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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ATP Nutrition's Multi Vitamin For Your Muscles | GENERATION REVIEW -
Aug 22, 2017 ![]()
YouTube Video:
CREATINE on the Keto Diet? -
Aug 18, 2017 ![]()
Blog Post:
Keto Supplements: Mike’s Ketosis Supplement Experiment
Keto Supplements for ketogenic dieters, mainly BHB Salts (Beta Hydroxybutyrate), are taking the market by storm. Do they work? W'er going to find out. -
Jul 25, 2017 ![]()
Blog Post:
Inspired Nutraceuticals ENDLESS: Now THIS is a Sports Drink
Inspired Nutraceuticals has crafted an impressive carbohydrate-based intra workout in ENDLESS that's packing HBCD, carbs, and a whole lot more! -
Jun 20, 2017 ![]()
Blog Post:
Apollon Nutrition Enigma – Full Blown Recovery Supplement
Apollon Nutrition Enigma is the fully loaded post workout supplement created at the Apollon Gym to complement their high energy pre workout Hooligan. -
May 24, 2017 ![]()
Blog Post:
Ghost SIZE: The “Epic” Creatine Supplement
GHOST Size is an all new natural muscle building supplement that looks to innovate in the tiresome creatine category. Live the Ghost Lifestyle in SIZE -
May 20, 2017 ![]()
YouTube Video:
Ghost SIZE Sneak Peek! -
Apr 21, 2017 ![]()
Blog Post:
MTS Clash Pre Workout Upgraded “BIGLY” by Marc Lobliner
MTS Clash has been upgraded by Marc Lobliner and MTS Nutrition. Check these ingredients out - this new 2017 Clash Formula is loaded! -
Apr 20, 2017 ![]()
Blog Post:
New York Creatine Ban for Teens? Legislator Wants to Sell It Like Cigarettes
Creatine has come under fire by Linda Rosenthal in New York and facing a potential ban to anyone under 18 years old! Read why this is preposterous. -
Mar 22, 2017 ![]()
Blog Post:
MaxQ Nutrition’s Maxed Out Pre Workout – The Fattest Pre EVER?
MaxQ Nutrition has crafted a true world beater in their Maxed Out Pre Workout which contains everything you'd want to have a Maxed Out workout! -
Mar 20, 2017 ![]()
Blog Post:
EVL RecoverMode – Enhanced Recovery
EVL RecoverMode is a beasty post workout and recovery supplement that packs in 10 different ingredients to crush soreness and support muscle growth. -
Feb 28, 2017 ![]()
Blog Post:
MusclePharm Re-Con: The Return of Recon and MusclePharm!
MusclePharm is mounting a comeback and looks to make good with the new version of Recon post workout supplement. -
Feb 15, 2017 ![]()
YouTube Video:
iForce Finish Line Review: Anytime Daily Muscle Builder -
Jan 17, 2017 ![]()
Blog Post:
Muscle Building Nutrition DOMINATE Brings the Ergogenics
Dominate is the fully loaded pre workout supplement from Muscle-Building Nutrition with scientifically proven ingredients in clinical doses. -
Jan 11, 2017 ![]()
Blog Post:
HAKNutrition PostHAK – Better Recovery is Here
PostHAK from HAKNutrition complements all of the ergogenics in PreHAK as well as supplies everything needed for superior recovery. -
Dec 13, 2016 ![]()
Blog Post:
C4 Ultimate: Cellucor’s Pinnacle Pre Workout!
Cellucor C4 Ultimate is the *ultimate* pre workout experience from Cellucor that features a mostly transparent label and well-dosed pump ingredients. -
Nov 26, 2016 ![]()
Blog Post:
Jim Stoppani Sued AGAIN. New Class Action Lawsuit
Jim Stoppani has been sued AGAIN. This time, a class action lawsuit was filed in California regarding the ingredient-based claims made by Stoppani. -
Aug 29, 2016 ![]()
Blog Post:
AML Pre Workout: A True Muscular Development Style Pre
Advanced Molecular Labs Pre Workout is a true beast of a pre workout that uses clinical doses of staple ergogenics powered by 400mg of pure caffeine. -
Aug 09, 2016 ![]()
Blog Post:
Northbound Nutrition PINNACLE: The Pinnacle of Pre Workouts?
