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Does Creatine Make You Bloated? What to Know and Do

By Ethan Boldt

January 20, 2026

After being one of the most studied supplements, creatine is having a moment. People are now finding out that creatine can not only help improve strength and lean body mass but also brain health (including memory and learning).

With that being said, some people hesitate to take creatine because they heard it will make them look bloated and cause water retention.

Found naturally in our skeletal muscle, creatine is an amino acid that provides energy (adenosine triphosphate or ATP) to our cells.

Let’s dig into what creatine can cause in terms of water retention vs. muscle mass, and what steps you can take if this is a concern.

Does creatine cause water retention and weight gain?

While consistently taking creatine may result in modest weight gain (1–2 pounds), if any, that typically comes from water weight instead of fat mass. Weight gain can also come from new muscle growth.

In fact, when paired with resistance training, creatine can significantly boost lean body mass over time, leading to better body composition: aka, more muscle, less fat.

For example, a 2025 Nutrients study involving 63 participants (34 women, 29 men) found that women who took 5 grams of creatine monohydrate daily over 10 weeks gained more lean body mass than those in the control group — a change seen in both males and females.

In addition, it’s when an individual does so-called creatine loading (up to 20 grams per day) when water retention is more likely to occur. The protocol for creating loading is typically only for one week, with four doses of 5 grams each spread throughout the day. However, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including taking creatine.

In speaking with performance nutritionist (and a member of Ancient Nutrition’s Wellness Roundtable and trusted paid partner) Dr. Dana Lis, who advises both NBA and Olympic athletes, she makes it clear that she’s rarely seen any significant body weight gain or water retention among athletes who simply take the continual low-dose maintenance amount of creatine (5 grams daily).

How does creatine affect muscle mass?

While creatine can be obtained naturally through protein-rich foods like beef, poultry, fish and eggs, the amount of creatine obtained from your diet is less than one gram per day, according to a 2021 Journal of Functional Foods study. This is only about 20 percent to 35 percent of the clinically efficacious daily dose found for creatine monohydrate supplementation.

But when you take in at least 5 grams of creatine daily, it can improve both body composition and lean body mass — which can mean muscle weight gain. Creatine operates by pulling water into the muscle cells so your muscles look fuller, and the scale weight may increase 1 to 3 pounds early on. Again, this is not fat gain.

In fact, creatine supports muscle protein synthesis, including reducing muscle breakdown and enhancing anabolic, muscle-building signaling (like IGF-1).

Are there other issues from creatine to be concerned about?

A common misconception is that creatine is hard on the kidneys. But for that to be true, massive doses need to be taken.

It’s the same story with digestive discomfort, which can occur with high amounts taken. To reduce any possible stomach upset, take only 5 g per day and take with food.

A common myth about creatine is that it causes dehydration or cramps. Research doesn’t support this, as proper hydration helps avoid any issues.

It is important to drink plenty of water when taking creatine to help creatine work effectively and reduce any of those possible side effects.

Overall, creatine is one of the most researched supplements available and is generally very safe for healthy adults.

What to do if you gain weight after taking creatine?

In conclusion, if you gain a tiny bit of weight after taking creatine, don’t panic. Instead, this is common and often normal.

Here’s what to do:

• Understand the cause: Early weight gain (1–3 pounds) is typically water stored in muscles, not fat.

• Check the timeline: If the gain happens within the first 1–2 weeks, it’s almost always water weight.

• Assess body changes, not just the scale: Look at strength, measurements, and how clothes fit.

• Review your calorie intake: Creatine doesn’t cause fat gain, but increased appetite or extra calories can.

• Stay hydrated: Proper hydration helps regulate water balance and reduces bloating.

• Stick to the right dose: Use 5 g daily; avoid loading phases if weight gain bothers you.

• Give it time: Water weight often stabilizes after a few weeks.

Bottom line: Creatine-related weight gain is usually a sign it’s working; if weight continues to climb after several weeks, look at diet and training rather than the supplement itself.