It’s easy to see why creatine is one of the most popular sports supplements on the market.
Creatine, a compound naturally synthesized in the body from amino acids, plays a key role in the production of adenosine triphosphate (ATP), which is the body’s main energy supplier. (ATP takes chemical energy generated from the breakdown of food molecules and releases it as fuel for cells.)
Creatine supplements can help athletes achieve more reps, outrun their opponents, and move faster. In fact, research shows that increasing your creatine levels can increase your performance during high-intensity or repetitive exercise by 5 to 15 percent. It’s no wonder, then, that many people turn to creatine supplements to take advantage of their fitness goals.
But like any dietary supplement, creatine has potential risks and side effects. If you’re thinking about adding creatine – or any supplement – to your diet, talk to your doctor or a sports dietitian and find out why it may or may not be right for you.
Here’s what you need to know about some of the potential pitfalls of creatine supplements, and how to take them safely and effectively.
What Research Shows About the Safety of Creatine Supplements
Creatine is generally considered safe when taken as a supplement, according to a journal review Sports Medicine Current Reports, published by the American College of Sports Medicine. The review notes that the safety of supplementing with creatine has been thoroughly investigated, and that research shows that when creatine is taken as prescribed for a short or long time (up to 30 grams). [g] per day for five years or less), has been found to be generally safe and without side effects in healthy people.
Case in point: One small study of 18 men found that seven days of creatine supplementation had no effect on various organs or markers of blood and urine health in a group of volunteers, says Michael Roberts, PhD, professor in School of Kinesiology at Auburn observed. University in Alabama.
What Are the Side Effects of Creatine Supplements?
Although creatine supplements are generally considered safe, experts warn that they may cause side effects in some people. Side effects may include muscle cramping, dehydration, diarrhea, nausea, and seizures, according to the American Academy of Orthopedic Surgeons (AAOS).
That said, there is little evidence to support the suggestion that creatine causes dehydration and muscle cramping, according to the Sports Medicine Current Reports review. In fact, the authors pointed to several studies that found the opposite: that creatine supplementation reduced the frequency of muscle cramping.
The side effect that there is evidence to support is weight gain. “It’s hard to generalize, but most people gain five pounds when they’re exercising [creatine] supplements,” says Dr Roberts.
On the other hand, that gain comes in the form of water weight, and “there’s actually an advantage because the water is in the muscle cells, so it helps hydrate your muscles,” explains Kelly Jones, RD, certified board. a specialist in sports dietetics based in Philadelphia. “So any weight gain you might see from creatine is just water and better hydration.”
In addition, muscle is denser than fat, which means that if you are using creatine supplements and building muscle, you may see an increase in overall body weight. That weight may come from extra muscle, not fat.
Who Should Not Take Creatine?
Although some small studies from decades ago linked creatine to kidney problems, recent research has found no such evidence. According to a review of common misconceptions about creatine, the notion that creatine causes kidney damage is a myth. The authors note that after more than 20 years of research, including multiple clinical trials, there is no evidence of negative effects from recommended doses of creatine supplements on kidney health.
But, since creatine supplements may increase blood levels of the compound creatine (also named), a waste product of muscle activity, AAOS recommends that anyone with kidney disease steer clear of creatine. AAOS also notes that there is not yet enough information to show whether creatine supplements are safe for pregnant or breastfeeding women. Additionally, people taking creatine supplements should be careful and check with their doctor before combining creatine supplements with over-the-counter medications, prescriptions, vitamins and energy drinks.
At the end of the day, it is important to discuss any supplement with a healthcare professional such as a dietician or doctor before taking it. And while the International Olympic Committee and the National Collegiate Athletic Association (NCAA) do not consider creatine a banned substance, professional or college athletes should make sure they choose a creatine supplement that is third-party certified by NSF International or Informed Sport. These agencies test nutritional supplements for safety and screen for substances banned by sports organizations, although the risks are not completely eliminated, according to a review article in the journal Sports Medicine.
How much creatine do you need?
Your body already makes creatine naturally—about 1 g per day, according to the Mayo Clinic. Additional amounts come from animal foods like seafood and red meat, but at levels well below what you can get from supplements.
Dietary supplements – including creatine – may not be necessary if you are eating a healthy, balanced diet that includes red meat and seafood. According to a position paper from the International Society of Sports Nutrition (ISSN), a typical diet containing 1 to 2 g of creatine per day will saturate muscle creatine stores by 60 to 80 percent.
If you’re trying to build muscle mass or strength, however, a daily creatine supplement to your diet may be a good move, says Roberts.
The standard daily dose is 3 to 5 g of creatine monohydrate. “That’s what most of the research has suggested,” says Jones. There are other forms of creatine available on the market, but creatine monohydrate is the most research-backed supplement form, she notes.
Depending on your diet, it may take a few weeks to fully saturate your creatine stores and notice a difference. “If someone follows a vegan diet, never eating meat or fish, it may take them a little longer than someone who regularly includes those in their diet,” explains Jones.
Bottom line: Creatine supplements are generally safe and carry few side effects. You may notice a little weight gain, but that usually comes from water retention or increased muscle rather than fat. Despite the relative safety of creatine, it is essential to check with a doctor or dietitian before taking any supplement – especially if you are pregnant or breastfeeding.
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