Creatine is a famous supplement that has been used by bodybuilders for decades to boost performance and building muscle mass. It’s also been linked to improved mental focus and better overall health. But despite its many benefits, there are some potential side effects associated with creatine use — including headaches. Here, we’ll explore the potential link between creatine and headaches, as well as how you can reduce your risk of experiencing them. We’ll also discuss other possible causes of headache pain so you can get the relief you need more quickly. So if you think creatine administration could be causing your headaches, read on to learn more about what may be going on in your body!
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- Why Am I Not Losing Weight on Wegovy? By Meghan Stoops, RD Wegovy helps individuals lose weight by mimicking our body’s natural GLP-1 hormone which is responsible for helping to regulate our appetite. People taking this medicine typically notice a decrease in hunger and an increase in fullness, which helps with weight loss. If you’ve been taking Wegovy but are not losing weight, it could be due to a variety of reasons. Possibilities include not adjusting your diet or exercise routine, not taking the medication consistently, and needing a higher dose. This guide explains in more detail why Wegovy may not be working for you and what you can do to break through your plateau. Reach your weight loss goals faster with support from a Registered Dietitian 90% of Zaya Care patients pay $0 for one-on-one counseling with an RD >> Find Your Match Reasons you may not be losing weight on Wegovy It can be frustrating if you are taking a weight loss medication and not losing weight like you expect. It can be even more frustrating if you’re gaining weight. Before diving in further, it can be helpful to know the expected weight loss on Wegovy. According to a study conducted by Novo Nordisk, the makers of Wegovy, patients on a reduced-calorie diet with increased physical activity lost: 6% of their body weight by 12 weeks 10% of their body weight by 20 weeks15% of their body weight by one year If you’re not meeting these benchmarks, here are some possible reasons why: 1) You’re not adjusting your diet Wegovy is meant to be used with a healthy diet and lifestyle changes. While it may seem like a quick fix or an easy solution to weight loss, if you don’t make the necessary adjustments to your diet, you may not be seeing results. If you do see results, they may not last. Instead, think of Wegovy as a tool to help you better make healthy and sustainable changes in your diet including portion control, incorporating nutrient-rich foods, and creating healthy snacking habits. You can learn about the best foods to eat and avoid on Wegovy here and how to meal prep for weight loss here to give yourself a better chance at losing weight. 2) You may need a higher dose Once you start taking Wegovy, you may expect to see the weight fall right off, but this doesn’t always happen. Sometimes it takes a few dose increases before you find the right dose and begin to see losses. If you’ve just started, don’t throw in the towel. Speak with your provider about options for slowly increasing your dose to start seeing some movement on the scale. Keep in mind an ideal weight loss is one to two pounds a week. 3) You may have to wait longer Sometimes it can feel like you aren’t losing weight when you are, but it’s coming off slowly. An ideal rate of weight loss is one to two pounds per week, but this doesn’t mean everyone will lose at that rate. Some may lose only a few pounds a month. Learn what the expected weight loss results are on Wegovy so you have an idea of how your experience compares. While it can be frustrating because we always want to lose as fast as we can, if you continue to see the scale going down every month, even if it’s just a few pounds, that is still weight loss. It just means it may take a little longer to get to your goal weight. 4) You may need to exercise more If you haven’t incorporated exercise or you’ve only added very little, it may be time to evaluate your movement. Exercise is another essential part of creating a healthy lifestyle that encourages sustainable weight loss while taking Wegovy. This doesn’t mean you need to get into running or doing high-intensity cardio classes (unless that’s what you like) but rather you should find something you enjoy that gets you moving more than you currently are. This could be swimming, dancing, Zumba, Pilates, barre, hiking, biking, or just walking more. This could also include parking farther away when you go out, taking the stairs instead of the elevator, walking to work, or anything in between, as long as you’re consistent. 5) You’re stressed out Stress is a natural part of life but if you find that you are chronically stressed, it could be impacting your ability to lose weight on Wegovy. Stress increases the hormone cortisol which can cause your body to hold onto weight, specifically body fat in the abdominal region. Additionally, stress can result in unhealthy eating behaviors as a coping mechanism which can further disrupt weight loss goals. If you feel stressed out, try stress management techniques to help you cope. Common stress management tools include yoga, meditation, deep breathing exercises, guided imagery, listening to music, calling a friend, and exercise. 