What is creatine?
Creatine is made up of three amino acids: L-arginine, glycine, and L-methionine. It is about 1 percent of the total volume of human blood.
Almost all of the creatine in the human body is stored in skeletal muscle, with a small percentage in the brain.
Between 1.5 and 2% of the store of creatine in the body is used each day by the liver, kidneys and pancreas.
It travels through the bloodstream to areas that need lots of energy, like muscles and the brain.
There are different types of creatine used in supplements, including creatine monohydrate and creatine nitrate.
The FDA has not approved creatine as a supplement due to the dangers associated with its use.
Fast facts on creatine
The main points about creatine are that it is produced naturally in the body, it is involved in energy production, and it is found in meat and fish.
- Athletes use creatine to assist in high-intensity training.
- It can cause body mass increase.
- Creatine is being studied for use in a number of diseases including Parkinson’s disease and depression.
- Because creatine helps build muscle, it may be useful for individuals with muscular dystrophy.
- There is some evidence that creatine can boost memory.
- Creatine appears to be safe in moderate doses, but long-term safety has not been proven.
Purported side effects of creatine
Depending on who you ask, the suggested side effects of creatine may include:
- kidney damage
- liver damage
- kidney stones
- weight gain
- bloating
- dehydration
- muscle cramps
- digestive concerns
- compartment syndrome
- rhabdomyolysis
Is creatine a steroid?
Creatine is not an anabolic steroid, it is suitable for women and teenagers, and it should not only be used by professional athletes or bodybuilders.
Although creatine has gotten a lot of negative press, the International Society of Sports Nutrition thinks it is one of the most helpful sports supplements available.
A study examining 69 health markers found no adverse effects after participants took creatine supplements for 21 months.
Creatine has often been used to treat diseases such as neuromuscular disorders, concussions, diabetes, and muscle loss.
Is creatine safe to take every day?
It is safe to consume creatine supplements daily, as research has shown that it is safe to do so even over several years.
No studies have found evidence of significantly harmful side effects in people who consume up to 30 grams of creatine per day for up to 5 years.
Long-term creatine supplementation appears to be safe and has potential health benefits, according to research.
Source and needs
A person needs 1-3 grams of creatine a day. This comes from both the diet and the body. Food sources of creatine include red meat and fish. 1 pound of raw beef or salmon provides 1-2 grams of creatine.
Creatine is a supplement taken by athletes to increase energy production and athletic performance. It allows the athlete to train harder by supplying energy to the parts of the body where it is needed.
Larger athletes who train intensely may need to consume between 5 and 10 grams of creatine per day to maintain their production, according to the International Society of Sports Nutrition.
If you are unable to produce creatine due to a health condition, you may need to consume 10-30 grams daily to prevent any health issues.
Uses
Creatine is a popular supplement amongst men in the U.S. who participate in activities such as ice hockey, football, baseball, lacrosse, and wrestling.
This is also the most common supplement found in sports nutrition supplements, including sports drinks.
Some people claim that this plant can be used for a number of things, and there is research to support some of those claims.
Improving athletic performance
Many athletes use creatine supplements because they believe they are helpful for high-intensity training, based on some research evidence.
The idea is that creatine allows the body to produce more energy, which in turn allows athletes to work harder and achieve more.
Some people see an increase in their performance when they take creatine as part of their exercise routine.
A 2003 meta-analysis published in the Journal of Sports Science and Medicine found that creatine may improve performance during short, powerful activities that are repeated, such as sprinting.
Although some benefits were reported by researchers, not all studies showed the same outcomes.
In 2012, a review the National Library of Medicine concluded that creatine:
- boosts the effects of resistance training on strength and body mass
- increases the quality and benefits of high-intensity intermittent speed training
- improves endurance performance in aerobic exercise activities that last more than 150 seconds
- may improve strength, power, fat-free mass, daily living performance and neurological function
Aerobic exercise doesn't seem to have the same benefits as anaerobic exercise for athletes.
It seems to help with short, intense exercises that are done in intervals, but not necessarily with other types of exercise.
A study which was published in 2017 found that there was no boost to fitness or performance in 17 young female athletes who used creatine supplementation for 4 weeks.
Increased body mass
Creatine has been linked to increased muscle mass in studies.
