Creatine

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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

By Mike

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Blog Post:
Altius Pre-Workout by Jacked Factory: The G.O.A.T?!
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..

Feb 11, 2015

Blog Post:
iSatori PRE-GRO – Pre Workout Powered by Bio-Gro
iSatori Pre-Gro is the new pre workout supplement containing Bio-Gro bioactive peptides. If you've wanted to try it, this is a great way to do so!

Jan 30, 2015

Blog Post:
PES ERGONINE – It’s About Time Someone Made This!
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 27, 2015

Blog Post:
True GRIT PRE – Open Formula Pre Workout
True GRIT PRE is a non-proprietary pre workout supplement that brings a few new ingredients to the table. We look at the True GRIT Pre ingredients

Jan 23, 2015 Blog Post:
Creatine is BROKEN.. and Your Pre Workout is to Blame.
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 23, 2014

Blog Post:
ModernCREATINE: USPLabs Creatine Analyzed
Modern CREATINE has been announced by USPLabs. So far, it looks to be a creatine / betaine combination product - two of our favorite ingredients!

Sep 23, 2014

Blog Post:
Cellucor C4 SPORT: Low-Cost Pre Workout for Wal-Mart
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 05, 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?
Apr 14, 2014 YouTube Video:
ARO Recovery Post Workout Review
Apr 12, 2014 YouTube Video:
Top Secret Nutrition CreaVar Review (Creatine Formula)

Apr 12, 2014

Blog Post:
CRAZE v2 by Driven Sports is Out! Feeling Risky Today?
Is Craze 2.0 on its way? Rumors are swirling about a new Driven Sports Craze formula. This is the pre workout supplement that did the unthinkable.