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:
- Feb 01, 2023Optimum Nutrition Micronized Creatine Powder 300 Grams dropped by 13.9% to $24.95 at A1 Supplements
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- Jan 31, 2023Universal Animal Creatine Chews 120 Chewables (only Fruit Punch) dropped by 31.7% to $39.99 at Muscle and Strength
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- Jan 30, 2023SAN PH-Modified Creatine 120 Capsules dropped by 6.2% to $29.99 at Muscle and Strength
- Jan 30, 2023USN Pure Creatine 300 Grams dropped by 20% to $15.99 at Muscle and Strength
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- Jan 27, 2023Beast Creature 180 Capsules dropped by 16.6% to $22.50 at BeastSports.com
- Jan 26, 2023Jacked Factory Growth Surge 30 Servings (only Watermelon) dropped by 14.3% to $59.99 at Amazon
- Jan 25, 2023Universal Animal Micronized Creatine 300 Grams dropped by 13.3% to $25.95 at DPS Nutrition
- Jan 25, 2023Universal Animal Micronized Creatine 500 Grams dropped by 15% to $33.95 at DPS Nutrition
- Jan 24, 2023NOW Creatine Monohydrate 1000 Grams dropped by 8.1% to $43.00 at iHerb.com
- Jan 24, 2023Controlled Labs Green MAGnitude 80 Servings (only Juicy Watermelon) dropped by 8.6% to $35.98 at iHerb.com
- Jan 23, 2023NOW Creatine Monohydrate 600 Grams dropped by 9% to $19.99 at Muscle and Strength
- Jan 23, 2023Nutrex Creatine Drive Black 1000 Grams dropped by 36.7% to $37.99 at Muscle and Strength
- Jan 23, 2023Rich Piana 5% Nutrition Crea-TEN 30 Servings (only Mango Pineapple) dropped by 10.7% to $25.89 at DPS Nutrition
- Jan 23, 2023Rich Piana 5% Nutrition Crea-TEN 30 Servings (only Blueberry Lemonade, Push Pop) dropped by 13% to $25.89 at DPS Nutrition
- Jan 23, 2023Six Star Creatine X3 2.18 Lbs. dropped by 13.1% to $13.61 at iHerb.com
- Jan 19, 2023DAS Labs Creatine Monohydrate 250 Grams dropped by 18.6% to $21.95 at Amazon
- Jan 19, 2023Myprotein Creatine Monohydrate 1000 Grams dropped by 31.8% to $44.99 at Muscle and Strength
- Jan 18, 2023ProMera Con-Cret 48 Grams (only Unflavored) dropped by 14.3% to $29.99 at A1 Supplements
- Jan 14, 2023PharmaFreak Creatine Freak 2.0 120 Capsules dropped by 25% to $26.25 at Bodybuilding.com
- Jan 14, 2023Beverly International Muscle Synergy 403 Grams dropped by 9.6% to $37.95 at A1 Supplements
- Jan 08, 2023MMUSA ATP Advantage Creatine Serum 5.1 Oz. (only Blueberry) dropped by 34.9% to $27.99 at AllStarHealth
- Jan 06, 2023All American EFX Kre-Alkalyn EFX 260 Capsules dropped by 7.3% to $25.95 at A1 Supplements
- Jan 05, 2023AllMax Nutrition Creatine 1000 Grams dropped by 13% to $46.99 at AllStarHealth
- Jan 04, 2023Controlled Labs Green Bulge 150 Capsules dropped by 8.7% to $31.95 at DPS Nutrition
- Jan 04, 2023BioSteel Creatine 180 Grams dropped by 50% to $19.99 at A1 Supplements
- Jan 02, 2023EVLution Nutrition Creatine 5000 300 Grams dropped by 13.1% to $23.09 at Walmart
- Jan 01, 2023PrimaForce CreaForm 400 Grams dropped by 8.9% to $88.27 at Amazon
