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CREATINE Warning: Creatine is a natural substance normally manufactured by the liver, kidneys and pancreas. Body builders have recognized the benefits of adding extra creatine to their diet. But, doctors are concerned by reported side effects from apparent overdoses. The side effects can include dehydration, muscle and ligament tears, diarrhea and kidney failure.
So, how much is a safe amount for a supplement? There are no Scientific Studies that have been able to determine that. Some doctors recommend avoiding use of extra creatine entirely. If you are going to use it, they say, to follow the manufacturers recommendations. This is one time when less may be better than more.
To be fair, though, the reported side effects only seem to appear with outrageous amounts. The majority of research (and there has been a lot of research on creatine) has shown it to be a very effective supplement for increasing certain types of athletic performance through the use of moderate, safe amounts.
Any substance, whether natural or processed, can be harmful in excess, so it seems unfair to single out creatine. For example, coffee also has dangerous side effects (dehydration, cramps, addiction, etc.).