Creatine Benefits and Dangers of Creatine Supplements
Creatine Benefits
Creatine is a nitrogenous organic acid made by the body from amino acids (arginine, methionine, and glycine), primarily in the liver and kidney, and helps supply energy to muscle. Approximately 95% of creatine is stored in skeletal muscles. The heart, brain, and testes keep the remaining 5%.
It is said that approximately 50% of creatine stored in the body comes from food, mostly from fresh meat (herring, tuna, salmon, beef, and pork are some of the biggest providers). Vegetables do not contain creatine. However, although vegetarians may have less creatine than meat eaters, it does not necessarily mean they have a deficiency.
Creatine became popular in the 1990s as a natural way to build lean body mass and improve athletic performance, particularly during brief, intense activities. It has been shown by several high-quality studies that creatine use can increase muscle mass. Weaker studies report mixed results.
According to John Toomey who has worked in Professional Football for several years in Australia, “Creatine is a waste of time.”
The Healthy Competition Foundation “urges abstinence from creatine use and reminds athletes, coaches, and parents that skill, dedication and hard work are the most important qualities for success in sports…”
Health benefits of creatine may include the following:
Creatine levels in the heart of patients with chronic congestive heart failure are low. Taking creatine supplements, according to several studies, may improve body weight, heart muscle strength, and endurance in these patients. More research is needed.
It is suggested creatine supplements may help decrease cholesterol and homocysteine (a substance that damages blood vessel walls) levels, thus lowering ones risk of a stroke or heart attack.
It is suspected that creatine loss is the cause of muscle weakness and breakdown in people with muscular dystrophy. Studies show mixed results on whether creatine supplements will help improve this condition.
Creatine may help those with Parkinson’s disease by improving exercise ability and endurance.
Some studies suggest creatine, along with resistance training, may increase bone density.
Creatine benefits may also include preserving brain function from brain injuries, combating muscle weakness associated with rheumatoid arthritis, and improving mood and task performance in individuals who are sleep-deprived.
Dangers of Creatine
Side effects and dangers of creatine supplements can include:
- weight gain
- muscle strains and pulls
- muscle cramps
- upset stomach
- diarrhea
- high blood pressure
- dizziness
- liver dysfunction
- kidney damage.
One case of acute kidney failure was reported, involving an athlete taking large doses (over 10 grams per day) for 6 weeks.
People with high blood pressure, liver disease, or kidney problems should not take creatine supplements.
It is believed that getting the benefits of creatine from supplements, especially long term use, can prevent the body from making its own supply.
Travis Starkovich’s story on the dangers of creatine.
Disclaimer
Please read this disclaimer regarding the information contained within this article.
This post is part of the series: Other Nutritional Supplements
Benefits of supplements.