Creatine Promoting skin cell regeneration a Creatine monohydrate benefits and monohjdrate supplement for adding jonohydrate mass 1 monohydrat, Paleo diet dinner. In monohyddrate form, it was first introduced to the public in the s Creatine monohydrate benefits Olympic athletes were reported to be using it to improve performance. That said, you can't take creatine, not workout, and expect to gain muscle. Low Creatinine: What You Need to Know. The body will not use more than it needs. When you have more ATP, your body can perform better during exercise. Sport Med.

Creatine monohydrate benefits -

Prevention of complications related to traumatic brain injury in children and adolescents with creatine administration: an open label randomized pilot study. Kayton S, Cullen RW, Memken JA, Rutter R. Supplementation and ergogenic aid use by competitive male and female high school athletes.

Diehl K, Thiel A, Zipfel S, Mayer J, Schnell A, Schneider S. Elite adolescent athletes' use of dietary supplements: characteristics, opinions, and sources of supply and information. Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS.

Creatine supplementation improves muscular performance in older women. Gotshalk LA, Volek JS, Staron RS, Denegar CR, Hagerman FC, Kraemer WJ. Creatine supplementation improves muscular performance in older men. Sports Exerc. Silva AJ, Machado Reis V, Guidetti L, Bessone Alves F, Mota P, Freitas J, Baldari C.

Effect of creatine on swimming velocity, body composition and hydrodynamic variables. Forbes SC, Sletten N, Durrer C, Myette-Cote E, Candow D, Little JP.

Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength.

Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Chilibeck PD, Magnus C, Anderson M.

Effect of in-season creatine supplementation on body composition and performance in rugby union football players. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ.

Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG.

Creatine supplementation combined with resistance training in older men. Gualano B, Macedo AR, Alves CR, Roschel H, Benatti FB, Takayama L, de Sa Pinto AL, Lima FR, Pereira RM. Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial.

Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine supplementation and resistance training in healthy older adults. Bourgeois JM, Nagel K, Pearce E, Wright M, Barr RD, Tarnopolsky MA. Creatine monohydrate attenuates body fat accumulation in children with acute lymphoblastic leukemia during maintenance chemotherapy.

Blood Cancer. Lobo DM, Tritto AC, da Silva LR, de Oliveira PB, Benatti FB, Roschel H, Niess B, Gualano B, Pereira RM. Effects of long-term low-dose dietary creatine supplementation in older women.

Sales LP, Pinto AJ, Rodrigues SF, Alvarenga JC, Goncalves N, Sampaio-Barros MM, Benatti FB, Gualano B, Rodrigues Pereira RM. A Biol. Forbes S, Candow D, Krentz J, Roberts M, Young K. Journal of Functional Morphology and Kinesiology.

Article PubMed Central Google Scholar. Hunter A. Monographs on biochemistry: creatine and creatinine. London: Longmans, Green and Co; Myers V.

The creatine content of muscle under normal conditions. Its relation to the urinary creatinine. J Biol Chem. Casey A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL. Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans.

Greenhaff PL, Bodin K, Soderlund K, Hultman E. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Ostojic SM, Ahmetovic Z. Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?

Gualano B, Artioli GG, Poortmans JR, Lancha Junior AH. Exploring the therapeutic role of creatine supplementation. Cruz-Jentoft AJ, Bahat G, Bauer J, Boirie Y, Bruyere O, Cederholm T, Cooper C, Landi F, Rolland Y, Sayer AA, Schneider SM, Sieber CC, Topinkova E, Vandewoude M, Visser M, Zamboni M.

Writing Group for the European Working Group on Sarcopenia in Older People 2 EWGSOP2 , and the Extended Group for EWGSOP2 Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. Mcleod JC, Stokes T, Phillips SM. Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease.

Stout JR, Sue Graves B, Cramer JT, Goldstein ER, Costa PB, Smith AE, Walter AA. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women 64 - 86 years.

Health Aging. Canete S, San Juan AF, Perez M, Gomez-Gallego F, Lopez-Mojares LM, Earnest CP, Fleck SJ, Lucia A. Does creatine supplementation improve functional capacity in elderly women? PubMed Google Scholar. Baker TP, Candow DG, Farthing JP.

Effect of Preexercise Creatine Ingestion on Muscle Performance in Healthy Aging Males. Chami J, Candow DG. Effect of Creatine Supplementation Dosing Strategies on Aging Muscle Performance. Bermon S, Venembre P, Sachet C, Valour S, Dolisi C.

Effects of creatine monohydrate ingestion in sedentary and weight-trained older adults. Rawson ES, Wehnert ML, Clarkson PM. Effects of 30 days of creatine ingestion in older men.

