Creatine is a nitrogenous organic acid that occurs naturally and plays a role in providing energy to all cells in the body — but primarily 95% is stored in muscle. It does this by increasing production of adenosine triphosphate, a molecule that helps transfer energy between cells.
About creatine
Creatine, which is made up of amino acids, is produced in the kidneys, liver, and pancreas and stored in muscle. It's found naturally in animal meat, including fish. Since the organic acid is stored in muscle, creatine supplements are popular with those seeking to build muscle mass. Creatine first became popular in the 1990s because it is known as a natural way to develop lean body mass.
Recommended dose
Typically, the recommended dose for an anaerobic athletes over the age of 18 starting creatine for the first time is 5g, four times a day, for two to five days, followed by 2g to 5g daily. But the effects of it are absorbed in the body best when it's taken with, carbohydrates, such as fruit, fruit juice, and starches.[2,4]
Sources
Half of the creatine needed by the body should come from food and/or supplements. The food that is richest in creatine is wild game. Other good sources are red meat, tuna, salmon, and herring. Creatine can also be obtained through the consumption of supplements. Most commonly, the supplements are sold in powder form, but they also come in tablets, liquid, energy bars, and drink mixes.
Benefits
Leaner body mass and greater athletic ability, as a result of creatine supplementation, seems to occur during weight lifting and other short duration, high intensity exercises.
Other benefits of creatine may may include the prevention or treatment of:
Reduce triglycerides
Creatine supplements may reduce triglycerlide levels in the blood in patients with high trigclycerides. It's possible that heart patients take a supplement, along with standard medical treatment, can do more exercise compared to patients who take a placebo, according to a small study that observed short-term supplementation on 20 heart failure patients. Finally, the Mayo Clinic has established that patients with chronic heart failure tend to have lower levels of creatine in their heart. More studies are needed to fully verify this effect.[6]
Improve COPD side effects
Taking creatine may increase endurance, muscle mass, and strength in COPD patients. In one study, patients who took a placebo had less improved health status compared to COPD patients who took the supplement.
Improve strength for muscular dystrophy patients
Muscular dystrophy patients may have less creatine in their muscles, which can lead to weakness. Supplementation may increase muscle strength, according to one small study.[2]
Improve strength in Parkinson's disease patients
Taking creatine may improve exercise ability and endurance in Parkinson's disease patients. It may also help boost their mood.[1]
Medication interactions
A common question is whether creatine causes kidney damage. The answer is typically 'no', unless you already have kidney problems.
Creatine should not be consumed in large amounts by people who are taking certain medications, such as, but not limited to:
Non-steroidal anti-inflammatory drugs (NSAIDs)
Pain medications, such as ibuprofen and naproxen, can cause kidney damage when taken in combination with creatine.
Caffeine
When combined with creatine, caffeine increases the risk of dehydration. On its own, caffeine may reduce your body's ability to use creatine.
Diuretics
Taking creatine with diuretics, also known as water pills, could increase the risk of kidney damage and dehydration.
Cimetidine
This antihistamine, used for treating stomach acid and peptic ulcers, could interact with creatine and cause kidney damage.
Drugs that affect the kidneys
Could lead to kidney damage and/or failure.
Probenecid
Creatine, taken with this gout drug, could lead to kidney damage.
Side effects
Despite over 700 well-performed studies on creatine that prove it to be safe and effective after long-term use, there remains enormous amount of FUD (fear, uncertainty, and doubt).
Common side effects seen with creatine consumption include unwanted weight gain (although this is typically an intended effect), cramps if taken with too little water, and diarrhea if too much is taken.
It does not cause mood swings.
As with any supplement, people with pre-existing medical conditions should consult with a doctor before using it.
Considerations
A popular creatine supplement - many, many more are listed below!
Not everyone seems to have the same reaction to creatine. While the supplement became notorious for building lean muscle mass, according to the University of Maryland, "not all human studies have shown that creatine improves athletic performance."[2] People who naturally have have high levels of the organic acid in their muscles do not experience the energy-boosting effect when they take additional doses of creatine.
Warnings
In rare cases, medical research has shown that irregular heart beats (palpitations) or skin conditions resulted from creatine use. Many factors, such as the person's current liver function level, may have been a contributing factor to these findings. Often, when a person has a skin condition, the underlying cause is liver function problems. Heart palpitations can often be serious, so creatine should be taken with caution. If any negative side effects are experienced, one should discontinue using it.
Who should not take creatine
Taking creatine has been known to prevent the body from producing stores naturally. Talk to your healthcare provider before starting a new supplement.
