In this article, I’m going to teach you about the relationship between creatine and cold sores. Years ago, I remember doing a Google-search asking the question:
“Does creatine cause cold sores?”
At the time, I was lifting weights, taking creatine, and trying to put on muscle mass.
I started getting cold sores much more often than usual, and the only new supplement I was taking was creatine.
This aroused my suspicions…
And after studying creatine for just ten minutes, I realized why I was getting so many more cold sores while taking the workout-enhancement supplement.
Cold Sores
Cold sores, also known as fever blisters, are groups of small blisters that form on or near the lips. Cold sores are a result of something called herpes simplex virus (HSV).
There are two types of HSV, and both can cause cold sores. HSV-1 typically is responsible for cold sores, and HSV-2 is most often the cause of genital herpes.
However, both types of HSV can cause cold sores or genital herpes.
After primary infection, the virus resides in the associated dorsal root ganglion where it lies dormant until an external stimuli (such as stress or immunosuppression) initiate reactivation of the virus from dormancy.
The virus lives on forever, and that’s why people continue to get cold sores over and over again.
The Arginine-Cold Sore-Connection
In 1981, Christopher Kagan, M.D., discovered that if he isolated HSV in a petri dish, and added the amino acid L-arginine, the virus would multiply.
However, when he added L-lysine, the virus’s ability to multiply became inhibited.
He realized the virus becomes inhibited because lysine blocks the bioavailability of arginine, which prevents the virus from replicating.
In simple terms, the virus that causes cold sores has a very difficult time replicating when there are high levels of lysine, and low levels of arginine in the body.
Here is a list of foods that have high arginine/low lysine:
- Nuts
- Seeds
- Chocolate
- Whole grains
- Oats
Creatine
Creatine is a nitrogenous organic acid that occurs naturally in humans which helps to supply energy to all cells in the body. Creatine supplies most of this energy to muscle cells by increasing the formation of adenosine triphosphate (ATP).
Creatine supplements are widely used by athletes, bodybuilders, wrestlers, sprinters, and others who want to gain muscle mass.
At various times of my life from the ages of 20-35, I would take creatine daily to help put on muscle while I was weight-training and eating extra protein.
Every time I did this, I would get more cold sore outbreaks on my lips than usual. It was awful.
What good is a muscular, nice-looking body if one has a herpes sore on their lip?!
No good…no good at all.
Eventually I put two-and-two together and realized that it had to be the creatine that was increasing my cold sore outbreaks.
Does Creatine Cause Cold Sores?
Upon my quick Google-search years ago, I found out that creatine is made up of three amino acids. And unfortunately, one of those amino acids feeds the cold sore virus.
Creatine is made from the following amino acids:
- L-glycine
- L-methionine
- L-arginine
On my creatine-loading phase, I would take 20 grams of creatine a day for a week.
You can do the math on how much arginine I was putting in my body.
Even on my normal creatine days, I would use 5-10 grams of creatine daily.
It’s no wonder that I would experience a significant increase in cold sore outbreaks whenever I took a creatine supplement.
Those were some depressing times of life. I endured serious mental anguish and feelings of unworthiness and low self-esteem.
Conclusion
To sum things up…don’t take creatine if you experience cold sore outbreaks!!! Creatine has high levels of arginine in it, and arginine multiplies the herpes simplex virus.
For a complete article on the connection between arginine, lysine, and HSV, click here.
The key to cold sores is to prevent them from forming in the first place.
Thus, I encourage you to check out my Ultimate Guide to Preventing Cold Sores.
It’s free and has absolutely everything you need to know.
If you have any questions or comments about the fact that creatine causes cold sores, please post them in the comment box below.
john says
Hi, thanks for this information, I better be careful with what I take, did not know creatine has arginine in it. Just a question, does glycine contribute to herpes or shingles episodes? or is it only arginine?
Matt says
Hi John, it’s my pleasure. And a topical application of zinc oxide and glycine was actually shown to be very helpful for treating cold sores. Here is the study below:
https://www.ncbi.nlm.nih.gov/pubmed/11347285
Joe says
So what is a guy to do if trying to put on muscle mass and cannot take creatine? Any other supplements that do a similar job but don’t promote cold sores?
Matt says
Focus on boosting nitric oxide (NO). That’s a healthier way to get a “pump” and it works very well for muscle endurance, growth, and recovery. I use a nitric oxide boosting supplement called Nitro Xtreme. Great workout…and no cold sores!
Paul says
I came across an interesting article on PubMed about a physician that was treating a number of marines for genital herpes. These marines all stopped coming back for their anti viral meds and when questioned they had all started taking creatine and had no further outbreaks. Just would like to get your opinion on this. Thanks
Matt says
Interesting article. I had the exact opposite effect. When I started taking creatine, I would get chronic cold sores, sometimes one right after the other. And I also read about many others that had the same fate as me when taking creatine, which is why I looked into the composition and saw that it was made from partly arginine which is the worst thing for cold sores.
I wonder if it has to do with the type of creatine being used. I was using creatine monohydrate powder. But there are numerous types of creatine. That is certainly a fascinating story about the marines. thanks for sharing.
Laura says
I only take 5 grams a day, but I haven’t had a single cold sore since starting creatine 6 months ago – I used to get up to 7 a year.
Nicole says
Very interesting! I have been recently using protein powder supplements almost daily and just got the worst cold sore I have ever had!!! I just emailed you as well to chat more.
Matt says
Oh that’s awful!!! I wish I would’ve known creatine could trigger cold sores, because it could’ve saved me a lot of mental and physical pain! Glad you found out this info. And I’ll look for your email. ????
Steve says
I’ve recently started taking creatine (about 5g per day only) and after about two weeks of use I got an outbreak of Shingles. Shingles as you may know is caused by the Herpes Zoster virus. Do you think that this virus would be affected in the same way as the HSV when taking creatine? Would like to hear your opinion on this.
Matt says
Hi Steve,
I would think there could absolutely be a link between the two. I haven’t found anything to prove this but it seems highly plausible.
Sebastian says
Hello Steve,
I am in the same boat as you, i recently started taking a new brand of Creatine and am now experiencing pain/discomfort in the left side of my body and a slight rash on my chest. I haven’t been to the doctor yet, but i think its Shingles.