Rawson ES, Clarkson PM. Acute creatine supplementation in older men. Wiroth JB, Bermon S, Andrei S, Dalloz E, Hebuterne X, Dolisi C.

Effects of oral creatine supplementation on maximal pedalling performance in older adults. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis.

Candow DG, Chilibeck PD, Forbes SC. Creatine supplementation and aging musculoskeletal health. Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men.

Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-dose creatine combined with protein during resistance training in older men. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L.

Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans.

Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans.

Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB.

Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF.

The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. Greenwood M, Kreider R, Earnest CP, Rasmussen C, Almada AL.

Differences in creatine retention among three nutritional formulations of oral creatine supplements. Hespel P, Op't Eijnde B, Van Leemputte M, Urso B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EA. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans.

Op 't Eijnde, B. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes , 50, Kreider RB. Effects of creatine supplementation on performance and training adaptations. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL.

Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Rosene JM, Whitman SA, Fogarty TD. A Comparison of Thermoregulation With Creatine Supplementation Between the Sexes in a Thermoneutral Environment.

Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gomez AL, Kraemer WJ. Physiological responses to short-term exercise in the heat after creatine loading. Watson G, Casa DJ, Fiala KA, Hile A, Roti MW, Healey JC, Armstrong LE, Maresh CM. Creatine use and exercise heat tolerance in dehydrated men.

Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat. Wright GA, Grandjean PW, Pascoe DD.

The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. Beis LY, Polyviou T, Malkova D, Pitsiladis YP. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners.

Easton C, Turner S, Pitsiladis YP. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat. Easton C, Calder A, Prior F, Dobinson S, I'Anson R, MacGregor R, Mohammad Y, Kingsmore D, Pitsiladis YP. The effects of a novel "fluid loading" strategy on cardiovascular and haematological responses to orthostatic stress.

Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans.

Polyviou TP, Easton C, Beis L, Malkova D, Takas P, Hambly C, Speakman JR, Koehler K, Pitsiladis YP. Effects of glycerol and creatine hyperhydration on doping-relevant blood parameters. Polyviou TP, Pitsiladis YP, Lee WC, Pantazis T, Hambly C, Speakman JR, Malkova D.

Thermoregulatory and cardiovascular responses to creatine, glycerol and alpha lipoic acid in trained cyclists.

Polyviou TP, Pitsiladis YP, Celis-Morales C, Brown B, Speakman JR, Malkova D. The Effects of Hyperhydrating Supplements Containing Creatine and Glucose on Plasma Lipids and Insulin Sensitivity in Endurance-Trained Athletes.

Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status?

A systematic review with meta-analyses. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Kley RA, Tarnopolsky MA, Vorgerd M.

Creatine for treating muscle disorders. Cochrane Database Syst. Tarnopolsky MA. Potential benefits of creatine monohydrate supplementation in the elderly.

Clinical use of creatine in neuromuscular and neurometabolic disorders. Hausmann ON, Fouad K, Wallimann T, Schwab ME.

Protective effects of oral creatine supplementation on spinal cord injury in rats. Spinal Cord. Rabchevsky AG, Sullivan PG, Fugaccia I, Scheff SW. Creatine diet supplement for spinal cord injury: influences on functional recovery and tissue sparing in rats.

Prass K, Royl G, Lindauer U, Freyer D, Megow D, Dirnagl U, Stockler-Ipsiroglu G, Wallimann T, Priller J. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke. Blood Flow Metab. Adcock KH, Nedelcu J, Loenneker T, Martin E, Wallimann T, Wagner BP.

Neuroprotection of creatine supplementation in neonatal rats with transient cerebral hypoxia-ischemia. Zhu S, Li M, Figueroa BE, Liu A, Stavrovskaya IG, Pasinelli P, Beal MF, Brown RH, Kristal BS, Ferrante RJ, Friedlander RM.

Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice. Allah Yar R, Akbar A, Iqbal F. Brain Res. Sullivan PG, Geiger JD, Mattson MP, Scheff SW. Dietary supplement creatine protects against traumatic brain injury. Brosnan JT, Brosnan ME. Creatine: endogenous metabolite, dietary, and therapeutic supplement.

Delanghe J, De Slypere JP, De Buyzere M, Robbrecht J, Wieme R, Vermeulen A. Normal reference values for creatine, creatinine, and carnitine are lower in vegetarians. Kalhan SC, Gruca L, Marczewski S, Bennett C, Kummitha C. Whole body creatine and protein kinetics in healthy men and women: effects of creatine and amino acid supplementation.

