Creatine is the most extensively studied supplement on the market. It is naturally occurring and produced by the body. The facts on creatine shine a very positive light with health benefits still being discovered. Risks go out the window when a product is naturally occurring in the body. The interesting part is problems occur when creatine levels are consistently low!

What is creatine?

Creatine is naturally produced by the body via three amino acids (arginine, methionine, and glycine). It is also found in meats and fish, along with the various supplement forms. Creatine has been extensively studied since the early 1800s. A product studied for over 200 years and with a continued increase in sales (over 700% since 1995) should not create concern. Had we been in the early stages of creatine studies, the concern would have been warranted.

The body contains over 95% of creatine in skeletal muscle. The other 5% is found in the brain, heart, and testes. Simply stated, the body needs creatine to properly function. Creatine should be supplemented properly via diet and supplementation. Especially since it is low creatine levels that cause severe defects. The supplement has been extensively studied in treating or aiding in treatment for various diseases and ailments.

Creatine treatment study breakdown:

• Improves muscular weakness due to ALS also known as Lou Gehrig’s disease.
• Heart health improvements were seen in patients with heart failure risk
• Lowered homocysteine levels which higher homocysteine leads to heart failure.
• Improvements in mood, especially for sleep deprived patients
• Increased cognitive function, especially in the elderly

Studies continue to be performed to further understand the benefits of creatine.

These studies include:

• creatine increasing bone density
• speeding up heart surgery recovery time after coronary surgery
• improving GAMT deficiency
• improvements for those with ischemic heart disease
• strengthening muscles for those with muscular dystrophy
• prevention of irregular heart rhythms

Creatine and risks

Creatine can have its risks as with any supplement. The side effects of vitamin C are alarming, yet there is little light that shines on those risks. As with any supplement, dosing is key. Studies have used a wide range of dosing to ranging from 2 to 25 grams per day. The doses are based on levels of pure creatine without additives.

The doses are based on creatine turnover rates. Creatine turnover refers to creatine being converted into the by-product creatinine. Creatinine is fine at lower levels, but too much can cause excess stress on the kidneys. (Note: Creatinine conversion rates are higher in less pure forms of creatine. Thus, choosing a high quality creatine is vital to limiting this conversion.)

The fears of creatine stem from a misunderstanding of the side effects. The side effects of creatine can be eliminated when dosed properly. Below we will look at the common reported side effects of creatine.

Water retention

The top concern for creatine is water retention. It makes sense because creatine pulls in water. However, this is where the clarity fades. Creatine does work by pulling in water, but it pulls water into the cell (intracellular). These cells are generally muscle cells. This increases the level of Total Body Water (thus increasing overall bodyweight, but to varying degrees). Water can also be retained at the subcutaneous level which may produce a softer appearance. This is due to poorer grades of creatine and is due to poor processing practices. These lower grade creatines tend to have higher sodium levels which can cause water retention. These reports seem to be less now that creatine monohydrate in the form of creapure (a 100% pure and tested form of creatine monohydrate) has been patented.

Dehydration

Any athlete understands that fluids are essential. When exercising your body is burning through calories and expelling electrolytes. Replenishing your body with fluids before, during, and after exercise is key. Cells pulling in additional water (from creatine supplementation) means additional fluids are required. Studies have not shown nor supported that dehydration is a direct result of creatine usage (Note: These studies do involve highly trained athletes in various climate conditions). With additional water being drawn into cells, most recommend an additional 64 ounces per day to be safe. This is to ensure proper hydration, especially for athletes working in high temperature conditions. Athletes should already be aware that even early signs of dehydration lead to decreased performance by up to 30%.

Kidney stress

The concern for kidney stress has been a losing argument. The reports of kidney stress and creatine supplementation are reported by those with pre-existing conditions. A pain in the kidneys should be reported to your doctor regardless of creatine usage. There have been no studies indicating that creatine supplementation directly resulted in kidney stress or failure. Therefore, creatine is not recommended if you have kidney disease or kidney related issues.

Stomach discomfort

The problem of stomach pain or discomfort is related to the earlier blends of creatine. The problems were attributed to high dosing schemes and poor quality. Creatine needs to be processed properly to allow proper consistency. It is theorized that higher doses tend to sit in the intestines for longer periods causing stomach discomfort. Though studies do not support this theory, and high dosing schemes have been employed in those studies. Anyone with a history of stomach issues should have the issue properly diagnosed prior to creatine usage.

Muscle strain

Muscle strains are related to dehydration. When dehydration occurs the muscles tend to cramp. Once cramping begins, the athletes likelihood of muscle strain increases greatly. Dehydration as stated above is attributed to poor hydration practices. The correlation between dehydration and creatine is unfounded. Stay properly hydrated and consume extra water when using creatine. It is also vital to properly warm-up and cool down around workouts.

Creatine and teenagers

Creatine is naturally produced by the body. It is found in small amounts in meats and fish. These lower doses of creatine would depend on the teen and how much meat and fish they eat daily. Therefore, creatine supplementation would seem safe for teens, but long term studies have not been conducted. This would make offering a safety statement or recommendation not entirely warranted. Without long term studies, advocating a supplement for those under 18 would not be wise. If under 18, be sure to discuss all supplementation with your parents, legal guardian, or physician. Those that may benefit would be vegetarians who get limited creatine production due to limited natural sources of creatine. Again, if used, these must be monitored by a parent, legal guardian, or physician.

Creatine and the elderly

Aging seems to be more dependent on creatine. The body’s natural hormone production begins to slow. Insulin resistance and muscle wasting tend to increase. By using creatine, the increases in strength would help limit muscle wasting. Exercising alone would help to decrease insulin resistance. There is also some evidence suggesting creatine can help reduce insulin resistance. Recent studies also show that creatine may help patients decrease coronary heart disease. It may also help improve cognitive function which also declines with age.

Creatine is worth the risk when supplemented properly. Adverse effects can occur when products are overdosed. This is why it is important to follow label directions and those proven by scientific studies. With creatine, more is definitely not better, so it is extremely important to supplement wisely. This will allow supplements like creatine to remain on store shelves and not behind pharmacy counters. A standard dosing protocol has been established for effective creatine usage.  Looking for a quality creatine?  Check it out here.