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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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. -
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. -
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? -
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 -
Jan 08, 2015 ![]()
Blog Post
Epicatechin – The Dark Force Behind Dark Chocolate
There's a reason why dark chocolate is always touted for it's health benefits: a flavonol named (-)-EPICATECHIN. But can high doses help build muscle? -
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 Price Alerts
The following price alerts are still active:
- Mar 05, 2021Beast Creature 60 Servings (only Beast Punch) dropped by 14.4% to $19.26 at Amazon
- Mar 01, 2021Beast Creature 30 Servings (only Pink Lemonade) dropped by 22.7% to $27.95 at eBay.com
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Creatine Reviews & Videos
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Jan 15, 2021How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview
![How Shaun Clarida Won 212 Mr. Olympia | Exclusive PricePlow Interview]()
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Jul 28, 2020Kaged Muscle Re-Kaged Iced Lemon Cake Review: Straight Out of Kris Gethin's Kitchen!
![Kaged Muscle Re-Kaged Iced Lemon Cake Review: Straight Out of Kris Gethin's Kitchen!]()
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Jul 21, 2020Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula!
![Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula!]()
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Dec 07, 2019KEEP POST WORKOUT SIMPLE | Nutrex VoluGro
![KEEP POST WORKOUT SIMPLE | Nutrex VoluGro]()
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Oct 11, 2019KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden
![KAGED MUSCLE TEAM SPORTS DOCTOR | Dr. Kaleb Redden]()
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Jun 22, 2019Celllucor C4 NEW FORMULA Coming in 2019! Mike's Beta Test
![Celllucor C4 NEW FORMULA Coming in 2019! Mike's Beta Test]()
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Apr 27, 2019Tim Kennedy's Pre Workout! Relentless PRE TRAINING Review
![Tim Kennedy's Pre Workout! Relentless PRE TRAINING Review]()
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Jan 11, 2019Nutrex Outlift BLOOD ORANGE Flavor Review: Professional.
![Nutrex Outlift BLOOD ORANGE Flavor Review: Professional.]()
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Nov 05, 2018Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome
![Kaged Muscle Creaclear Analysis and CRAZY Scoop to the Dome]()
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Oct 31, 2018Best Supplements for ENDURANCE: EndurElite's Matt Mosman
![Best Supplements for ENDURANCE: EndurElite's Matt Mosman]()
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Oct 29, 2018A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete
![A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete]()
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Oct 12, 2018Kaged Muscle CreaClear Demonstration (Musically Enhanced)
![Kaged Muscle CreaClear Demonstration (Musically Enhanced)]()
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Aug 06, 2018HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review
![HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review]()
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Aug 22, 2017CREATINE on the Keto Diet?
![CREATINE on the Keto Diet?]()
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May 20, 2017Ghost SIZE Sneak Peek!
![Ghost SIZE Sneak Peek!]()
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Dec 03, 2014Muscle Elements PreCre Review
![Muscle Elements PreCre Review]()
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