Parise, G. Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA. Acute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women.

Bundey S, Crawley JM, Edwards JH, Westhead RA. Serum creatine kinase levels in pubertal, mature, pregnant, and postmenopausal women.

King B, Spikesman A, Emery AE. The effect of pregnancy on serum levels of creatine kinase. Ellery SJ, Dickinson H, McKenzie M, Walker DW. Dietary interventions designed to protect the perinatal brain from hypoxic-ischemic encephalopathy--Creatine prophylaxis and the need for multi-organ protection.

Dickinson H, Davies-Tuck M, Ellery SJ, Grieger JA, Wallace EM, Snow RJ, Walker DW, Clifton VL. Maternal creatine in pregnancy: a retrospective cohort study. Ellery SJ, LaRosa DA, Kett MM, Della Gatta PA, Snow RJ, Walker DW, Dickinson H. Maternal creatine homeostasis is altered during gestation in the spiny mouse: is this a metabolic adaptation to pregnancy?

BMC Pregnancy Childbirth. Dickinson H, Ellery S, Ireland Z, LaRosa D, Snow R, Walker DW. Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy.

Ireland Z, Castillo-Melendez M, Dickinson H, Snow R, Walker DW. A maternal diet supplemented with creatine from mid-pregnancy protects the newborn spiny mouse brain from birth hypoxia. De Guingand DL, Ellery SJ, Davies-Tuck ML, Dickinson H. Creatine and pregnancy outcomes, a prospective cohort study in low-risk pregnant women: study protocol.

BMJ Open. Riehemann S, Volz HP, Wenda B, Hubner G, Rossger G, Rzanny R, Sauer H. Frontal lobe in vivo 31 P-MRS reveals gender differences in healthy controls, not in schizophrenics. NMR Biomed. Kondo DG, Forrest LN, Shi X, Sung YH, Hellem TL, Huber RS, Renshaw PF.

Creatine target engagement with brain bioenergetics: a dose-ranging phosphorus magnetic resonance spectroscopy study of adolescent females with SSRI-resistant depression.

Hellem TL, Sung YH, Shi XF, Pett MA, Latendresse G, Morgan J, Huber RS, Kuykendall D, Lundberg KJ, Renshaw PF. Creatine as a Novel Treatment for Depression in Females Using Methamphetamine: A Pilot Study.

Dual Diagn. Bebbington PE, Dunn G, Jenkins R, Lewis G, Brugha T, Farrell M, Meltzer H. The influence of age and sex on the prevalence of depressive conditions: report from the National Survey of Psychiatric Morbidity.

Kuehner C. Gender differences in unipolar depression: an update of epidemiological findings and possible explanations. Acta Psychiatr.

Lyoo IK, Kong SW, Sung SM, Hirashima F, Parow A, Hennen J, Cohen BM, Renshaw PF. Multinuclear magnetic resonance spectroscopy of high-energy phosphate metabolites in human brain following oral supplementation of creatine-monohydrate.

Psychiatry Res. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. Cox G, Mujika I, Tumilty D, Burke L. Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players.

Hamilton KL, Meyers MC, Skelly WA, Marley RJ. Oral creatine supplementation and upper extremity anaerobic response in females. Kambis KW, Pizzedaz SK. Short-term creatine supplementation improves maximum quadriceps contraction in women.

Smith-Ryan AE, Ryan ED, Fukuda DH, Costa PB, Cramer JT, Stout JR. The effect of creatine loading on neuromuscular fatigue in women. Aguiar, A.

Long-term creatine supplementation improves muscular performance during resistance training in older women. Greenhaff, P. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man.

Lond , 84, Wyss M, Braissant O, Pischel I, Salomons GS, Schulze A, Stockler S, Wallimann T. Creatine and creatine kinase in health and disease--a bright future ahead?

Wallimann T, Riek U, Moddel M. Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients.

Deldicque L, Decombaz J, Zbinden Foncea H, Vuichoud J, Poortmans JR, Francaux M. Kinetics of creatine ingested as a food ingredient. Persky AM, Brazeau GA, Hochhaus G. Pharmacokinetics of the dietary supplement creatine. Jager R, Purpura M, Shao A, Inoue T, Kreider RB.

Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Negrisoli G, Del Corona L. Hydrosoluble organic salts of creatine; Italy; Pischel, I. New creatine pyruvate derivatives from crystallization in polar solvents; Germany, ; , pp 1. Creatine ascorbates and a method of producing them; United States, ; , pp 1.

