Many studies clearly show that creatine monohydrate is a safe supplement when taken by healthy individuals in doses up to 10 mgs per day. There have been no serious side effects reported from both short term and long term supplementation.

Minor side effects reported were muscle cramping, stomach upset, stomach pain and weight gain. Many of these problems may have to do with dehydration, since creatine tends to pull fluids into your muscles. Drinking plenty of water while taking creatine can prevent adverse side effects. Try to drink 8-10 cups if water per day.

Creatine supplement purity is very important when choosing a brand to purchase. Impurities such as heavy metals, Dicyandiamide, Creatinine, Dihydrotriazine have been found is some discount and premium creatine brands. To be sure you are getting a safe product I recommend you only purchase supplements that contain %100 Creapure creatine in them.

You should not use creatine without being under the supervision of you doctor or healthcare provider if you have any of the folowing conditions :

• diabetes

• kidney disease

• heart disease

• pregnant or breast feeding a baby

If you’re struggling to increase the size of your arms, then follow some of these basic strategies. Its no surprise that exercises like curls build biceps and add to your arms overall size. What most people don’t realize is that approximately 2/3 of your arms size is made up by the triceps. All the curl repetitions in the world are only going to add to 1/3 to your arms size. In order to maximize gains, you will definitely want to add a few triceps exercises to your arm routine.  Dips, scull crushers, dumbbell overhead triceps press and close grip bench presses are all great exercises that work the triceps and add real mass to your arms.

In addition to lifting heavy weight the number one way to gain size in your arms, both short and long term, is to take creatine monohydrate. Short term size increases will come from additional water retention and pump within the muscles. Many people experience this after a 5 day creatine loading phase. Consider that a muscle is about 70% water, so this additional water retention can actually have a dramatic effect. This also adds the muscles size long term. The additional fluid is flooding the muscles with nutrients and protein which promote recovery and an increase in the size of the muscle fibers.

If you have not tried using creatine monohydrate and would like to add it to your training, be sure to ONLY purchase the supplement in its purest form. No matter how many testing certificates or lab tests the product claims. ONLY purchase a supplement with  100% Creapure brand creatine. If it dosen’t say 100% creapure it isn’t.