Does Creatine Cause Acne? Get The Facts!

If you’re someone serious about building muscle mass or an athlete looking to improve performance, chances are you’ve considered or are already taking creatine supplements. While there’s plenty of scientific as well as anecdotal evidence to prove that creatine will boost your energy and your ability to buff up, you need to understand that it affects the body in more ways than one. In fact, many who take it report experiencing skin issues, most especially acne breakouts. But does creatine really cause acne?

What is creatine?

Creatine is a compound that naturally occurs in living tissue. Its most important role is to provide the energy needed for muscles to contract. The liver and kidney are responsible for producing creatine before it is stored in the muscles. But as with many other vital substances, a variety of synthetic versions are now developed in labs and sold as supplements, especially to bodybuilders, weightlifters, and other athletes.

Although caplets and capsules exist, creatine supplements are most commonly available in powder form, which you dissolve in liquid to consume as a beverage. There are also liquid creatine products, which are often just ready-to-drink versions of the powdered variant. Apart from the variety of forms to choose from, creatine also comes in different types.

The most types include Creatine Monohydrate, Creatine Ethyl Ester, Creatine Hydrochloride, Buffered Creatine, and Creatine Magnesium Chelate. All these types work similarly in terms of muscle development. But, they differ slightly in how they are derived and how they work within the body. Creatine Monohydrate is the most popular form, perhaps because it is widely researched, commonly available, and typically reasonably priced.

What are the benefits of taking creatine supplements?

Most people take creatine supplements to boost their ability to build muscle mass. It doesn’t just help increase energy levels and improve athletic ability for longer and more intense workout sessions. It also has direct effects on muscle tissue itself. So, you’re not only able to exercise better, but you also get more gains out of every workout session.

There is also plenty of research regarding creatine supplementation and its clinical benefits. While evidence might currently be limited, studies suggest that creatine supplements may help minimize the risk for neurodegenerative diseases, cardiovascular diseases, osteoporosis, and diabetes. It also helps boost brain function, reduce mental fatigue, lower cholesterol, and improve liver health.

What are the commonly reported side effects of taking creatine?

Among the most serious health issues caused by creatine supplementation include kidney stones and liver damage. While they could happen, these severe side effects are very uncommon. More common side effects include dizziness, nausea, muscle cramping, and dehydration. Additionally, many report skin issues, most especially acne breakouts.

Are there studies that link creatine and acne?

While there are countless studies on creatine supplementation, all explore its safety, efficacy, and clinical benefits. To date, no formal studies have been conducted on the link between creatine supplements and acne breakouts. But, because this is a common complaint among people taking creatine, there must be a link that hasn’t been thoroughly explored. 

Does creatine supplementation lead to acne breakouts?

Many studies on the effects of creatine supplementation mention its ability to boost testosterone levels. Testosterone is a type of male hormone that can affect sebum production in the skin. As hormonal changes make your skin oilier, you become more prone to acne. This is the same reason why teens going through puberty commonly become acne-ridden. But, this doesn’t happen to everyone who takes creatine supplements. Those who experience this might have acne-prone skin in the first place. Additionally, there are other factors that cause acne flare-ups that might be incorrectly blamed on creatine supplements. Some of them might include:

Bacterial Exposure

Gym mats and equipment could be a source of acne-causing bacteria. Additionally, constantly wiping sweat off your face could not only expose you to bacteria but also irritate your skin, build up dirt in your pores, and cause flare-ups.

Dehydration

Creatine takes water from your body and diverts it into your muscles. Combine that with the fact that you’ll probably be sweating bucketloads while working out at the gym, you can quickly become dehydrated. Without enough water, your body has a limited capacity to flush out bacteria and toxins. Additionally, your skin could become dry. All this combined can make you more susceptible to acne flare-ups.

Protein and Sports Drinks

Protein supplements and sports drinks are common among gym rats and bodybuilders. But many of these beverages can be laden with excessive sugar. That, in turn, can make you more prone to acne breakouts. 

Excessive Exertion

When your body has exerted too much effort, it triggers your stress hormones and also increases your insulin levels. As creatine helps give you the stamina for longer and more intense workouts, you might end up pushing your body beyond its limits. While that might be good for athletic training, it might also trigger your acne. 

How do you avoid acne flare-ups while taking creatine supplements?

If you’re prone to acne but are interested in supplementing with creatine, here are a few things you need to do:

Increase your water intake.

To keep from becoming dehydrated and, consequently, triggering your acne, drink plenty of water while taking creatine supplements. While juice and sports drinks might help quench your thirst, it also comes with plenty of sugar and other ingredients you don’t need. So, stick with plain water as much as possible.

Reduce caffeine and alcohol.

Caffeine and alcohol can dehydrate your body and may require you to drink even more water. Additionally, these can affect your cortisol levels, which will make you even more prone to acne breakouts. 

Avoid exposure to bacteria.

Keep your exercise environment clean and avoid touching your face with your fingers or gloved hands whenever you’re working out. To wipe the sweat off your face, it pays to always use a newly washed towel. Then, pat dry instead of rubbing the towel across your skin to keep from irritating and clogging your pores.

Limit your sugar consumption.

Sugar spikes your blood sugar, which makes you susceptible to acne flare-ups. By design, creatine supplements already affect your insulin because that improves its efficacy. So, it’s best for you to limit your intake of sugars that can further cause your blood sugar to spike. In particular, avoid foods and beverages loaded with refined sugar. 

How do you select the right creatine supplement when you have acne?

Unfortunately, the only way to find out whether a specific creatine supplement will trigger your acne is to try it and observe how you react. Reviews and testimonials from other users might help point you in the right direction, but you can’t tell if it’ll work specifically for you until you’ve tried it. When testing a creatine supplement, try to be more aware of your own body. Carefully observe the changes happening not just in your energy levels and athletic performance but in your skin as well.

Acne breakouts while taking creatine is common, but it doesn’t happen to everyone. Typically, it happens to those who are already prone to acne in the first place. Additionally, acne flare-ups can also be coincidental and might not even be related to creatine supplementation at all. If you’re interested in building muscle mass or improving your performance as an athlete but have acne-prone skin, you can still consider taking creatine supplements. All you need to do is take extra special care of your skin so as not to trigger your acne.