6) You’re not getting enough sleep Sleep is essential for more than just feeling rested enough to tackle the day. Sleep deprivation can halt our weight loss progress whether we are taking Wegovy or not. A consistent lack of sleep is associated with an increase in snacking behaviors due to a dysregulation of our appetite from sleep deprivation. Sleep-deprived people will specifically crave high-carbohydrate and high-fat foods, which can result in weight gain. It’s recommended that adults get seven to nine hours of high-quality sleep each night. You can improve your sleep quality and quantity by setting a consistent bedtime and wake time. This gets your body into a sleep routine. Additionally, limiting blue light from electronic screens one to two hours before bed, and avoiding caffeine, large, high-fat meals, and alcohol before bed can help ensure your sleep is not disrupted. Keep your room dark and at a comfortable temperature for best results. 7) You may have an underlying health condition You may not see progress on the scale while on Wegovy if you suffer from an underlying health condition, such as type 2 diabetes. While Wegovy is marketed to those with or without type 2 diabetes and may provide benefits in managing blood sugar levels and improving hemoglobin A1C values, those with type 2 diabetes often struggle more to see results than those without. Additionally, certain medications for health conditions can make losing weight on Wegovy more challenging, such as certain blood pressure medications and antipsychotic medications that are tied to weight gain as a side effect. 8) You’ve hit a plateau If you’ve been losing weight on Wegovy and have recently noticed a stall, you may be experiencing a plateau. This is when you no longer see any change on the scale for at least a month or longer. Weight loss plateaus are normal whether you are taking a weight loss medication, or you are trying to lose weight on your own. Your body is adjusting to the changes you’ve made. While a weight loss plateau is not necessarily a bad thing, it can be frustrating if you have not yet reached your weight loss goal. You can push past your plateau by making further adjustments in your diet or exercise routine or by increasing your medication dose. If you need further guidance on how to get past your plateau, consider reaching out to a professional such as a Registered Dietitian. Here at Zaya Care, we can match you with a Registered Dietitian near you who accepts your insurance. 9) You’re not drinking enough water Staying adequately hydrated is important for health especially while on Wegovy. Because your appetite is reduced, it can be easy to forget to drink water as well. Not drinking enough water can wreak havoc on many aspects of your health that can impact your ability to lose weight including reducing your energy levels, increasing your risk for constipation, and increasing the chances of frequent snacking. Everyone’s fluid needs are different and depend on many factors such as your height, weight, age, activity level, and climate in which you live. As a rule, you can tell how hydrated you are by the color of your urine. You want to aim for a pale yellow. If your urine is too dark, you need more water. If you are peeing clear, you probably have had more than you need. It can be easy to prioritize water by incorporating a glass during each meal and keeping a water bottle by your side to sip on throughout the day. 10) You’re not eating enough protein Protein should be emphasized while taking weight loss medications such as Wegovy to reduce any potential losses in muscle mass. Protein is also one of the most satiating nutrients, and consuming a diet rich in protein is associated with reduced cravings and portion sizes. A low protein diet while taking Wegovy can result in muscle loss which slows down our metabolism and stalls weight loss. It also makes it more difficult to sustain weight loss. A low-protein diet may also be causing you to overeat, specifically high-carb foods which can impact your ability to lose weight as well. Try to prioritize a good source of protein at every meal and snack. Good sources of protein include meat, fish, poultry, eggs, dairy, and soy. Reach your weight loss goals faster with support from a Registered Dietitian 90% of Zaya Care patients pay $0 for one-on-one counseling with an RD >> Find Your Match What to do if you’re not losing weight on Wegovy If the scale isn’t budging while you’re taking Wegovy, below are a few things you can try. Talk to your doctor about your dosage. You may not have found the right dose for you, especially if you have recently started Wegovy.Make sure you’re not eating too many calories. Consider tracking your intake for a few days to make sure you are making healthier choices and not continuing to overeat.Work with a dietitian. A Registered Dietitian can help provide personalized recommendations and guidance so that you can be successful in your weight loss while on Wegovy. Here at Zaya Care, we can match you with a Registered Dietitian near you who accepts your insurance.Make sure you’ve given Wegovy enough time to start working. Be patient. Sometimes it takes a while to notice weight loss with Wegovy, especially if you are taking lower doses. An ideal weight loss is anywhere from one to two pounds per week.Get plenty of exercise. Prioritize movement throughout the day, whether formal exercise or adding in more steps, especially if you work a sedentary job. This can help increase your calorie deficit and aid in weight loss.Get plenty of sleep. Don’t skip out on sleep as this is an important time for your body to recover and recharge. Sleep deprivation can also lead to increased