- Dec 30, 2022Cellucor COR-Performance Creatine 72 Servings dropped by 7.3% to $44.99 at Vitamin Shoppe
- Dec 29, 2022Morphogen Nutrition Creatine Monohydrate Complex 1.015 Lbs. dropped by 15% to $28.90 at Morphogen Nutrition
- Dec 22, 2022NOW Kre-Alkalyn Creatine 240 Vcaps dropped by 7% to $23.99 at Muscle and Strength
- Dec 21, 2022Kaged C-HCl Creatine HCl 75 Vcaps dropped by 25.4% to $24.99 at Kaged.com
- Dec 20, 2022Inspired Nutraceuticals CR3 120 Capsules dropped by 12.5% to $34.99 at NFSupps.com (NutriFit)
- Dec 17, 2022SAN Performance Creatine 300 Grams dropped by 18.6% to $21.99 at Muscle and Strength
- Dec 16, 2022MuscleSport Creatine Monohydrate Revolution 300 Grams dropped by 43.7% to $17.99 at Campus Protein
- Dec 13, 2022NutraBio CGT-MAX 40 Servings (only Tropical Fruit Punch) dropped by 12.5% to $31.49 at NutraBio
- Dec 07, 2022Axis Labs Creatine Monohydrate 600 Grams dropped by 7% to $39.99 at DPS Nutrition
- Dec 06, 2022FinaFlex Pure Creatine 300 Grams dropped by 36.7% to $18.99 at Muscle and Strength
- Dec 02, 2022Beverly International Muscle Synergy 240 Tablets dropped by 8.8% to $32.00 at AllStarHealth
- Nov 29, 2022PEScience TruCreatine+ 90 Servings dropped by 15% to $42.50 at PEScience
- Nov 26, 2022MuscleTech Platinum 100% Creatine 400 Grams dropped by 21.1% to $25.99 at Muscle and Strength
- Nov 22, 2022ProMera Con-Cret 72 Capsules dropped by 7.8% to $22.99 at AllStarHealth
- Nov 18, 2022EVLution Nutrition Creatine 1000 120 Vcaps dropped by 58.2% to $10.44 at iHerb.com
- Nov 17, 2022RSP Creatine Monohydrate 300 Grams dropped by 16.1% to $23.45 at iHerb.com
- Nov 17, 2022Ryse Supps Creatine Monohydrate 300 Grams dropped by 7.4% to $24.99 at Ryse Supps
- Nov 10, 2022VMI Sports Creatine Monohydrate 500 Grams dropped by 20% to $31.99 at Natural Body Inc
- Nov 09, 2022PEScience TruCreatine 120 Capsules dropped by 14.9% to $19.99 at PEScience
- Nov 03, 2022Universal Creatine 1000 Grams dropped by 11.3% to $62.89 at AllStarHealth
- Oct 31, 2022Universal Creatine 400 Grams dropped by 14.9% to $31.44 at AllStarHealth
- Oct 31, 2022Universal Creatine 500 Grams (only Blue Raspberry Flavor) dropped by 14.9% to $33.99 at AllStarHealth
- Oct 13, 2022Beast Creature 30 Servings (only Cherry Limeade, Unflavored) dropped by 30.5% to $18.75 at BeastSports.com
- Sep 30, 2022All American EFX Kre-Alkalyn EFX 120 Capsules dropped by 18.9% to $16.99 at AllStarHealth
- Sep 16, 2022BODYSTRONG Creatine 240 1000mg Capsules dropped by 7.6% to $18.00 at AllStarHealth
- Sep 10, 2022Hi-Tech Pharmaceuticals Creatine Monohydrate 400 Grams dropped by 38.5% to $29.95 at A1 Supplements
- Aug 30, 2022PEScience TruCreatine+ 30 Servings dropped by 28.4% to $19.99 at PEScience
- Aug 12, 2022iSatori Creatine A5X 50 Servings dropped by 30.6% to $24.99 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
- Jun 11, 2022Universal Creatine 200 Grams dropped by 54% to $22.76 at Ruesco Supplement Outlet
- Mar 16, 2022ProMera Con-Cret 48 Grams (only Pineapple) dropped by 7.4% to $24.99 at AllStarHealth
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