The Pinnacle Pre Workout from Northbound Nutrition is a premium pre workout supplement that combines clinical and transparently dosed ingredients! -
Jul 25, 2016 ![]()
Blog Post:
Elemetx Payload-ATP: High Endurance Pre Workout Rocks Canada
Elemetx Payload-ATP Pre Workout is a new high-endurance ATP-focused pre workout from a newer Canadian supplement manufacturer with natural colors! -
Jul 13, 2016 ![]()
Blog Post:
Performance Inspired: Mark Wahlberg’s New Supplement Brand
Performance Inspired is Mark Wahlberg's new supplement brand! The A-List celebrity and fitness aficionado, Marky Mark, is ready to take on the beast! -
Jun 20, 2016 ![]()
Blog Post:
Proccor Ultra Octane – Pumps, Performance, and Recovery
Proccor's Ultra Octane is a new stimulant free pre workout that packs in everything needed for enhanced performance, pumps, and recovery. -
May 24, 2016 ![]()
Blog Post:
Bodyforge Ultra: Recover w/ Your Pre Workout’s Other Half
Bodyforge Ultra is a new stimulant free pre workout from Neogenix that uses some great ingredients but misses on the dosing for a single scoop product -
Apr 15, 2016 ![]()
Blog Post:
Proccor Pre-RX – Workout Enhancement for Focused Athletes
Proccor has upgraded their monster pre workout Pre-Rx and it's the perfect prescription for your workout. -
Mar 09, 2016 ![]()
Blog Post:
MusclePharm Assault New Formula (2016): NO PUMPS?!
MusclePharm Assault New Formula (2016) has been announced! The best-selling pre workout is now OPEN LABEl... but where are the nitric oxide boosters?! -
Feb 10, 2016 ![]()
Blog Post:
ImSoAlpha Alpha Carb – Multi-Faceted Carb Supplement
Mike Rashid and ImSoAlpha release a complete carbohydrate supplement in Alpha Carb that also enhances muscle growth and recovery. -
Jan 21, 2016 ![]()
Blog Post:
Muscle Elements PreCre XS: Energy Upgraded!
Muscle Elements PreCre XS pre workout contains 419mg total caffeine in addition to yohimbine making for one seriously high stim pre workout! -
Jan 04, 2016 ![]()
Blog Post:
Chaos & Pain Cannibal Ferox: The 2016 Formula
Chaos and Pain is back with yet another reformulation of Cannibal Ferox. AMP Citrate is gone, but there's still plenty of stims to get you going. -
Dec 09, 2015 ![]()
Blog Post:
iForce Finish Line: Anytime, Anywhere Gains “Post Workout”
iForce Nutrition Finish Line is the recently unveiled post workout that contains everything you want to speed recovery and full gains all day long. -
Dec 01, 2015 ![]()
Blog Post:
Gnar Pump: Broscience’s Hilarious(ly underdosed) Pre Workout
Gnar Pump is the hilarious pre workout from the Brofessor Dom Mazetti and his supplement company BroSupps. But is it for SERIOUS workouts? -
Nov 24, 2015 ![]()
Blog Post:
Modern PRE: The Next Generation USPLabs Pre Workout
Modern PRE is the new USPLabs pre workout supplement that's slated for late 2015 / early 2016. Rumor has it that it will be LOADED! -
Oct 26, 2015 ![]()
Blog Post:
PEScience TruCreatine: Straight Creatine Anhydrous
TruCreatine is the newest addition to PES' Superior Essentials line of enhanced basic ingredients every athlete or bodybuilder should have. -
Oct 06, 2015 ![]()
Blog Post:
APS Mesomorph: Powerhouse Pre Workout Reformulated
APS Mesomorph from APS Nutrition is a high-energy, focus heavy pre workout! Hang on for the ride at 3/4 scoop! -
Sep 23, 2015 ![]()
Blog Post:
MuscleSport Rhino Black – High Energy & Pump Pre Workout
Rhino Black is the newest high energy, pump-centric workout from MuscleSport specifically tailored to give razor focus and skin-splitting pumps! -
Aug 28, 2015 ![]()
Blog Post:
Labrada Super Charge: New 2015 Version!
