people who are pregnant or breastfeeding, as there is not enough data to back up its safety. People with kidney disease or bipolar disorder should also avoid it as it may worsen symptoms of mania.
People who are pregnant or breastfeeding should limit their caffeine consumption to 200 mg per day. Avoid caffeine if you experience sleep disorders, have frequent migraines or headaches, or have hypertension (high blood pressure). Children and young adults should also avoid caffeine.
Other health conditions and medications may interact with creatine or caffeine, so always speak with your healthcare provider 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. It also ensures that the product only contains the ingredients listed on the label.
Potential Drug Interactions
Certain medications can interact with creatine and caffeine.
Avoid taking creatine with non-steroidal anti-inflammatory drugs (NSAIDs), which can affect the function of the kidneys. Taking creatine with caffeine may also decrease energy production and interfere with the physical performance benefits of creatine.
Caffeine might interfere with medications like NSAIDs, which affect the kidneys.
Can You Take Too Much Creatine or Caffeine?
Creatine is well-tolerated among a variety of age groups. From infants to older adults, research shows it can be safely taken at dosages ranging from 0.3-0.8g per kg of body weight per day for up to five years. Higher dosages can be safely taken among athletes or people with specific training goals.
It is possible to consume too much caffeine, but research shows it's generally safe to consume up to 400 mg per day. Too much caffeine can lead to symptoms like insomnia, headaches, anxiety, shakiness, restlessness, and fast heart rate. It can also lead to difficulty concentrating. drowsiness, and nausea. Monitor your intake and be mindful of how it affects you.
Side Effects of Taking a Combination of Creatine and Caffeine
A common side effect of taking creatine and caffeine together is gastrointestinal (GI) discomfort. Taking creatine and caffeine together may also make symptoms of Parkinson's disease worse. Parkinson’s disease is a progressive neurological disorder that affects motor function.
Speak to your healthcare provider if you have concerns about side effects or have a health condition that may prevent you from taking creatine or caffeine—or taking them together.
A Quick Review
Creatine and caffeine are two supplements that help improve exercise and athletic performance.
Creatine is a non-protein amino acid that promotes muscle growth and enhances physical performance in exercise and sports. Potential benefits include reducing your risk of concussion and improving cognitive performance and memory.
Caffeine is a stimulant that is in things like coffee, tea, and chocolate. When consumed as a supplement, caffeine has been shown to enrich exercise performance and improve muscle strength.
It's generally safe to take creatine and caffeine together, but research is mixed when it comes to the exercise performance benefits of combining them. Some studies have found that caffeine may reduce some benefits of creatine. Other studies have found no benefits or risks of taking both together. Further study is needed.
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