Creatine, a nitrogenous organic compound acid, is used to provide energy for cells in the body, especially muscle cells.
It is found in red meat, fish, and can be taken as a supplement.
Athletes use supplements to enhance their performance. Older adults use supplements to build muscle mass and treat any problems caused by a body that cannot metabolize creatine completely.
There is some evidence that it may prevent skin aging, treat muscle disease, assist people with multiple sclerosis (MS), to exercise, improve cognitive ability, and other uses. These uses require further evidence.
This article will discuss the uses of creatine and its safety and effectiveness.
Quick facts about creatine
These are the key points to remember about creatine. The main article contains more information and supporting data.
* High-intensity training is aided by creatine.
* It can lead to an increase in body mass.
* Creatine is being investigated for its use in the treatment of a variety of diseases, including depression and Parkinson’s disease.
* Creatine helps build muscle so it could be beneficial for people with muscular dystrophy.
* Some evidence suggests that creatine may improve memory.
Creatine is safe when taken in moderate amounts, but it has not been shown to be long-term safe.
Share this Pin: Creatinine is a common ingredient in muscle-building supplements and sports drinks. It is composed of three amino acids, L-arginine (glycine), and L-methionine. It accounts for about 1% of total human blood volume.
Creatine is found in approximately 95 percent of the body’s skeletal muscle and in 5 percent in the brain.
The liver, kidneys and pancreas convert between 1.5 and 2 percent of the body’s creatine stores each day.
It is carried through the blood and used in parts of the body with high energy needs, such as the brain.
Supplements can contain different forms of creatine, such as creatine monohydrate or creatine nitrate.
The United States Food and Drug Administration (FDA) has not yet approved creatine supplements for use. Unrestricted supplements can pose dangers.
Creatine needs vary from 1 to 3 grams (g) per day. About half of this is obtained from diet and the remainder is made by the body. Red meat and fish are the main food sources. One pound of salmon or raw beef contains 1 to 2 grams (g), of creatine.
Creatine is a natural energy source that can be used to supply energy to the areas of the body that are most in need. Supplements are used by athletes to increase energy production, enhance athletic performance, and allow them to train harder.
According to the International Society of Sports Nutrition, larger athletes who exercise intensely may need to consume between 5-10 g of creatine per day to keep their stores full.
To avoid any health problems, people who are unable to synthesize creatine due to a medical condition might need to consume 10-30 g of creatine per day.
Creatine is a popular supplement in the United States, particularly among those who play ice hockey, baseball, lacrosse and wrestling.
It is also a common ingredient in sports nutrition supplements, such as sports drinks.
There are many claims that can be made about a variety of uses. Some of these are supported by research evidence.
Performance improvement
Creatine supplements are a common supplement used by athletes, as they have been shown to be effective in high-intensity training.
Creatine is believed to increase energy production. Athletes can work harder and accomplish more if they have more energy.
Some exercise participants report that increasing the body’s creatine levels can improve their performance.
A meta-analysis published by the Journal of Sports Science and Medicine in 2003 concluded that creatine may improve performance during short periods of intense activity, particularly when repeated bouts are involved.
Researchers also noted that not all studies have reported the same benefits.
A 2012 review found that creatine was:
* Increases strength and mass gains from resistance training
* Increases the quality and benefits from high-intensity intermittent speeds training
* Increases endurance in aerobic exercise activities lasting more than 150 seconds
* May increase strength, power and fat-free mass. It may also improve daily living performance and neurologic function.
It appears to be beneficial for athletes who engage in anaerobic exercise but not for those engaged in aerobic exercise.
It seems to be effective in intermittent, short-duration, high intensity exercises. However, it is not necessary for other types of exercise.
A 2017 study found that creatine supplementation didn’t improve fitness or performance among 17 female athletes who had used it for four weeks.
Increased body weight
A higher creatine level in muscles is associated with more body mass.
According to the U.S. National Library of Medicine creatine doesn’t build muscle. Creatine causes muscles to retain water, which results in an increase in body mass.
A 2003 review found that water retention during supplementation is likely to explain the weight gain.
You can also build muscle mass by exercising harder.
Repairing damage after injury
Creatine supplements are being studied in order to prevent muscle damage and speed up recovery after athletes have suffered injuries.
After a hard workout, creatine may have an antioxidant effect and may reduce cramping. It could play a role in rehabilitation of brain and other injuries.
Creatine deficiency and creatine syndromes
Creatine, a natural substance, is essential for many body functions.
A 70-kg (average) young man has around 120 to 140 grams of creatine in his store. This is partly due to the person’s muscle mass, as well as their muscle fiber type.
A wide variety of conditions can lead to creatine deficiency, including but not limited:
* Chronic obstructive lung disease (COPD).
* congestive heart failure (CHF)
* depression
* Diabetes
* Multiple sclerosis (MS).
* Muscle atrophy
* Parkinson’s Disease
* fibromyalgia
* osteoarthritis
These conditions may be relieved by oral creatine supplements, but not enough evidence is available to support it as a treatment.
