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Does Creatine Cause Acid Reflux & Heartburn? (Explained!)

There is no evidence to suggest that creatine can cause acid reflux or heartburn. Creatine works by increasing ATP levels in your cells which increases short-term energy.

Whereas acid reflux is a medical condition where stomach acid travels up to your throat from your stomach, causing heartburn.

There’s no mechanistic explanation as to why creatine would cause acid reflux and heartburn.

woman with acid reflux

Is Creatine Bad For Acid Reflux?

There’s no credible research which shows that creatine is bad for acid reflux.

However, if your acid reflux is caused by too much stomach acid, then taking an acidic creatine powder could potentially make it worse.

If you suffer from acid reflux, it’s best to speak to your medical professional on which supplements are suitable for your specific case.

Can Creatine Cause GERD?

There are no studies which show that creatine can cause GERD.

You may have developed GERD while taking creatine, but that isn’t to say that creatine is the cause.

There are many other unrelated factors which are more likely to be the cause of GERD than creatine.

If you’re unsure of the cause, then speak to your medical professional who will help identify the cause and will provide the best course of action.

Can Creatine Cause Stomach Ulcers?

While there are no studies linking creatine to stomach ulcers, some people have reported gastrointestinal issues like flatulence when taking creatine.

It’s certainly possible to develop stomach ulcers while taking creatine, but creatine itself is unlikely to be the direct cause.

Can You Take Creatine If You Have Acid Reflux?

This depends on the cause and the severity of your acid reflux.

As always, it’s recommended that you speak to your medical professional before taking any new supplements with a medical condition like acid reflux.

Tips For Avoid Acid Reflux While Taking Creatine

While creatine has not been definitively linked to acid reflux, there are steps you can take to minimize your risk and prevent discomfort while taking this supplement.

Stay Hydrated

Drinking plenty of water is crucial when taking creatine. Not only will it help to keep you hydrated during your workouts, but it can also help to prevent acid reflux.

When your body is dehydrated, it can produce less saliva, which can make it easier for stomach acid to travel up the esophagus.

Take Creatine With Food

Some people experience acid reflux when they take supplements on an empty stomach. To prevent this, try taking creatine with a meal or a snack.

This can help to slow down the absorption of the supplement, which can reduce the likelihood of acid reflux.

Avoid Spicy or Acidic Foods

Certain foods can trigger acid reflux, especially when combined with creatine supplementation. Spicy or acidic foods like citrus fruits, tomatoes, and peppers can irritate the esophagus and increase the likelihood of acid reflux.

Try to limit your intake of these foods while taking creatine.

Limit Alcohol and Caffeine

Both alcohol and caffeine can irritate the lining of the esophagus and increase the likelihood of acid reflux.

If you’re taking creatine, it’s a good idea to limit your intake of these substances, or avoid them altogether.

Elevate the Head of your Bed

If you experience acid reflux at night, try elevating the head of your bed by 6-8 inches. This can help to prevent stomach acid from traveling up the esophagus while you sleep.

Talk to your Doctor

If you have a history of acid reflux or GERD, it’s a good idea to talk to your doctor before starting a creatine supplementation regimen.

They can help you to determine whether creatine is safe for you to take, and may be able to provide additional tips for preventing acid reflux while using this supplement.

Is Creatine Powder Acidic?

This depends on the type of creatine powder you’re currently using.

The most common, most researched, and cheapest form of creatine powder is creatine monohydrate, which has a neutral pH of 7 when dissolved in water.

Whereas creatine HCL is more acidic than creatine monohydrate.

You can also get buffered creatine, which has a higher pH than creatine monohydrate, making for a more alkaline product.

Creatine Side Effects

While creatine is unlikely to cause acid reflux, it can cause some side effects in certain people, such as:

  • Weight gain
  • Muscle cramps
  • Muscle strains and pulls
  • Stomach upset
  • Diarrhea
  • Dizziness
  • High blood pressure
  • Live dysfunction

What Causes Acid Reflux?

Many people get acid reflux at some point in their lives.

It can sometimes be caused by or made worse by:

  • Obesity
  • Smoking
  • Pregnancy
  • Stress and anxiety
  • Certain food and drink, such as alcohol, coffee, tomatoes, chocolate, and fatty foods.
  • An increase in certain hormones, such as estrogen amd progesterone.
  • Some medicines, like certain types of antibiotics and pain medication.


In summary:

  • There’s currently no evidence to suggest that creatine can cause acid reflux or make it worse.
  • If you develop acid reflux while taking creatine, it’s unlikely to be directly caused by the creatine itself.
  • To determine the cause of your acid reflux, you should speak to a medical doctor who will advise the best course of treatment.
  • Not all types of creatine are acidic.

That’s all for this article, but does creatine shrink your penis?

Thanks for reading!