snacking. Aim to get at least seven to nine hours of high-quality sleep each night.Make sure you’re hydrated. Keep a large water bottle by your side to remind you to sip throughout the day. Reduce stress, if possible. Practice stress management techniques such as deep breathing exercises, meditation, guided imagery, or simply get outside and get some exercise to help you destress. Cut out alcohol. If you are drinking alcohol regularly, consider reducing or cutting this out. Alcohol can add a lot of extra calories and sugar which can hinder your weight loss while on Wegovy. You can learn more about drinking alcohol while on Wegovy here. How long it takes to lose weight on Wegovy It can be difficult to estimate how long it will take to lose weight on Wegovy as it will vary by individual. However, weight loss will likely begin within the first four weeks of taking this medication. According to a 68-week randomized placebo-controlled study conducted by Novo Nordisk, the makers of Wegovy, patients taking this medication lost an average of 35 pounds (or 15% of their body weight) compared to those taking the placebo who lost an average of 6 pounds (2.5% of their body weight). This study was conducted on 1,961 adults. Both groups consumed a reduced-calorie diet and increased physical activity during the 68 weeks. Additionally, this study found that those taking Wegovy: Lost at least 6% of their body weight by 12 weeks Lost at least 10% of their body weight by 20 weeksLost at least 15% of their body weight by one year How Wegovy helps you lose weight Wegovy helps with weight loss by mimicking your body’s natural GLP-1 hormone which is responsible for appetite. This can reduce hunger levels which causes you to consume smaller portion sizes and fewer calories. Many who take Wegovy report an increase in early satiety and a reduction in cravings and food noise. This allows you to make better choices when it comes to food. The reason behind these changes is often due to a slowdown in digestion. After we eat, the GLP-1 hormone is released which signals to the gut that we are full and slows down how quickly our stomach empties. When our digestion is slowed, we get full quicker and stay full for longer. This means we aren’t eating as much or as frequently. It also means we are likely not thinking about food as much which can make it easier to lose weight. Frequently Asked Questions How long does it typically take to lose weight on Wegovy? According to the largest study conducted on Wegovy by Novo Nordisk, most individuals taking this medication while consuming a reduced-calorie diet and adding in consistent exercise can expect to lose roughly 15% of their body weight within a year. What is the average weight loss per month? According to the same study, individuals taking Wegovy lost roughly 6% of their body weight by 12 weeks which means you can expect to lose somewhere around 2% of your body weight per month. Keep in mind that this is an estimation based on the results of this study, and individual results may vary. You can learn more about how long it takes to lose weight on Wegovy here. How can I make sure I’m losing weight? To have successful weight loss on Wegovy it’s important to make sure you are also making healthy diet and lifestyle changes. If you are unsure of how to make these adjustments, consider meeting with a Registered Dietitian (RD) to provide some guidance. Is it normal to not lose weight? Wegovy is a medication intended to aid in weight loss in overweight and obese adults. Therefore, you should be seeing some type of weight loss while taking this medication. What should I do if I’m not losing weight? If you are not seeing weight loss, evaluate your diet and lifestyle to see if there is anything that may be holding you back. Consider meeting with a Registered Dietitian (RD) to get guidance on how to improve weight loss with Wegovy. Why am I still hungry on Wegovy? If you are still experiencing high levels of hunger while taking Wegovy, you may not have found an adequate dose that works for you. You may also need to wait longer for the medication to take effect as sometimes there is an adjustment period. However, some people who take Wegovy do not experience reduced hunger as a side effect. If you are not noticing improvements in your hunger levels and it’s affecting your weight loss, speak with your doctor about your options. Why isn’t Wegovy working for me? Wegovy may not be working for you if you’re not adjusting your diet or exercise, you’re not getting enough sleep, you’re stressed out, or you have an underlying health condition that makes weight loss on Wegovy more difficult, such as type 2 diabetes. You may also need a higher dose or need to wait longer to see results while taking Wegovy. Everyone responds differently to the medication, and you may not have found that sweet spot yet. Are there drugs other that can help with weight loss? Aside from Wegovy, other medications that can help with weight loss include Saxenda (another GLP-1 medication), Orlistat, Qsymia, Contrave, and Alli. Recently, the FDA approved a new prescription medication for weight loss called Zepbound. Zepbound is another GLP-1 medication, also known as Tirzepatide, that can help with weight loss when combined with a reduced-calorie diet and regular exercise. If you are interested in other weight loss medication options, speak with your doctor for more information. Do people always lose weight? While Wegovy has been FDA-approved for weight loss, it might not work for everyone. There are many