To increase brain creatine, supplements can also be taken. This may help with seizures, autism symptoms, and other movement disorders.
Some children have shown improved attention, language, and academic performance by taking creatine supplements for as long as 8 years. It does not affect all children in the same manner.
Creatine supplements, while natural creatine is found in the body naturally, are not natural substances. These or any other supplements should only be used by those who have researched the company providing them.
Creatine and muscular dystrophy
Creatine could help people with muscular dystrophy to be stronger.
In 2013, a review of 14 studies found that creatine supplemented with muscle-building supplements led to an 8.5 percent increase in muscle strength for people with muscular dystrophy.
> “Short-term and long-term creatine treatment improves muscle power in people with muscular dystrophies. It is well-tolerated.”
Dr. Rudolf Kley of Ruhr University Bochum in Germany
Creatine daily for 8-16 weeks can improve muscle strength and decrease fatigue in patients with muscular dystrophy. However, not all studies show the same results.
Parkinson’s disease
Creatine was shown to be effective in preventing the loss of cells from Parkinson’s disease in mouse models.
A study in animals that involved a combination of creatine and coenzymeQ(10) showed that it might be able to treat neurodegenerative conditions such as Huntington’s and Parkinson’s.
Research published in JAMA with more than 1,700 participants found that treatment with creatine monohydrate for at most 5 years did not improve clinical outcomes.
A systematic review published by Cochrane also found no evidence supporting the use of creatine for Parkinson’s.
Depression
South Korean women suffering from depression took a 5-gram creatine supplement as an addition to their daily antidepressant. 52 of them did so. The women saw improvements in their symptoms within two weeks. This improvement continued for four weeks.
One small study showed that creatine helped treat depression in 14 women with depression and methamphetamine addiction.
Results indicated that Creatinine treatment could be a promising therapeutic option for females suffering from depression and methamphetamine dependence.
Additional research is necessary.
Cognitive ability
Researchers published evidence in 2003 that creatine could improve mental performance.
45 participants who received a 5-g daily supplement for six weeks scored higher on intelligence and working memory tests than those who took a placebo.
In 2007, a study concluded that creatine supplementation improves cognition in seniors. Participants were given a 5-g daily supplement and were then asked to perform a number of spatial and cognitive tests. Supplements performed better than placebos.
Creatine is safe to consume in the recommended dosages.
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There are also other possible effects:
* stomach pain
* nausea
* Muscle cramping
* diarrhea
Creatinine should not be used by people with kidney disease.
Creatine supplements are not safe for use during pregnancy and breastfeeding. Women should avoid them.
Weight gain can be caused by creatine. This may mostly be due to water but it can also have a negative effect on athletes who are trying to reach particular weight groups. It can also impact performance in activities where gravity is a factor.
A review of 14 studies about creatine supplementation, exercise performance and other topics was published in Cochrane 2003.
“Appears not to pose any serious health risks when taken in the doses stated in the literature. It may increase exercise performance for individuals who require maximum single effort or repetitive sprint bouts.”
The ISSN recommended creatine use in 2007 as safe, effective and ethical.
They updated their statement in 2017 and concluded that creatine supplementation was acceptable in the recommended doses. This is for competitive athletes who eat a proper diet.
Creatine, when used correctly, appears to be safe overall.
One 2012 study however cautioned against the possibility that creatine supplements’ “safety and ethics” status could be affected.
The authors state that “the perception of safety cannot always be guaranteed,” especially when it is administered over long periods to diverse populations.
It has not been approved by the FDA as safe or effective.
It is important to investigate how creatine high doses can impact other body functions.
The Mayo Clinic cautions against creatine.
They also recommend caution to people with:
This is by no means an exhaustive list.
Creatine can be considered a bioactive substance. It is best to be cautious.
Many energy drinks combine creatine, caffeine, and ephedra. After one stroke, there are concerns that this combination could cause serious side effects.
Creatine can affect the body’s water levels. Creatine taken with diuretics can cause dehydration.
It is not recommended to combine creatine with any medication that affects your kidneys. It is possible to increase your risk of kidney damage by taking it with probenecid (a treatment for gout).
Creatine is a big business. Americans spend $2.7 billion annually on supplements for sports, with the majority of these supplements containing creatine.
Creatine is allowed by the International Olympic Committee (IOC), and the National Collegiate Athletic Association, (NCAA). It is also widely used by professional athletes. The NCAA used to allow member colleges and schools to offer creatine to students using school funds in the past. However, this is not permitted anymore.
Creatine is not effective in all sports. It has also not been proven to benefit those with naturally high creatine levels or high-performing athletes.
It may be beneficial in some cases, but athletes should investigate whether it is worth it. Creatine supplements should not be taken long-term.
It is best to use a moderate amount of any supplement and to talk to a doctor before you start using it. When possible, it is best to get nutrients from natural sources.
The majority of health experts recommend eating a healthy, balanced diet, and getting nutrients from dietary sources before taking supplements.
