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 an important role in making adenosine triphosphate (ATP), the body’s main energy provider. (ATP captures the chemical energy produced from the breakdown of food molecules and releases it as fuel for cells.)
Creatine supplements can help athletes perform more repetitions, outlast and move faster than their competitors. In fact, research shows that increasing your creatine levels can improve your performance during high-intensity or repetitive exercise by 5 to 15 percent. It’s no surprise that many people are turning to creatine supplements to get an edge on their fitness goals.
But like any dietary supplement, creatine has potential risks and side effects. If you’re considering adding creatine or any supplement to your diet, talk to your doctor or sports dietitian and find out why it may or may not be right for you.
Here’s what you need to know about some potential dangers of creatine supplements and how to take them safely and effectively.
What Do Research Show About the Safety of Creatine Supplements?
Creatine is generally considered safe when taken as a supplement, according to a review in the journal Current Sports Medicine ReportsIt is published by the American College of Sports Medicine. The review notes that the safety of creatine supplementation has been extensively studied, and studies show that creatine is when taken as directed for a short or long period of time (up to 30 grams). [g] once daily for five years or less) has been found to be generally safe and free of side effects in healthy people.
Case in point: In a small study of 18 men, Michael Roberts, PhD, a professor at the Auburn School of Kinesiology, found that seven days of creatine supplementation had no effect on different organs or blood and urine health markers in a group of volunteers. University in 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 may include muscle cramping, dehydration, diarrhea, nausea and seizures, according to the American Academy of Orthopedic Surgeons (AAOS).
However, there isn’t much evidence to support the claim that creatine causes dehydration and muscle cramps. Current Sports Medicine Reports review. In fact, the authors noted several studies that found the opposite: that creatine supplementation reduced the frequency of muscle cramps.
The only side effect that has evidence to support this is weight gain. “It’s hard to generalize, but most people see a five-pound gain when consuming [creatine] Supplements,” says Dr. Roberts.
That gain, on the other hand, comes in the form of water weight, and “There’s actually a benefit here because water is in the muscle cells, so it helps your muscles stay hydrated,” explains Kelly Jones, a board-certified RD. Philadelphia-based sports dietetic specialist. “So any weight gain you might see from creatine is just water and better hydration.”
Additionally, muscle is denser than fat; This means that if you are supplementing with creatine and building muscle, you may see an increase in body weight overall. This weight gain may be due to added muscle, not fat.
Who Should Not Take Creatine?
While some small studies decades ago showed that creatine was linked to kidney problems, recent research has found no such evidence. The idea that creatine causes kidney damage is a myth, according to an examination of common misconceptions about creatine. The authors note that after more than 20 years of research, including multiple clinical trials, there is no evidence that recommended creatine supplement dosages have adverse effects on kidney health.
But because creatine supplements can increase blood levels of the (similarly named) compound creatine, a waste product of muscle activity, the AAOS recommends that anyone with kidney disease avoid creatine. AAOS also notes that there is not yet enough information to indicate whether creatine supplements are safe for pregnant or breastfeeding people. Additionally, people taking creatine supplements should use caution and consult their doctor before combining creatine supplements with over-the-counter medications, prescriptions, vitamins, and energy drinks.
At the end of the day, it’s important to check with a healthcare professional, such as a dietitian or doctor, before taking any supplements. Although creatine is not considered a banned substance by the International Olympic Committee and the National Collegiate Athletic Association (NCAA), professional or college athletes should still be sure to choose a creatine supplement that is third-party approved by NSF International or Informed Sport. These organizations test dietary supplements for safety and screen for substances banned by sports organizations, but 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 naturally produces about 1 gram of creatine per day, according to the Mayo Clinic. Additional amounts come from animal foods such as seafood and red meat; however, this amount is far below what you can get from supplements.
If you have a healthy, balanced diet that includes red meat and seafood, you may not need nutritional supplements, including creatine. According to a position paper from the International Society of Sports Nutrition (ISSN), a normal diet containing 1 to 2 g of creatine per day will saturate muscle creatine stores by 60 to 80 percent.
If you’re looking to build muscle mass or strength, supplementing your diet with daily creatine might be a good move, Roberts says.
The standard daily dose is 3 to 5 g of creatine monohydrate. “That’s what most research suggests,” Jones says. There are other forms of creatine on the market, but creatine monohydrate is the complementary form that is supported by research.
Depending on your diet, it may take several weeks for your creatine stores to be fully replenished and a difference to be noticed. “If someone is on a vegan diet and never eats meat or fish, it may take a little longer than someone who incorporates these into their diet regularly,” explains Jones.
In summary: Creatine supplements are generally safe and carry few side effects. You may notice a slight weight gain, but this is usually due to water retention or muscle gain rather than fat. Despite the relative safety of creatine, it is important to consult a doctor or dietitian before taking any supplements, especially if you are pregnant or breastfeeding.
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