The U.S. National Library of Medicine does not consider creatine to be a muscle builder. The weight gain associated with creatine is due to the muscles retaining water.
The 2003 review states that the weight gain is most likely caused by water retention during supplementing.
Working harder during exercise may also lead to increased muscle mass.
Repairing damage after injury
According to research, taking creatine supplements may help reduce muscle damage and improve recovery after sustaining an injury.
Creatine may have positive effects on the body after intense physical activity, including reducing cramping and acting as an antioxidant. It may also aid in the rehabilitation of brain and other injuries.
Creatine and deficiency syndromes
Creatine is a natural substance that is essential for a range of body functions.
An average young male has a store of creatine that varies between individuals and depending on a person's muscle mass and their muscle fiber type.
Creatine deficiency is linked to a wide range of conditions, including, but not limited to:
- chronic obstructive pulmonary disease (COPD)
- congestive heart failure (CHF)
- depression
- diabetes
- multiple sclerosis (MS)
- muscle atrophy
- Parkinson’s disease
- fibromyalgia
- osteoarthritis
There is some evidence that taking oral creatine supplements may help to relieve certain medical conditions, but more research is needed to confirm whether this is an effective treatment for most of these conditions.
People take supplements to increase the level of creatine in their brain in order to help with conditions such as seizures, autism, and movement disorders.
Some children may experience improved attention, language and academic performance after taking creatine supplements for up to 8 years. However, not all children will have the same reaction.
Creatine is a substance that is found in the body, but it can also be taken as a supplement. If you are considering taking creatine or any other supplement, it is important to do some research about the company that makes the product.
Creatine and muscular dystrophy
Muscular dystrophy is a disorder that weakens the muscles. Creatine may help improve the strength of people with muscular dystrophy by providing the muscles with extra energy.
A 2013 study that reviewed 14 other studies found that people with muscular dystrophy who took creatine experienced an 8.5% increase in muscle strength compared to those who did not take the supplement.
Research suggests that taking creatine daily for 8-16 weeks may help improve muscle strength and reduce fatigue for people with muscular dystrophy. However, not all studies have found the same results.
Parkinson’s disease
In mice models of Parkinson's disease, creatine was found to prevent the loss of cells that are typically affected by the condition.
An animal study that combined treatment of coenzyme Q10 and creatine concluded that this might help treat neurodegenerative diseases such as Parkinson's disease and Huntington's disease.
Even though a study with 1,700 people showed that taking creatine monohydrate for at least 5 years doesn't improve clinical outcomes, some people still take it.
A review of similar studies found that there was no strong evidence to support the use of creatine in treating Parkinson's Disease.
Depression
In a study, 52 women with depression took a 5 gram creatine supplement in addition to their daily antidepressant. The women saw improvements in their symptoms as early as 2 weeks into the study, and these improvements continued up to week 8.
Fourteen females suffering from both depression and methamphetamine addiction were helped by creatine, according to a small-scale study.
The results showed that when females with depression and methamphetamine dependence were treated with creatine, their symptoms improved.
Further research is needed.
Cognitive ability
In 2003, researchers published evidence that creatine can help improve mental performance.
After taking a 5-g supplement of a specific drug every day for 6 weeks, 45 participants scored better on working memory and intelligence tests, specifically tests taken while under time pressure, than other people who took a placebo.
A 2007 study found that taking a 5-gram supplement of creatine four times a day improve cognition in the elderly. The study had participants take some number and spatial tests, and those who took the supplement scored better than those who took only a placebo.
Safety
So long as you stick to the recommended doses, creatine is safe to consume.
May have negative effects on liver, kidneys, or heart if taken in high doses, although there is no concrete proof of this.
Other possible effects include:
- stomach pain
- nausea
- muscle cramping
- diarrhea
If you have kidney disease, it is not recommended that you use creatine. If you have diabetes or take blood sugar supplements, you should be cautious.
Pregnant or breastfeeding women are advised to avoid creatine supplements as their safety has not been confirmed.
Creatine use can lead to weight gain, which may negatively impact athletes who are trying to make a particular weight class, as well as performance in activities where center of gravity is a factor.
In 2003, a review of 14 studies on creatine supplementation and exercise performance, published in Cochrane concluded that it:
This supplement does not seem to have any harmful effects when used at the doses that are mentioned in other literature, and it might even improve how well someone does in activities that involve short bursts of speed or multiple short sprints.
