In the age of wellness influencers and social media moguls, you may have run across many testimonials and recommendations for supplements, one of them being creatine. Here is a fact-based breakdown of what creatine can (and can’t) do for you.
What is creatine?
Creatine is a compound that is naturally synthesized in the kidneys and liver. It is also found in food sources such as red meats, seafood, poultry, and dairy products. Alternatively, it can be part of dietary supplements, such as creatine monohydrate. It plays a role in brain function and participates in the metabolic pathways that produce energy in skeletal muscle tissue.
Creatine has been studied extensively for the potential benefits on exercise performance, including increased sprint performance, increased work capacity, and greater training tolerance. Muscle growth and recovery are also potential benefits of creatine supplementation. It is one of the most researched ergogenic supplements, with the International Society of Sports Nutrition, American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine coming to similar conclusions of creatine being the most effective supplement for muscle performance and increasing lean body mass.
What are the claimed benefits?
There have been several studies that suggest creatine monohydrate may enhance physical performance and increase muscle mass. Essentially, creatine monohydrate provides the muscles with additional energy to power through a workout, which allows for enhanced endurance and/or strength during a training session. Additionally, creatine monohydrate supplementation may also reduce muscle damage post-training. However, there are conflicting studies that suggest there is no effect on muscle damage or recovery. Thus, more studies are needed to confirm the suggested benefits.
On the other hand, there is sufficient evidence to suggest that creatine monohydrate may also have health benefits, including lowered cholesterol and blood lipid management, reduced risk of heart disease, enhanced glycemic control, and enhanced cognitive function. Additionally, other studies have found that creatine serves as an antioxidant, which may help reduce the risk of stroke and heart attacks.
There is some evidence that cognition may be improved with creatine supplementation, especially in individuals with creatine deficiency syndromes. Additionally, creatine may be beneficial in individuals with neurodegenerative diseases, such as Amyotrophic Lateral Sclerosis (ALS), Duchenne Muscular Dystrophy (DMD), and Parkinson’s disease. However, there is very limited research on creatine supplementation in these populations, so the findings remain inconclusive.
In addition to cognition, creatine supplementation may provide benefits for individuals with generalized anxiety disorder, post-traumatic stress disorder (PTSD), depression, concussion, and traumatic brain injury. There is an increased need for clinical research to confirm these relationships.
Is it safe?
A few studies have suggested that there may be an association between high creatine consumption and kidney dysfunction. However, there have also been plenty of studies that refute a negative association between creatine supplementation and renal function, both in short-term and long-term usage. Current research shows that taking up to 30 grams per day for 5 years has not been associated with decreased kidney function. Still, caution is advised for individuals with pre-existing kidney conditions, who should discuss creatine supplementation with a health professional before taking the supplement.
What are the current recommendations?
While there are no set guidelines on the amount of creatine to take, the International Society of Sports Nutrition (ISSN) suggests that 0.3 g/kg/day of creatine monohydrate everyday for 5-7 days may increase muscle creatine stores, and following with 3-5 g/day after may help maintain muscle creatine stores. This may provide the quickest way to increase muscle creatine stores.
Summary
In summary, creatine supplementation has been studied to be beneficial for increasing muscle mass as well as physical performance. At the same time, current research shows it is ineffective in individuals who are not undergoing adequate physical training, such as resistance training. Thus, to see physical results and experience benefits, individuals should combine creatine supplementation with sufficient physical activity and training. Creatine supplementation may also benefit individuals with cognitive disorders, but further studies are warranted to confirm the association and benefits. Finally, individuals who are considering taking creatine should always consult with a medical professional before starting a supplementation regimen.