Abraham, S. Process for preparing a creatine heterocyclic acid salt and method of use; United States, ; , pp 1. Child, R. In In Creatine ethyl ester rapidly degrades to creatinine in stomach acid; International Society of Sports Nutrition 4th Annual Meeting; Las Vegas, NV, ;.

Giese MW, Lecher CS. Non-enzymatic cyclization of creatine ethyl ester to creatinine. Dalton RL, Sowinski RJ, Grubic TJ, Collins PB, Coletta AM, Reyes AG, Sanchez B, Koozehchian M, Jung YP, Rasmussen C, Greenwood M, Murano PS, Earnest CP, Kreider RB.

Hematological and Hemodynamic Responses to Acute and Short-Term Creatine Nitrate Supplementation. Galvan, E. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. eCollection Kreider R, Willoughby D, Greenwood M, Parise G, Payne E, Tarnopolsky M.

Effects of serum creatine supplementation on muscle creatine content. Pischel I, Gastner T. Creatine--its chemical synthesis, chemistry, and legal status. Howard AN, Harris RC. Compositions containing creatine; USP Office Editor: United States; Edgar G, Shiver HE.

The equilibrium between creatine and creatinine, in aqueous solution: the effect of hydrogen ion. J Am Chem Soc. Cannon JG, Orencole SF, Fielding RA, Meydani M, Meydani SN, Fiatarone MA, Blumberg JB, Evans WJ.

Acute phase response in exercise: interaction of age and vitamin E on neutrophils and muscle enzyme release. Download references.

Department of Health and Human Performance, Nova Southeastern University, Davie, Florida, USA. Faculty of Kinesiology and Health Studies, University of Regina, Regina, Canada.

Department of Physical Education, Faculty of Education, Brandon University, Brandon, MB, Canada. Sports Medicine Department, Mayo Clinic Health System, La Crosse, WI, USA. Department of Health, Nutrition, and Exercise Science, Messiah University, Mechanicsburg, PA, USA.

Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA. Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA, USA. School of Exercise and Sport Science, University of Mary Hardin-Baylor, Belton, TX, USA.

The Center for Applied Health Sciences, Canfield, Ohio, USA. You can also search for this author in PubMed Google Scholar. Conceptualization: DGC; Writing-original draft preparation: All authors. The authors declare that the content of this paper has not been published or submitted for publication elsewhere.

The author s read and approved the final manuscript. Correspondence to Jose Antonio. DGC has received research grants and performed industry sponsored research involving creatine supplementation, received creatine donation for scientific studies and travel support for presentations involving creatine supplementation at scientific conferences.

In addition, DGC serves on the Scientific Advisory Board for Alzchem a company which manufactures creatine and the editorial review board for the Journal of the International Society of Sports Nutrition and is a sports science advisor to the ISSN.

Furthermore, DGC has previously served as the Chief Scientific Officer for a company that sells creatine products. BG has received research grants, creatine donation for scientific studies, travel support for participation in scientific conferences includes the ISSN and honorarium for speaking at lectures from AlzChem a company which manufactures creatine.

In addition, BG serves on the Scientific Advisory Board for Alzchem a company that manufactures creatine. ARJ has consulted with and received external funding from companies that sell certain dietary ingredients and also writes for online and other media outlets on topics related to exercise and nutrition.

RBK is co-founder and member of the board of directors for the ISSN. In addition, RBK has conducted industry sponsored research on creatine, received financial support for presenting on creatine at industry sponsored scientific conferences includes the ISSN , and served as an expert witness on cases related to creatine.

Additionally, he serves as Chair of the Scientific Advisory Board for Alzchem that manufactures creatine monohydrate. ESR serves on the Scientific Advisory Board for Alzchem a company which manufactures creatine. AESR has received research funding from industry sponsors related to sports nutrition products and ingredients.

In addition, AESR serves on the Scientific Advisory Board for Alzchem a company that manufactures creatine. TAV has received funding to study creatine and is an advisor for supplement companies who sell creatine.

In addition, TAV is the current president of the ISSN. DSW serves as a scientific advisor to the ISSN and on the editorial review board for the Journal of the International Society of Sports Nutrition.

In addition, DSW is Past President of the ISSN and has received financial compensation from the ISSN to speak about creatine supplementation. TNZ has conducted industry sponsored research involving creatine supplementation and has received research funding from industry sponsors related to sports nutrition products and ingredients.

In addition, TNZ serves on the editorial review board for the Journal of the International Society of Sports Nutrition and is Past President of the ISSN. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Open Access This article is licensed under a Creative Commons Attribution 4. The images or other third party material in this article are included in the article's Creative Commons licence, unless indicated otherwise in a credit line to the material. If material is not included in the article's Creative Commons licence and your intended use is not permitted by statutory regulation or exceeds the permitted use, you will need to obtain permission directly from the copyright holder.