reasons why you may not see losses while taking Wegovy. Some are preventable while others may not be. If you are not seeing any progress in your weight while taking Wegovy and you are making all the necessary diet and lifestyle changes, speak with your doctor about different options for you. What if I overeat while taking Wegovy? Wegovy can reduce appetite and make overeating less likely, however, some may still struggle with eating large portions despite not feeling hungry. If you do continue to overeat while taking Wegovy, you will not likely notice significant changes in your weight. You may also experience some discomfort due to the slowdown in digestion while taking this medication. Large portions can be hard for your stomach to handle. If you continue to struggle with overeating while taking this medication, reach out to your doctor or RD for help. Why am I gaining weight on Wegovy? If you notice that the scale is going up instead of down while taking Wegovy, it’s important to look at your diet and lifestyle habits to see if there is anything that you can adjust. Additionally, some individuals have reported water retention while taking Wegovy which may account for alterations in weight. This can be caused by hormonal fluctuations or diet. This weight gain is temporary and is not associated with an increase in fat. Reach your weight loss goals faster with support from a Registered Dietitian 90% of Zaya Care patients pay $0 for one-on-one counseling with an RD >> Find Your Match By Meghan Stoops, RD Meghan is a Registered Dietitian/Nutritionist from San Jose, California. She received her undergraduate degree from San Diego State University in 2015. Following an unexpected cross-country trip that landed her in Florida, she completed her didactic training through AdventHealth Orlando. Meghan has extensive experience in multiple aspects of dietetics including critical care, motivational interviewing, writing, and research. She is passionate about health and wellness and has dedicated her free time to breaking down complicated nutrition topics and disseminating them to the public through the arena of writing.
Side Effects: Can Creatine Cause Headaches?
However, like any supplement, creatine can have potential side effects. Headaches are among the most common of these side effects, and they can range from mild to severe. Unfortunately, the exact cause of headaches related to creatine use is unclear. Some believe that it could be a result of dehydration or low electrolyte levels due to increased water loss from exercise. Others speculate that it could be an allergic reaction or sensitivity to the supplement itself.
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The good news is there are methods to reduce your risk of experiencing headaches due to creatine supplements use. For starters, make sure you’re drinking plenty of water throughout the day and filling electrolytes lost through sweat. Additionally, some people find that taking creatine with a meal helps reduce the risk of headaches. If you do experience any discomfort, it’s recommended to cut back on your dosage or stop using the supplement altogether until symptoms improve.
Headache is a commonly reported side effect of creatine use. In a study involving 72 healthy adults, two participants reported mild headaches as a side effect. Another study revealed that 1 out of 20 participants experienced headaches after taking the supplement. The cause of the headache is not clear, but some believe it could be due to dehydration or an allergic reaction to the supplement.
What Are The Possible Reasons Why Creatine Could Cause Headaches?
There are several possible reasons why creatine supplementation may cause headaches in some individuals. Some of these reasons include the following:
Dehydration
Creatine as a naturally occurring substance has been shown to increase water retention in the body and muscle tissues, which can lead to dehydration if adequate water intake is not maintained. This is because creatine binds with water molecules, and as it moves through the cells, it draws more water in with it. When too much of the body’s water is bound up in this way, dehydration can occur, resulting in headaches.
Low Electrolytes
The creatine supplement can also cause an imbalance in electrolyte levels due to increased water loss from exercise. Electrolytes are minerals that help the body properly absorb and transport nutrients and fluids throughout the body. Low electrolyte levels can lead to dehydration, which is often accompanied by a headache.
Alterations In Blood Flow
Creatine supplementation has been linked to increased blood flow to the muscles, which could result in alterations in blood flow to other areas of the body, including the brain. Studies have shown that creatine can lead to an increase in cerebral blood flow, which can result in increased oxygen delivery and metabolic activity in the brain. This altered blood flow can cause headaches in some people.
Increased Stress On The Liver And Kidneys
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Creatine supplementation has been linked to increased stress on the liver and kidneys as these organs work to process and excrete the compound. This can direct to an increase in metabolic activity and energy production, which can result in an overload of toxins in the body. This overload of toxins can affect the brain, causing headaches in some people. Additionally, increased metabolic activity can lead to fatigue, which can also have part in the development of headaches.