Labrada Super Charge is the new 2015 version of their popular pre workout Super Charge. It packs a TON of great ingredients all at effective doses. -
Aug 05, 2015 ![]()
Blog Post:
Kaged Muscle Re-Kaged – Whey Powered Recovery Supplement
Re-Kaged is the post workout compliment rounding out Kaged Muscle's line of pre, intra, and post workout supplements. What does it pack in store? -
Mar 31, 2015 ![]()
Blog Post:
Altius Pre-Workout by Jacked Factory: Go Strong All Day Long
The Altius Pre Workout by Jacked Factory is an Amazon product that is absolutely LOADED and has tons of great reviews. We analyze the ingredients. -
Mar 20, 2015 ![]()
Blog Post:
Rich Piana Crea-TEN: TEN Kinds of Creatine! WAAAT!
Rich Piana's 5% Nutrition Crea-TEN formula has TEN forms of creatine! TEN!!!!! As ridiculous as that sounds, we really actually like this formula. -
Mar 09, 2015 ![]()
Blog Post:
MuscleTech Creactor – MAXIMUM Strength Creatine!
MuscleTech Creactor, clinically proven, maximum strength creatine supplement. But it has a new ingredient - creatine free acid. How will that play? -
Feb 18, 2015 ![]()
Blog Post:
Rich Piana 5% KILL IT Pre Workout – Does it Kill?
Rich Piana's KILL IT Pre Workout Supplement from 5% Nutrition looks to have some decent energy and pumps, but there's some confusion to figure out.. -
Jan 29, 2015 ![]()
Blog Post:
PES ERGONINE – The Once-Per-Day Muscle Supplement
Athletix Ergonine has been touted as a once-daily muscle builder that covers all of your bases for less than a dollar per day. Does it add up? (YES!) -
Jan 23, 2015 ![]()
Blog Post:
Creatine is BROKEN.. and Your Pre Workout is to Blame.
Creatine is often underdosed in pre workouts, and this leads to customer confusion! Learn why, and how to solve the problem with PricePlow -
Dec 03, 2014 ![]()
YouTube Video:
Muscle Elements PreCre Review -
Oct 29, 2014 ![]()
Blog Post:
Gold Standard Pre-Workout is Here from Optimum Nutrition!
Gold Standard Pre Workout is now out from Optimum Nutrition! We have the first major analysis on the ON Gold Standard Pre ingredients here! -
Oct 13, 2014 ![]()
Blog Post:
BSN’s DNA Series Is Finally Here!
BSN has made the announcement that their DNA Series will be launching soon! Check out this article for the most up to date information. -
Sep 23, 2014 ![]()
Blog Post:
Cellucor C4 SPORT: Low-Cost Pre Workout at Major Retailers
Cellucor C4 Sport has been released in late 2014 at select Wal-Mart stores. We analyze the ingredients and decide whether or not its worth it. -
Jun 04, 2014 ![]()
Blog Post:
Amino Acid Spiking Scam: Is Your Protein Really PROTEIN?
With protein prices forever on the rise, some supplement brands are gaming the system to pad the protein stats. How is it legal and how to avoid it? -
May 28, 2014 ![]()
Blog Post:
Does Creatine Cause Mood Swings?
It's sad that we have to write this, but since several people are legitimately wondering, but NO, creatine does not cause mood swings.
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Creatine Reviews & YouTube Videos
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Jun 22, 2019Celllucor C4 NEW FORMULA Coming in 2019! Mike's Beta Test
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Jan 11, 2019Nutrex Outlift BLOOD ORANGE Flavor Review: Professional.
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Nov 05, 2018Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome
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Oct 31, 2018Best Supplements for ENDURANCE: EndurElite's Matt Mosman
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Oct 29, 2018A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete
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Oct 12, 2018Kaged Muscle CreaClear Demonstration (Musically Enhanced)
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Aug 06, 2018HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review
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Aug 24, 2017ATP Nutrition's Multi Vitamin For Your Muscles | GENERATION REVIEW
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Aug 22, 2017CREATINE on the Keto Diet?
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May 20, 2017Ghost SIZE Sneak Peek!
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Feb 15, 2017iForce Finish Line Review: Anytime Daily Muscle Builder
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Dec 03, 2014Muscle Elements PreCre Review
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