Reprints and permissions. Antonio, J. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18 , 13 Download citation. Received : 23 October Accepted : 28 January Published : 08 February Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

Download PDF. Download ePub. Review Open access Published: 08 February Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

Jose Antonio ORCID: orcid. Candow 2 , Scott C. Forbes 3 , Bruno Gualano 4 , Andrew R. Jagim 5 , Richard B. Kreider 6 , Eric S. Rawson 7 , Abbie E. Smith-Ryan 8 , Trisha A. VanDusseldorp 9 , Darryn S. Ziegenfuss 11 Show authors Journal of the International Society of Sports Nutrition volume 18 , Article number: 13 Cite this article k Accesses 50 Citations Altmetric Metrics details.

Abstract Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Introduction Creatine methylguanidine-acetic acid is endogenously formed from reactions involving the amino acids arginine, glycine and methionine in the kidneys and liver [ 1 ].

Creatine supplementation strategies. Full size image. Conclusions Based on our evidence-based scientific evaluation of the literature, we conclude that: 1. Creatine supplementation does not always lead to water retention.

Creatine is not an anabolic steroid. Creatine supplementation does not cause dehydration or muscle cramping. Creatine supplementation does not increase fat mass.

Creatine supplementation can be beneficial for a variety of athletic and sporting activities. Creatine supplementation provides a variety of benefits for females across their lifespan. Other forms of creatine are not superior to creatine monohydrate. Availability of data and materials Not applicable.

Abbreviations ACSM: American College of Sports Medicine ATP: Adenosine triphosphate C: Celsius CK: Creatine kinase CSA: Controlled substances act DEA: Drug enforcement association DHT: Dihydrotestosterone DSHEA: Dietary Supplement Health and Education Act ECW: Extracellular water FDA: Food and Drug Administration G: Grams GMP: Good Manufacturing Practices ICW: Intracellular water ISSN: International Society of Sports Nutrition Kg: Kilogram Km: Kilometer L: Liter MPS: Muscle protein synthesis NCAA: National Collegiate Athletic Association Nmol: Nanomole Oz: Ounce PCr: Phosphocreatine pH: Potential hydrogen s: Seconds pKa: Acid dissociation constant P i : Inorganic phosphate TBW: Total body water Yrs: Years of age.

References Wyss M, Kaddurah-Daouk R. Article CAS PubMed Google Scholar Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.

Article CAS Google Scholar Bongiovanni T, Genovesi F, Nemmer M, Carling C, Alberti G, Howatson G. Article PubMed Google Scholar de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ.

Article PubMed Google Scholar Dolan E, Gualano B, Rawson ES. Article PubMed Google Scholar Dolan E, Artioli GG, Pereira RMR, Gualano B. Article PubMed PubMed Central CAS Google Scholar Marques EP, Wyse ATS. Article PubMed Google Scholar Balestrino M, Adriano E.

Article CAS PubMed Google Scholar Sumien N, Shetty RA, Gonzales EB. Article CAS PubMed Google Scholar Fairman CM, Kendall KL, Hart NH, Taaffe DR, Galvao DA, Newton RU. Article CAS PubMed Google Scholar Valenzuela PL, Morales JS, Emanuele E, Pareja-Galeano H, Lucia A. Article CAS PubMed Google Scholar Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM.

Article PubMed PubMed Central CAS Google Scholar Davani-Davari D, Karimzadeh I, Sagheb MM, Khalili H. Article CAS PubMed Google Scholar Robinson SM, Reginster JY, Rizzoli R, Shaw SC, Kanis JA, Bautmans I, Bischoff-Ferrari H, Bruyere O, Cesari M, Dawson-Hughes B, Fielding RA, Kaufman JM, Landi F, Malafarina V, Rolland Y, van Loon LJ, Vellas B, Visser M, Cooper C.

Article CAS PubMed Google Scholar Chilibeck PD, Kaviani M, Candow DG, Zello GA. Article PubMed PubMed Central Google Scholar Butts J, Jacobs B, Silvis M.

Article PubMed Google Scholar Farshidfar F, Pinder MA, Myrie SB. Article CAS PubMed Google Scholar Ainsley Dean PJ, Arikan G, Opitz B, Sterr A.

Article PubMed PubMed Central Google Scholar Andres S, Ziegenhagen R, Trefflich I, Pevny S, Schultrich K, Braun H, Schanzer W, Hirsch-Ernst KI, Schafer B, Lampen A. Article PubMed Google Scholar Pinto CL, Botelho PB, Pimentel GD, Campos-Ferraz PL, Mota JF. Article CAS PubMed Google Scholar Gualano B, Rawson ES, Candow DG, Chilibeck PD.