You should not take creatine supplements if:
- You are under the age of 18
- You have pre-existing kidney disease
- You have ppoor liver function
- You have high blood pressure
Possible side effects
When used at a normal dose for up to six months, chances of experiencing side effects are low. But those who do experience adverse effects typically report:
Weight gain
Muscle cramps, strains, and pulls
Upset stomach and/or diarrhea
Dizziness
High blood pressure
Liver problems
Kidney damage
More research is needed to determine if creatine plays a role in causing an irregular heartbeat or a skin condition known as purpuric dermatosis.
References
- Bender A, et al.; Neurology; "Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial;" 2006
- University of Maryland Medical Center; "Creatine;" Updated 2013
- Mayo Clinic; "Creatine: Dosing;" Updated 2012
- Cornelissen VA, et. al.; Clinical Rehabilitation; Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial; 2010
- Mayo Clinic; "Creatine: Evidence;" Updated 2012
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Creatine Price Alerts
The following price alerts are still active:
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- Sep 13, 2022GHOST Size 30 Servings (only "Natty") dropped by 20% to $36.00 at Ghost Lifestyle
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- Sep 07, 2022Hi-Tech Pharmaceuticals Creatine Monohydrate 1000 Grams dropped by 27.9% to $53.96 at Best Price Nutrition
- Aug 30, 2022PEScience TruCreatine 120 Capsules dropped by 14.9% to $19.99 at PEScience
- Aug 30, 2022PEScience TruCreatine+ 30 Servings dropped by 28.4% to $17.00 at PEScience
- Aug 29, 2022Six Star Creatine X3 60 Capsules dropped by 29.4% to $11.29 at AllStarHealth
- Aug 28, 2022NutraBio CGT-MAX 40 Servings (only Unflavored) dropped by 16.7% to $29.99 at Walmart
- Aug 27, 2022NOW Kre-Alkalyn Creatine 240 Vcaps dropped by 7% to $23.99 at Muscle and Strength
- Aug 26, 2022NOW Creatine Monohydrate 120 Vcaps dropped by 35.3% to $7.39 at AllStarHealth
- Aug 22, 2022DAS Labs Creatine Monohydrate 250 Grams dropped by 32.6% to $26.95 at Amazon
- Aug 19, 2022MuscleTech Platinum 100% Creatine 400 Grams dropped by 24.2% to $24.99 at Muscle and Strength
- Aug 12, 2022iSatori Creatine A5X 50 Servings dropped by 30.6% to $24.99 at AllStarHealth
- Aug 05, 2022Beast Creature 30 Servings (only Cherry Limeade, Unflavored) dropped by 35.3% to $18.75 at BeastSports.com
- Aug 05, 2022Beast Creature 30 Servings (only Fruit Blast, Pink Lemonade) dropped by 46.4% to $18.75 at BeastSports.com
- Jul 28, 2022Universal Creatine 500 Grams (only Fruit Punch Flavor) dropped by 20% to $31.99 at AllStarHealth
- Jul 28, 2022Universal Creatine 500 Grams (only Blue Raspberry Flavor) dropped by 11.1% to $31.99 at AllStarHealth
- Jul 20, 2022NutraKey Creatine Monohydrate 100 Capsules dropped by 10.2% to $11.95 at A1 Supplements
- Jul 08, 2022All American EFX Kre-Alkalyn EFX 240 Capsules dropped by 22% to $23.39 at i-Supplements.com
- Jul 08, 2022USP Labs Modern Creatine 30 Servings (only Unflavored) dropped by 27.9% to $17.99 at i-Supplements.com
- Jul 08, 2022USP Labs Modern Creatine 30 Servings (only Fruit Punch, Lemon Lime) dropped by 10% to $17.99 at i-Supplements.com
- Jul 07, 2022Universal Creatine Chews 144 Chewables (only Grape) dropped by 9.1% to $22.99 at AllStarHealth
- Jun 24, 2022Rich Piana 5% Nutrition Crea-TEN 30 Servings (only Push Pop) dropped by 15% to $29.75 at Rich Piana 5% Nutrition
- Jun 22, 2022Onnit Creatine Monohydrate 152 Grams dropped by 32.3% to $13.49 at Onnit
- Jun 11, 2022Universal Creatine 200 Grams dropped by 54% to $22.76 at Ruesco Supplement Outlet
- Apr 18, 2022iSatori MaxOn Pure Strength 84 Capsules dropped by 30.7% to $18.00 at AllStarHealth
- Mar 16, 2022ProMera Con-Cret 48 Grams (only Pineapple) dropped by 7.4% to $24.99 at AllStarHealth
- Feb 26, 2022Inspired Nutraceuticals CR3 120 Capsules dropped by 10% to $34.99 at NFSupps.com (NutriFit)
- Dec 31, 2021Beast Creature 60 Servings (only Citrus) dropped by 8.3% to $27.49 at Walmart
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