Creatine is one of the most popular and studied supplements in the world fitness — and, for this reason, also one of the most subject to dangerous fads. In recent years, a practice called “dry scooping”, which consists of ingesting the supplement in powder form without diluting it, placing it directly in the mouth, gained traction on social media and began to be replicated.

Despite seeming practical and harmless, this trend can have negative consequences for your health. Consuming creatine powder without dilution can cause irritation in the mouth, favor the accumulation of residues on the teeth and even cause discomfort in the respiratory tract due to the inhalation of fine particles.

Dangers to dental health

Taking undiluted creatine can affect oral health in different ways. “When creatine is consumed undiluted, there is direct contact with teeth and the oral mucosa, which increases the risk of irritation and favors the accumulation of residues, something that does not happen in the same way when the product is diluted”, explains the dentist at Clínica Omint Odonto e Estética, Herberth Freitas Reis Cavalcante Mota.

This practice can have consequences over time. Because it has fine particles, creatine powder has an abrasive effect on tooth enamel. “With repeated use, this can contribute to the wear of the enamel, exposure of the dentin and increased sensitivity”, warns the specialist.

Another point of attention is the accumulation of residue in the mouth. Without dilution, part of the supplement may adhere to the teeth and gum. This facilitates the formation of bacterial plaque and increases the risk of cavities and gum inflammation, especially if there is no adequate hygiene after consumption.

The impacts are not limited to the teeth. The oral mucosa can also be affected, with symptoms such as irritation, burning and dryness. In more sensitive people, there is a risk of small injuries, such as canker sores.

Consequences for respiratory health

Consuming undiluted creatine powder can also pose serious risks to respiratory health. “Taking protein, creatine or any undiluted powder supplement poses a real risk of bronchoaspiration, as particles can be accidentally inhaled, causing an immediate cough, choke and even asphyxia”, explains Omint accredited pulmonologist Dr. Ricardo Teixeira.

The consequences of a habit that seems simple can be serious. “This aspiration can reach the lungs and trigger inflammation, which can evolve into aspiration pneumonia and even generate secondary infections. In severe cases, there is a risk of cardiorespiratory arrest”, he warns.

The doctor also highlights that the dry powder can adhere to the throat and esophagus, causing difficulty swallowing that can persist for days.

Correctly consuming powder supplements

According to Dr. Ricardo Teixeira, the ideal is always to dilute the supplement in water, milk or other liquid, until it reaches a suitable consistency. “There is no evidence [científica] that ingesting the product undiluted increases its absorption, as some people believe; Therefore, the practice brings no benefit and also exposes the body to unnecessary risks”, he states.

The guidance is aligned with the guidelines of manufacturers and experts and contributes to safer consumption, both from an oral and systemic point of view.

By Raquel Reis