Article CAS PubMed Google Scholar Twycross-Lewis R, Kilduff LP, Wang G, Pitsiladis YP. Article CAS PubMed Google Scholar Ellery SJ, Walker DW, Dickinson H. Article CAS PubMed Google Scholar Brosnan ME, Brosnan JT.

Article CAS PubMed Google Scholar Deminice R, de Castro GS, Brosnan ME, Brosnan JT. Article CAS PubMed Google Scholar Balestrino M, Sarocchi M, Adriano E, Spallarossa P. Google Scholar Freire Royes LF, Cassol G. Article CAS PubMed Google Scholar Riesberg LA, Weed SA, McDonald TL, Eckerson JM, Drescher KM.

Article CAS PubMed PubMed Central Google Scholar Hultman, E. Article PubMed Google Scholar Rosene JM, Matthews TD, Mcbride KJ, Galla A, Haun M, Mcdonald K, Gagne N, Lea J, Kasen J, Farias C. CAS PubMed Google Scholar Ziegenfuss T, Lowery LM, Lemon P.

Google Scholar Francaux M, Poortmans JR. Article PubMed Google Scholar Andre TL, Gann JJ, McKinley-Barnard SK, Willoughby DS. Google Scholar Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB. Article CAS PubMed Google Scholar Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS.

Article PubMed PubMed Central CAS Google Scholar Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. PubMed PubMed Central Google Scholar Ribeiro AS, Avelar A, Kassiano W, Nunes JP, Schoenfeld BJ, Aguiar AF, Trindade MCC, Silva AM, Sardinha LB, Cyrino ES.

Article CAS PubMed Google Scholar Kersey RD, Elliot DL, Goldberg L, Kanayama G, Leone JE, Pavlovich M, Pope HG. Article PubMed PubMed Central Google Scholar Davey RA, Grossmann M. PubMed PubMed Central Google Scholar Rawson ES, Clarkson PM, Price TB, Miles MP.

Article CAS PubMed Google Scholar Persky AM, Rawson ES. Article PubMed Google Scholar Pritchard NR, Kalra PA. Article CAS PubMed Google Scholar Poortmans JR, Auquier H, Renaut V, Durussel A, Saugy M, Brisson GR.

Article CAS PubMed Google Scholar Greenhaff P. Article CAS PubMed Google Scholar Rawson ES. Google Scholar Poortmans JR, Francaux M. Article CAS PubMed Google Scholar de Souza E Silva A; Pertille, A.

Article CAS PubMed Google Scholar Gualano B, Roschel H, Lancha AH, Brightbill CE, Rawson ES. Article CAS PubMed Google Scholar Rawson ES, Clarkson PM, Tarnopolsky MA. Article PubMed PubMed Central Google Scholar Harris RC, Soderlund K, Hultman E. Article CAS Google Scholar van der Merwe J, Brooks NE, Myburgh KH.

Article PubMed Google Scholar Ustuner ET. Article PubMed PubMed Central Google Scholar Bartsch G, Rittmaster RS, Klocker H. Article CAS PubMed Google Scholar Trueb RM.

Article CAS PubMed Google Scholar Vatani DS, Faraji H, Soori R, Mogharnasi M. Article Google Scholar Arazi H, Rahmaninia F, Hosseini K, Asadi A.

Article Google Scholar Cook CJ, Crewther BT, Kilduff LP, Drawer S, Gaviglio CM. Article CAS PubMed PubMed Central Google Scholar Cooke MB, Brabham B, Buford TW, Shelmadine BD, McPheeters M, Hudson GM, Stathis C, Greenwood M, Kreider R, Willoughby DS.

Article CAS PubMed PubMed Central Google Scholar Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.

Article CAS PubMed Google Scholar Volek JS, Ratamess NA, Rubin MR, Gomez AL, French DN, McGuigan MM, Scheett TP, Sharman MJ, Hakkinen K, Kraemer WJ. Article CAS PubMed Google Scholar Rahimi R, Faraji H, Vatani DS, Qaderi M. Google Scholar Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. Article CAS PubMed Google Scholar Poortmans JR, Francaux M.

Article CAS PubMed Google Scholar Terjung RL, Clarkson P, Eichner ER, Greenhaff PL, Hespel PJ, Israel RG, Kraemer WJ, Meyer RA, Spriet LL, Tarnopolsky MA, Wagenmakers AJ, Williams MH. Article CAS PubMed Google Scholar Kraemer WJ, Volek JS.