Individual Sensitivity
It is possible that individuals may be more sensitive to creatine than others, leading to the development of headaches. This could be due to an underlying medical condition or an allergic reaction to the supplement itself. Some individuals may also have a genetic predisposition that makes them more prone to adverse reactions from creatine. Research has shown that certain genetic markers can increase the risk of experiencing side effects from creatine supplementation. It is important to note that these genetic markers can vary from person to person, so it is best to consult a doctor if you are concerned about possible reactions.
Factors That May Increase The Likelihood Of Headaches With Creatine
Several factors can increase the likelihood of experiencing headaches while taking creatine. These include:
Dosage
Taking high doses of creatine can increase the risk of developing headaches. According to the International Society of Sports Nutrition, the recommended dosage for creatine supplementation is 0.1 g/kg/day, or about 5-10 grams per day, taken in divided doses. If a higher dosage is taken, it may increase the risk of headaches.
Hydration Status
As mentioned earlier, dehydration can be a contributing factor to headaches in some individuals. Creatine supplementation has been shown to increase water retention in the body, and it’s important to maintain adequate hydration levels while taking creatine to minimize the risk of dehydration and associated headaches.
Timing Of Supplementation
Studies have suggested that supplementing with creatine after exercise can increase the risk of headaches. It is recommended to take the supplement in divided doses throughout the day, not just after exercise. This can help reduce the likelihood of developing a headache due to dehydration or other side effects.
Pre-Existing Medical Conditions
Certain medical conditions, such as heart disease and high blood pressure, may increase the risk of developing headaches while taking creatine. High blood pressure can restrict the flow of oxygen and nutrients to the brain, which can lead to tension headaches and other forms of headache pain. Additionally, those who suffer from kidney disease or any form of the renal disorder may be more likely to experience headaches when taking creatine. It is important to discuss any pre-existing conditions with your doctor before beginning a creatine supplementation regimen.
Interaction With Other Medications Or Supplements
Creatine can interact with some medications and supplements, which may increase the risk of developing headaches. For example, individuals taking diuretics or ACE inhibitors are at a higher risk of experiencing headaches when taking creatine. Additionally, those who take other supplements such as caffeine, guarana, ephedra, and ginseng may be more likely to experience headaches due to the combined effect of these substances.
Minimizing The Risk: How To Avoid Headaches From Creatine?
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If you are concerned about developing headaches while taking creatine, there are several steps you can take to minimize the risk:
Start With A Low Dose
Starting with a low or optimal dose of creatine, such as 3 grams per day, can help minimize the risk of developing headaches. If you tolerate this dose well, you can gradually increase the dose to the recommended levels.
Stay Hydrated
Stay hydrated while taking creatine in order to reduce the risk of headaches. Aim to drink at least 8 to 10 glasses of water a day, and consider adding electrolytes to your water to help maintain proper hydration levels. Electrolytes are minerals that can help balance fluids in the body and support optimal hydration.
Take With Food
Taking creatine with a meal or snack can help reduce the risk of developing headaches. This is due to the fact that food consumption helps to maintain blood sugar levels, which prevents dehydration and other side effects such as headaches. Additionally, taking creatine with food may also improve the absorption of the supplement in some cases.
Monitor Your Symptoms
If you experience headaches while taking creatine, it’s important to monitor your symptoms and prevent creatine headaches. It is important to keep track of other factors that can contribute to headache pain and muscle cramps, such as dehydration status, the timing of supplementation, and pre-existing medical conditions. If any of these conditions are present, it may be necessary to adjust your supplementation regimen or consult a doctor for further advice.
Avoid High Doses
High doses of creatine supplements, such as 20 grams per day or more, can increase the risk of developing headaches. It is important to stay within the recommended dosage range and discuss any questions with your healthcare provider before taking higher doses. Additionally, it may be beneficial to spread out your supplementation throughout the day rather than taking all of it at once.
Consider Cycling
Cycling on and off starting creatine supplementation may help reduce the risk of developing headaches. For example, you could take creatine for 8-12 weeks, then take a break for 4-6 weeks before starting again. Cycling may also help prevent any potential long-term side effects that can develop from taking creatine for an extended period of time.
Try Create’s Products!
If you are looking for a quality, science-backed supplement to help meet your fitness and performance goals, try Create’s products. Our team of experts has formulated our supplements with the highest quality ingredients to ensure optimal results. The creatine monohydrate gummies are particularly popular for those who want a convenient and delicious way to get their daily dose of creatine.
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