It’s easy to see why creatine is one of the most popular sports supplements on the market.
Creatine is a compound naturally synthesized in the body from amino acids and plays an important role in the production of adenosine triphosphate (ATP), the body’s main source of energy. (ATP captures the chemical energy produced from the breakdown of food molecules and releases it as fuel for cells.)
Creatine supplements can help athletes complete more reps, outlast their opponents, and move faster. In fact, research shows that increasing creatine levels can improve performance by 5-15% during high-intensity or repetitive exercise. Therefore, it’s no surprise that many people turn to creatine supplements to achieve their fitness goals.
However, like any dietary supplement, creatine has potential risks and side effects. If you’re considering adding creatine or other supplements to your diet, talk to your doctor or sports nutritionist to learn why it may or may not be right for you.
Here’s what you need to know about the potential pitfalls of creatine supplements and how to take them safely and effectively.
What research shows about the safety of creatine supplements
According to magazine reviews, creatine is generally considered safe when taken as a supplement. Latest Sports Medicine Report, published by the American College of Sports Medicine. This review thoroughly investigates the safety of taking creatine as a supplement, and studies show that when creatine is taken as directed for short or long periods of time (up to 30 grams) It says that there is. [g] per day for up to 5 years) and has been found to be generally safe and free of side effects in healthy people.
Case in point: One small study of 18 men found that taking creatine supplements for 7 days had no effect on various organs or blood and urine health markers in the volunteer group. Dr. Michael Roberts, professor of kinesiology at Auburn University, points out. University of Alabama.
What are the side effects of creatine supplements?
Although creatine supplements are generally considered safe, experts warn that they can cause side effects in some people. Side effects can include muscle spasms, dehydration, diarrhea, nausea and seizures, according to the American Academy of Orthopedic Surgeons (AAOS).
That being said, there isn’t much evidence to support the suggestion that creatine causes dehydration or muscle cramps. Latest Sports Medicine Report review. In fact, the authors pointed to several studies that found the opposite, with creatine supplementation reducing the frequency of muscle cramps.
One side effect that confirms this is weight gain. “Although it’s difficult to generalize, most people experience a 5-pound weight gain while taking it. [creatine] Supplements,” says Dr. Roberts.
On the other hand, that increase comes in the form of water weight, and “water is actually beneficial because it’s inside the muscle cells, so it helps hydrate the muscles,” says Kelly, a board-certified dietitian.・Mr. Jones explains. Sports nutrition expert based in Philadelphia. “So the weight gain you gain with creatine is simply due to water and better hydration.”
Additionally, muscle is denser than fat, so if you’re using creatine supplements to build muscle, you may see an increase in overall weight. Weight gain may be due to muscle gain rather than fat.
Who should not take creatine?
Although some small studies decades ago linked creatine to kidney problems, more recent studies have found no such evidence. A review of common misconceptions about creatine found that the idea that creatine causes kidney damage is a myth. The authors point out that after more than 20 years of research, including multiple clinical trials, there was no evidence that creatine supplements at the recommended doses have an adverse effect on kidney health.
However, because creatine supplements can increase blood levels of the compound creatinine (of the same name), a waste product of muscle activity, the AAOS recommends that people with kidney disease not take creatine. I am. AAOS also notes that there is not yet enough information to indicate whether creatine supplements are safe for people who are pregnant or breastfeeding. Additionally, people taking creatine supplements should use caution and consult their doctor before combining creatine supplements with over-the-counter medications, prescription drugs, vitamins, or energy drinks.
After all, it’s important to consult a medical professional, such as a nutritionist or doctor, before taking any supplements. Additionally, although creatine is not considered a prohibited substance by the International Olympic Committee or the National Collegiate Athletic Association (NCAA), professional or collegiate athletes should not use creatine that has been third-party certified by NSF International or Informed Sports. You should definitely choose a creatine supplement. The magazine’s review article said these agencies test nutritional supplements for safety and test for substances banned by sports organizations, but risks are not completely eliminated. sports medicine.
How much creatine do I need?
According to the Mayo Clinic, your body already produces creatine naturally – about 1 g per day. Additional amounts can be obtained from animal foods such as seafood and red meat, but at much lower levels than you can get from supplements.
If you eat a healthy, balanced diet that includes lean meat and seafood, you may not need dietary supplements containing creatine. According to a position statement from the International Society of Sports Nutrition (ISSN), a typical diet containing 1 to 2 g of creatine per day saturates muscle creatine stores by 60 to 80 percent.
But if you’re looking to build muscle mass and strength, Roberts says adding creatine supplements to your daily diet may be a good idea.
A typical daily intake is 3 to 5 g of creatine monohydrate. “Most studies recommend that,” Jones says. Although other forms of creatine are available on the market, she points out that creatine monohydrate is a research-backed supplemental form.
Depending on your diet, it may take several weeks to fully saturate your creatine stores and notice a difference. “If you don’t eat any meat or fish and follow a vegan diet, it may take a little longer than someone who regularly incorporates meat and fish into their diet,” Jones explains. .
Bottom line: Creatine supplements are generally safe and have few side effects. You may notice a slight weight gain, but this is usually due to water retention or muscle gain rather than fat. Although creatine is relatively safe, it is essential to check with your doctor or dietitian before taking any supplements, especially if you are pregnant or breastfeeding.