CAS Google Scholar Deminice R, Rosa FT, Pfrimer K, Ferrioli E, Jordao AA, Freitas E. CAS PubMed Google Scholar Greenwood M, Farris J, Kreider R, Greenwood L, Byars A.

Article CAS PubMed Google Scholar Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A. Article CAS PubMed Google Scholar Chang CT, Wu CH, Yang CW, Huang JY, Wu MS.

Article CAS PubMed Google Scholar Unnithan VB, Veehof SH, Vella CA, Kern M. CAS PubMed Google Scholar Hayashi AP, Solis MY, Sapienza MT, Otaduy MC, de Sa Pinto AL, Silva CA, Sallum AM, Pereira RM, Gualano B.

Article CAS PubMed Google Scholar Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D. Article CAS PubMed Google Scholar Sakellaris G, Kotsiou M, Tamiolaki M, Kalostos G, Tsapaki E, Spanaki M, Spilioti M, Charissis G, Evangeliou A.

Article CAS PubMed Google Scholar Kayton S, Cullen RW, Memken JA, Rutter R. Article CAS PubMed Google Scholar Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS.

Article CAS PubMed Google Scholar Gotshalk LA, Volek JS, Staron RS, Denegar CR, Hagerman FC, Kraemer WJ. Article CAS PubMed Google Scholar Silva AJ, Machado Reis V, Guidetti L, Bessone Alves F, Mota P, Freitas J, Baldari C. CAS PubMed Google Scholar Forbes SC, Sletten N, Durrer C, Myette-Cote E, Candow D, Little JP.

Article CAS PubMed Google Scholar Antonio J, Ciccone V. Article CAS PubMed Google Scholar Chilibeck PD, Magnus C, Anderson M.

Article PubMed Google Scholar Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Article CAS PubMed Google Scholar Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG. Article CAS PubMed Google Scholar Gualano B, Macedo AR, Alves CR, Roschel H, Benatti FB, Takayama L, de Sa Pinto AL, Lima FR, Pereira RM.

Article CAS PubMed Google Scholar Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Article CAS PubMed Google Scholar Bourgeois JM, Nagel K, Pearce E, Wright M, Barr RD, Tarnopolsky MA.

Article PubMed Google Scholar Lobo DM, Tritto AC, da Silva LR, de Oliveira PB, Benatti FB, Roschel H, Niess B, Gualano B, Pereira RM.

Article CAS PubMed Google Scholar Sales LP, Pinto AJ, Rodrigues SF, Alvarenga JC, Goncalves N, Sampaio-Barros MM, Benatti FB, Gualano B, Rodrigues Pereira RM. Article CAS PubMed Google Scholar Forbes S, Candow D, Krentz J, Roberts M, Young K. Article PubMed Central Google Scholar Hunter A.

Google Scholar Myers V. Article CAS Google Scholar Casey A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL. Google Scholar Greenhaff PL, Bodin K, Soderlund K, Hultman E. Google Scholar Ostojic SM, Ahmetovic Z.

Article PubMed Google Scholar Gualano B, Artioli GG, Poortmans JR, Lancha Junior AH. Article CAS PubMed Google Scholar Cruz-Jentoft AJ, Bahat G, Bauer J, Boirie Y, Bruyere O, Cederholm T, Cooper C, Landi F, Rolland Y, Sayer AA, Schneider SM, Sieber CC, Topinkova E, Vandewoude M, Visser M, Zamboni M.

Article PubMed Google Scholar Mcleod JC, Stokes T, Phillips SM. Article PubMed PubMed Central Google Scholar Stout JR, Sue Graves B, Cramer JT, Goldstein ER, Costa PB, Smith AE, Walter AA.

CAS PubMed Google Scholar Canete S, San Juan AF, Perez M, Gomez-Gallego F, Lopez-Mojares LM, Earnest CP, Fleck SJ, Lucia A. PubMed Google Scholar Baker TP, Candow DG, Farthing JP.

Article PubMed Google Scholar Chami J, Candow DG. Article CAS PubMed Google Scholar Bermon S, Venembre P, Sachet C, Valour S, Dolisi C. Article CAS PubMed Google Scholar Rawson ES, Wehnert ML, Clarkson PM. Article CAS PubMed Google Scholar Rawson ES, Clarkson PM. Article CAS PubMed Google Scholar Wiroth JB, Bermon S, Andrei S, Dalloz E, Hebuterne X, Dolisi C.

