Supplements: Creatine
Creatine is an amino acid (remember, amino acids are the “building blocks” of protein) that is located mostly in your body's muscles as well as in the brain. Most people get creatine through their diet (primarily from seafood and red meat )— though at levels far below those found in synthetically made creatine supplements. The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day.
Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. Creatine has specific, focused benefits for athletes- people consume creatine as a supplement orally to increase energy, and thus improve athletic performance and increase muscle mass. As we know, more energy allows athletes to work harder for longer. However, overall the research suggests that while creatine may boost energy and increase muscle mass, the effect is usually small. Creatine makes the most sense for certain competitive athletes eager for a split-second advantage, but for your average gym-goer, a recreational cyclist, or someone who plays soccer on the weekends, supplementing with creatine is unnecessary. Additionally, men and vegetarians seem to see the most benefit from creatine supplementation.
Creatine supplementation is well-studied in scientific circles (perhaps more so than any other supplement, short of protein powder). If you're taking creatine supplements correctly, that science largely considers creatine safe and effective.
Potential benefits of creatine-research on creatine use for specific activities and conditions:
· Strength, muscle size and performance: Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.
· Injury prevention: Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves.
· Rare creatine-metabolizing syndromes: In children with the certain creatine deficiency syndromes, oral creatine supplements might improve some symptoms.
· Cognition and brain health: Creatine supplementation might improve performance during cognitive tasks, especially in older adults.
· Sarcopenia and bone health: Creatine supplementation might help counteract age-related declines in skeletal muscle and bone mineral density.
· Skin aging: Topical creams containing creatine and other ingredients applied to the face every day for six weeks might reduce skin sagging and the appearance of creatine.
When used orally at appropriate doses, creatine is likely safe to use. As with any dietary supplement, it's important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product's quality.
Potential risks and side effects:
· Weight gain, generally from water retention
· Muscle cramps
· Upset stomach / diarrhea
· Dizziness
· Creatine might worsen kidney dysfunction in people with kidney disorders (elevated levels of creatine in the blood are associated with kidney malfunction), creatine doesn't appear to affect kidney function in healthy people.
Creatine has widely different effects on every individual, so it may or may not “work” for you. Creatine should not be used by pregnant or nursing people, people with kidney disease, high blood pressure or liver disease. Creatine may provide a small boost in muscle mass, but no dietary supplements compare to proper training and sleep and nutrition habits .
The takeaway: Creatine is one of the most widely used and widely studied supplements and it has been proven safe to use as directed and for a prescribed duration of time. Creatine can help increase energy, potentially increasing athletic performance, but the benefit is minor. Like all supplements, do your research on the brand you’re interested in using as there is little to no regulation of dietary supplements.