Live Well Vitamins & Lifestyle Guide

Creatine

Creatine is a protein that plays a role in converting food into energy. We get some creatine from our diets, and our bodies make the rest naturally. Creatine is also a popular and controversial supplement used by some athletes in the belief it builds muscle and boosts strength.

Creatine Uses

Despite creatine’s wide use, the evidence that creatine supplements improve athletic performance and build strength is weak. Some studies have shown that creatine might help modestly with sports that require sudden bursts of activity. Examples are sprinting or weightlifting.

But evidence suggests that creatine is not effective in building muscles, increasing stamina, or boosting energy. In fact, since creatine causes water retention, creatine could slow down some athletes.

Researchers have also studied creatine as a treatment for many health conditions. These include heart failure, high cholesterol, Huntington’s disease, muscular dystrophy, and Lou Gehrig’s disease. However, the results have been conflicting or inconclusive.

Creatine Dose & Instructions for Use

Creatine is an unproven treatment. There is no established dose. The average adult in the U.S. gets 1 to 2 grams of creatine daily from a normal diet.

Many different dosages of creatine supplements have been used in studies. For athletic performance, some people start with 10 grams to 30 grams of creatine a day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine a day.

Creatine Food Sources

Natural food sources of creatine include meat, poultry, and fish.

Creatine Supplement Information

Creatine is sold as tablets, capsules, and powder. As with any supplement, keep creatine supplements in a cool, dry place, away from humidity and direct sunlight.

Creatine Warnings

• Side effects of creatine may include water retention, nausea, diarrhea, cramping, muscle pain, and high blood pressure. To prevent dehydration, experts often suggest drinking plenty of water when using creatine.
• Interactions. Large amounts of carbohydrates may increase the effects of creatine. Caffeine may decrease the effects.
• Risks. The long-term risks of creatine are unknown. People with kidney or liver disease should not take creatine. Creatine may affect blood sugar levels, so the supplement may not be safe for people with diabetes.

Given the lack of evidence about its safety, creatine is not recommended for children or for women who are pregnant or breastfeeding.