WHAT CREATINE

The idea is that creatine allows the body to produce more energy. With more energy, athletes can work harder and achieve more.

For some participants in some kinds of exercise, boosting the body’s creatine pool appears to enhance performance.

In 2003, a meta-analysis published in the Journal of Sports Science and Medicine concluded that creatine “may improve performance involving short periods of extremely powerful activity, especially during repeated bouts.”

The researchers added that not all studies had reported the same benefits.

In 2012, a review concluded Trusted Source that creatine:

•  boosts the effects of resistance training on strength and body mass
•  increases the quality and benefits of high-intensity intermittent speed training
•  improves endurance performance in aerobic exercise activities that last more than 150 seconds
•  may improve strength, power, fat-free mass, daily living performance and neurological function

It seems to benefit athletes participating in anaerobic exercise, but not in aerobic activity.

It appears to be useful in short-duration, high-intensity, intermittent exercises, but not necessarily in other types of exercise.

However, a study published in 2017 found that creatine supplementation did not boost fitness or performance in 17 young female athletes who used it for 4 weeks.

 Increased body mass

Increased creatine content in muscles has been associated with greater body mass.

However, according to the U.S. National Library of Medicine, creatine does not build muscle. The increase in body mass occurs because creatine causes the muscles to hold water.

One review, published in 2003, notes that Trusted Source “The gains in body weigh observed are likely due to water retention during supplementation.”

It is also possible that muscle mass builds as a result of working harder during exercise.

 Repairing damage after injury

Research suggests that Trusted Source creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury.

Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping. It may have a role in rehabilitation for brain and other injuries.

 Creatine and deficiency syndromes

 Creatine is a natural substance and essential for a range of body functions.

An average young male weighing 70 kilograms (kg) has a store, or pool, of creatine of around 120 to 140 g Trusted Source. The amount varies between individuals, and it depends partly on a person’s muscle mass and their muscle fiber type.

Creatine deficiency is linked to a wide range of conditions, including, but not limited to:

•  chronic obstructive pulmonary disease (COPD)
•  congestive heart failure (CHF)
•  depression
•  diabetes
•  multiple sclerosis (MS)
•  muscle atrophy
•  Parkinson’s disease
•  fibromyalgia
•  osteoarthritis

Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective treatment for most of them.

Supplements are also taken to increase creatine in the brain. This can help relieve seizures, symptoms of autism, and movement disorders.

Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children. However, it does not affect everyone in the same way.

While creatine occurs naturally in the body, creatine supplements are not a natural substance. Anyone considering using these or other supplements should do so only after researching the company that provides them.

 Creatine and muscular dystrophy

 Creatine may help improve the strength of people with muscular dystrophy.

A review of 14 studies, published in 2013, found that people with muscular dystrophy who took creatine experienced an increase in muscle strength of 8.5 percent compared with those who did not take the supplement.

 Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results.

 Parkinson’s disease

In mouse models of Parkinson’s disease, creatine was able to prevent the loss of cells that are typically affected by the condition.

An animal study involving a combined treatment of coenzyme Q(10) and creatine concluded                Trusted Source that this might help treat neurodegenerative diseases such as Parkinson’s disease and Huntington’s disease.

However, research published in J AMA, with over 1,700 human participants, noted Trusted Source that: “Treatment with creatine monohydrate for at least 5 years, compared with placebo did not improve clinical outcomes.”

 Similarly, a systematic review published in Cochrane found Trusted Source that there was no strong evidence for the use of creatine in Parkinson’s.

   Depression

In South Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant. They experienced improvements Trusted Source in their symptoms as early as 2 weeks, and the improvement continued up to weeks 4 and 8.

A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine.

The results suggested that: “Creatine treatment may be a promising therapeutic approach for females with depression and comorbid methamphetamine dependence.”

Further research is needed.

 Cognitive ability

In 2003, researchers published evidence that creatine can boost mental performance.

After taking a 5-g supplement each day for 6 weeks, 45 participants scored better Trusted Source on working memory and intelligence tests, specifically tasks taken under time pressure, than other people who took a placebo.

    In 2007, concluded Trusted Source that “creatine supplementation aids cognition in the elderly.” Participants took a 5-g supplement four times a day for a week and then carried out some number and spatial tests. Those who took the supplement did better than those who took only a placebo.

At recommended doses, creatine is considered “likely safe” to consume.

 Share on Pinterest Supplements may be safe for most people, in small amounts, but it is always better to get nutrients from natural sources.

In high doses, it is “possibly safe.” It is expected that it could affect the liver, kidneys, or heart, although these effects have not been proven.

Other possible effects include:

•  stomach pain
•  nausea
•  muscle cramping
•  diarrhea

People with kidney disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements.

The safety of creatine supplements has not been confirmed during pregnancy or breastfeeding, so women are advised to avoid it at this time.

Use of creatine can lead to Trusted Source weight gain. While this may be mostly due to water, it can have a negative impact on athletes aiming at particular weight categories. It may also affect performance in activities where the center of gravity is a factor.

In 2003, a review of 14 studies on creatine supplementation and exercise performance 

 “Appears to pose no serious health risks when taken at doses described in the literature and may enhance exercise performance in individuals that require maximal single effort and/or repetitive sprint bouts.”

In 2007, the ISSN described Trusted Source the use of creatine as, “safe, effective, and ethical.” They recommended it as a way for athletes to obtain extra creatine without increasing their intake of fat or protein.

Updating their statement in 2017, they conclude that creatine supplementation is acceptable within recommended doses, and for short-term use for competitive athletes who are eating a proper diet.

Overall, creatine, used appropriately, seems to be relatively safe.

However, one study, published in 2012, cautioned that Trusted Source the “safe and ethical” status of creatine supplements could change.

“The perception of safety cannot be guaranteed,” the authors add, “Especially when administered for long periods of time to different populations.”

The FDA has not yet approved it as safe and effective.

More research is needed into how high doses of creatine can affect other body functions.

The Mayo Clinic advises caution, noting that creatine could potentially:

•  lower blood glucose, which could affect individuals with diabetes or hypoglycemia
•  raise blood pressure, affecting those with hypertension

They also advise caution for people with:

•  deep vein thrombosis (DVT)
•  electrolyte disorders or imbalances
•  gastrointestinal disorders
•  irregular heartbeat
•  kidney stones or liver disease
•  migraines 
•  low blood pressure when standing up
•  bipolar disorder

 This is not an exhaustive list.

 Creatine is a bioactive substance. People should approach it with caution.

A number of energy drinks now combine creatine with caffeine. There is some concern that this could have serious adverse effects, after one athlete experienced a stroke.

Creatine affects water levels in the body. Taking creatine with diuretics may lead to dehydration.