The International Standard Serial Number (ISSN) said that creatine is safe, effective, and ethical in 2007. They advised athletes to use creatine as a way to get more creatine without having to eat more fat or protein.
In 2017, they updated their statement to conclude that creatine supplementation is acceptable within recommended doses for short-term use for competitive athletes who are eating a proper diet.
Overall, creatine, used appropriately, seems to be relatively safe.
However, one study, published in 2012, cautioned that the “safe and ethical” status of creatine supplements could change.
The authors say that it is not possible to guarantee that the drug is safe, especially when it is given to different people for a long time.
The FDA has not yet approved it for human use.
Effects at high doses
More research is needed in order to understand how high doses of creatine can affect other functions of the body.
The Mayo Clinic advises caution, noting that creatine could potentially:
- lower blood glucose, which could affect individuals with diabetes or hypoglycemia
- raise blood pressure, affecting those with hypertension
They also advise caution for people with:
- deep vein thrombosis (DVT)
- electrolyte disorders or imbalances
- gastrointestinal disorders
- irregular heartbeat
- kidney stones or liver disease
- migraines
- low blood pressure when standing up
- bipolar disorder
This is not an exhaustive list.
Creatine is a biologically active substance and people should be cautious when taking it.
Interactions
There is some concern that energy drinks that combine creatine with caffeine and ephedra could have serious adverse effects, after one athlete who consumed them experienced a stroke.
Creatine has an effect on water levels in the body. If creatine is taken with diuretics, it could lead to dehydration.
Combining creatine with any drug that negatively impacts kidney function is not advised, as this could lead to further kidney damage. Additionally, taking creatine with probenecid, a medication used to treat gout, may also increase the likelihood of kidney damage.
Does it cause dehydration or cramps?
This may cause your muscles to feel fuller and prevent your cells from becoming dehydrated. -Creatine increases the water content in your body's muscle cells. -This can cause your muscles to feel fuller and prevent your cells from becoming dehydrated.
The theory that creatine causes dehydration is based on the idea that it causes a shift in cellular water content. However, this shift is minor, and there is no evidence to support the claim that creatine causes dehydration.
The study found that athletes who took creatine had fewer cases of dehydration, muscle cramps, or muscle injuries than those who didn't take it. They also missed fewer sessions due to illness or injury.
The cyclists were given either 0.3 grams per kilogram of body weight or a placebo within an hour before starting the exercise. A study looked at the effects of creatine on people's bodies during exercise in hot weather. The study found that creatine did not have any adverse effects on people when compared with a placebo.
In addition to the two main groups, the researchers also looked at a control group that didn’t consume any water or sports drinks during the experiment. The researchers found that there was no difference in the number of cramps the participants experienced whether they were drinking water, sports drinks, or nothing at all.
Some of the most convincing research on creatine has been done in people who are receiving hemodialysis, a treatment for kidney failure that often leads to muscle cramps. In a study of this group, those who took creatine experienced a 60% reduction in cramping.
There is currently no evidence to suggest that creatine causes dehydration or cramping. If anything, it may actually protect against these conditions.
Does creatine cause weight gain?
Research has shown that creatine supplements can cause a quick increase in body weight.
In a study, participants who took 20 grams of creatine per day for one week gained 2-6 pounds.
Over time, studies have shown that people who take creatine may gain more weight than those who don't. This weight gain is due to muscle growth, not increased body fat.
Other potential benefits of increased muscle mass include:
Should I use creatine supplements?
Creatine is a very popular supplement among athletes and people who are looking to improve their physical performance. It is estimated that people in the United States spend around $2.7 billion on sports supplements each year, a large majority of which contain creatine.
The NCAA and the IOC permit the use of creatine, which is widely used by professional athletes. In the past, the NCAA allowed member schools to provide creatine to students with school funds, but this is no longer permitted.
Creatine does not work for every type of sport, and it does not help people who already have high levels of creatine in their bodies or those who are already great athletes.
Supplements containing creatine should not be used for extended periods of time, as they may be helpful in treating certain medical conditions, but each athlete needs to decide if the benefits are worth it.
You should take moderate amounts of supplements and talk to your doctor before taking them. If possible, you should get nutrients from natural sources.
Before you take supplements, it is better to get nutrients from diet sources.
