Are Creatine Supplements Right For You?

Creatine is a compound that comes from three amino acids. Creatine is found mostly in your body's muscles as well as in the brain. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically

made creatine supplements.  Creatine supplements has shown an increase in use, especially among women.  Your body produces the other half naturally in your liver, kidneys and pancreas. They deliver about 95% of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues.

Creatine, which is naturally produced in the body as well derived from meat and seafood, energizes muscles, but many don’t get enough of it from their diets. Capsules, powders and gummies offering the amino acid-based compound have stepped in. When used with workouts, creatine can help boost energy and strength, which in turn can contribute to muscle-building. Supplements aren’t subject to approval by the Food and Drug Administration. But creatine is generally considered safe, and various studies have suggested it may help with everything from muscle recovery to maintaining bone density to enhancing cognitive function, depending on the amounts. 

For people who work out regularly, studies show that taking creatine supplements may:

• Improve their exercise performance.

• Help their recovery after intense exercise.

• Increase their muscle mass.

• Prevent severe muscle injuries or reduce the severity of muscle injuries.

• Help athletes tolerate more intense activity.

• Reduce dehydration and cramping.

• Minimize muscle tightness, including muscle strains and pulls.

It is still important to eat a balanced diet, to get protein. If you just take creatine, you’re literally just wasting your money if you’re not also focused on these other things.

One of the most complained-about side effects is bloat. As creatine saturates the muscles, it may cause some water retention. That can lead to a bloated feeling and increased pounds from water weight on the scale.

Studies have found that creatine supplements have potential benefits for women, ranging from maintaining bone density to improved sleep in naturally menstruating women, when combined with resistance training. (Much creatine research includes authors who have financial ties to the industry.)

While generally safe, creatine supplementation can cause side effects like weight gain (due to water retention), bloating, digestive issues, and muscle cramps. Some individuals may also experience dehydration, dizziness, nausea, and excessive sweating. Long-term use has also been linked to hair loss and potential liver/kidney damage, although these are less common. 

Studies show that it’s safe for many people to take creatine supplements. However, there isn’t enough evidence to know if it’s safe if you.  Creatine supplements should be avoided if you are:

• Are pregnant or breastfeeding.

• Have diabetes.

• Have kidney disease.

• Have liver disease.

If you have bipolar disorder, creatine may also increase your risk of mania.

Talk to a healthcare provider before taking creatine to ensure it’s safe for you.

Your body is unique, and how much creatine you take and how often you take it depends on many factors. Before you take creatine, talk to a healthcare provider. They can help determine if it’s safe for you to take creatine, as well as the appropriate dosage.