Supplementation Impacts of Creatine, Magnesium and Taurine on Nighttime Urination

Potential Causes of Increased Nighttime Urination in Supplementation

If you are experiencing increased night time rates of urination, the most likely ingredient contributing to this in Rest & Rise is magnesium—specifically magnesium glycinate, which is included in the evening tablet.

Summary Table: Ingredient Effects on Urination

Magnesium and Urination

User Experiences

There are numerous anecdotal reports of increased urination, especially at night, following magnesium supplementation, regardless of the form (citrate, glycinate, chloride, etc.)(2,3). Users often notice nocturia (waking to urinate at night) that resolves after stopping magnesium.

Mechanisms

Magnesium may promote diuresis by helping the body release retained water, which is excreted via the bladder (4). Additionally, magnesium relaxes smooth muscle, including the bladder wall, which could affect bladder control and sensation (3). Some individuals may be more sensitive to these effects, especially if electrolyte balance is shifted.

Dosage

The amount of Magnesium in Rest & Rise (0.2g, or 200mg) is within typical supplemental ranges but may still trigger this effect in sensitive individuals.

Creatine and Urination

Scientific Evidence

Creatine does not directly increase urine production or act as a diuretic (1,6). Some people report more frequent urination, but this is often linked to increased water intake rather than the creatine itself (6). Creatine tends to cause water retention within muscle cells, not increased excretion.

Anecdotal Reports

While some individuals feel they urinate more on creatine, research does not support a direct diuretic effect (1,6).

Taurine and Urination

Scientific Evidence

Taurine can cause a transient increase in urine volume and sodium excretion, but this has been demonstrated primarily in clinical settings and at higher doses, such as intravenous administration in patients with specific medical conditions (5). The doses in Rest & Rise are within the supplemental range and less likely to have a strong diuretic effect in healthy individuals.

Adaptation or Ingredient Effect?

If you are experiencing an increased urination level it is most likely a direct effect of magnesium supplementation, particularly in sensitive individuals (2,3).

Some adaptation may occur as the body adjusts electrolyte and fluid balance, but persistent nocturia suggests a continued sensitivity rather than a short-term adaptation.

If you have shifted from Creatine Monohydrate to Creatine HCL (in Rest & Rise), your body may have been retaining fluid at a higher rate on Creatine Monohydrate. If the Magnesium is triggering increased Urination it could be that your body is coming back to equilibrium of water retention capacity during this period.

Considerations to enhance your capacity

Timing & Dosage

What time do you take the evening tablet?

Have you changed your fluid intake in the evening (or during the day) since starting Rest & Rise?

Symptom Details

How many times per night do you wake up to urinate?

Did this start immediately after starting the supplement, or develop over time?

Other Health Factors

Do you have any history of urinary or bladder issues?

Are you taking any other supplements or medications?

Do you experience any other symptoms (e.g., urgency, pain, incomplete emptying)?

Lifestyle Factors

Has your diet, caffeine, or alcohol intake changed recently?

Do you consume other sources of magnesium?

Impact

How disruptive is this to your sleep or daily function?

Conclusion

Magnesium in your evening tablet is the most probable cause of increased nighttime urination in this participant. Individual sensitivity varies, and each individual is unique. 

A core mechanism of Magnesium supplementation is the relaxation and softening of smooth muscle tissue which enhances metabolic capacity during exercise and recovery post exercise through enabling a faster and more efficient cellular exchange.

The supplementary dosages in Rest & Rise are safe for usage however it is ultimately up to your body as to if this is a suitable enhancement for your lifestyle, performance goals and energy throughout the day.

Citations

1.https://trycreate.co/blogs/news/unveiling-the-science-does-creatine-make-you-pee-more

2.https://www.reddit.com/r/magnesium/comments/15pfizs/does_anyone_experience_increased_urination_with/

3.https://healthunlocked.com/thyroiduk/posts/135759435/magnesium-citrate-playing-havoc-with-my-bladder

4.https://itlhealth.com/videos/can-magnesium-make-you-pee-more

5.https://pubmed.ncbi.nlm.nih.gov/8196477/

6.https://nakednutrition.com/blogs/supplements/does-creatine-make-you-pee

7.https://pubmed.ncbi.nlm.nih.gov/16260971/

8.https://drsusieg.com/blog/whats-the-deal-with-creatine

9.https://www.webmd.com/vitamins/ai/ingredientmono-873/creatine

10.https://www.equilibriahealth.com.au/blog/magnesium-and-your-bladder/

11.https://pubmed.ncbi.nlm.nih.gov/2299712/

12.https://www.medicalnewstoday.com/articles/315372

13.https://www.healthline.com/nutrition/creatine-safety-and-side-effects

14.https://www.sciencedirect.com/science/article/pii/S0022480464801165

15.https://www.performancelab.com/blogs/nutrition/does-magnesium-cause-frequent-urination

16.https://www.healthspan.co.uk/advice/body/nocturia-how-to-stop-frequent-urination-at-night/

17.https://www.healthline.com/health/magnesium-glycinate

18.https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591

19.https://www.drugs.com/creatine.html

20.https://www.webmd.com/vitamins-and-supplements/creatine

21.https://health.clevelandclinic.org/taurine

22.https://pubmed.ncbi.nlm.nih.gov/38897367/

23.https://www.consumerlab.com/answers/supplements-for-nighttime-urination/nocturia/

24.https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/

25.https://healthmatters.io/understand-blood-test-results/taurine-urine

26.https://www.sciencedirect.com/science/article/pii/S1051227624001377

27.https://www.reddit.com/r/Supplements/comments/15pafi2/why_am_i_urinating_so_frequently_after_using/

28.https://pmc.ncbi.nlm.nih.gov/articles/PMC2994369/

29.https://www.vitacost.com/blog/how-to-stop-excessive-urination-at-night/