Article CAS PubMed Google Scholar Branch JD. Article CAS PubMed Google Scholar Devries MC, Phillips SM. Article CAS PubMed Google Scholar Candow DG, Chilibeck PD, Forbes SC.

Article CAS PubMed Google Scholar Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. CAS PubMed Google Scholar Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH.

Article CAS PubMed Google Scholar Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Article CAS PubMed Google Scholar Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL. Google Scholar Steenge GR, Simpson EJ, Greenhaff PL.

Article CAS Google Scholar Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. Article PubMed PubMed Central CAS Google Scholar Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A.

Article CAS PubMed Google Scholar Greenwood M, Kreider R, Earnest CP, Rasmussen C, Almada AL. Google Scholar Hespel P, Op't Eijnde B, Van Leemputte M, Urso B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EA. Article CAS PubMed PubMed Central Google Scholar Op 't Eijnde, B.

Article CAS PubMed Google Scholar Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. Article CAS PubMed Google Scholar Rosene JM, Whitman SA, Fogarty TD. PubMed PubMed Central Google Scholar Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gomez AL, Kraemer WJ.

Article CAS PubMed Google Scholar Watson G, Casa DJ, Fiala KA, Hile A, Roti MW, Healey JC, Armstrong LE, Maresh CM. PubMed PubMed Central Google Scholar Weiss BA, Powers ME. CAS PubMed Google Scholar Wright GA, Grandjean PW, Pascoe DD. PubMed Google Scholar Beis LY, Polyviou T, Malkova D, Pitsiladis YP.

Article CAS PubMed Google Scholar Easton C, Calder A, Prior F, Dobinson S, I'Anson R, MacGregor R, Mohammad Y, Kingsmore D, Pitsiladis YP.

Article PubMed Google Scholar Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. Article CAS PubMed Google Scholar Polyviou TP, Easton C, Beis L, Malkova D, Takas P, Hambly C, Speakman JR, Koehler K, Pitsiladis YP.

Article CAS PubMed PubMed Central Google Scholar Polyviou TP, Pitsiladis YP, Lee WC, Pantazis T, Hambly C, Speakman JR, Malkova D. Article PubMed PubMed Central CAS Google Scholar Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Article PubMed PubMed Central Google Scholar Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J.

Article PubMed PubMed Central Google Scholar Kley RA, Tarnopolsky MA, Vorgerd M. Google Scholar Tarnopolsky MA. Article CAS PubMed Google Scholar Tarnopolsky MA. Article PubMed Google Scholar Hausmann ON, Fouad K, Wallimann T, Schwab ME.

Article CAS PubMed Google Scholar Rabchevsky AG, Sullivan PG, Fugaccia I, Scheff SW. Article PubMed Google Scholar Prass K, Royl G, Lindauer U, Freyer D, Megow D, Dirnagl U, Stockler-Ipsiroglu G, Wallimann T, Priller J.

Article CAS PubMed Google Scholar Adcock KH, Nedelcu J, Loenneker T, Martin E, Wallimann T, Wagner BP. Article CAS PubMed Google Scholar Zhu S, Li M, Figueroa BE, Liu A, Stavrovskaya IG, Pasinelli P, Beal MF, Brown RH, Kristal BS, Ferrante RJ, Friedlander RM.

Article CAS PubMed PubMed Central Google Scholar Allah Yar R, Akbar A, Iqbal F. Article CAS PubMed Google Scholar Sullivan PG, Geiger JD, Mattson MP, Scheff SW.

Article CAS PubMed Google Scholar Brosnan JT, Brosnan ME. Article CAS PubMed Google Scholar Delanghe J, De Slypere JP, De Buyzere M, Robbrecht J, Wieme R, Vermeulen A.

Article CAS PubMed Google Scholar Kalhan SC, Gruca L, Marczewski S, Bennett C, Kummitha C. Article CAS PubMed Google Scholar Parise, G. Article CAS PubMed Google Scholar Bundey S, Crawley JM, Edwards JH, Westhead RA.

Article CAS PubMed PubMed Central Google Scholar King B, Spikesman A, Emery AE. Article CAS PubMed Google Scholar Ellery SJ, Dickinson H, McKenzie M, Walker DW. Article CAS PubMed Google Scholar Dickinson H, Davies-Tuck M, Ellery SJ, Grieger JA, Wallace EM, Snow RJ, Walker DW, Clifton VL.

Animal proteins, particularly red meat and fish, contain creatine naturally, but you'd need to eat almost inhuman amounts of each to hit the level available in most creatine supplements. Your muscles convert creatine into phosphocreatine, which stimulates the production of adenosine triphosphate ATP , which provides your body with energy for short, explosive bursts of exercise.

So you do get stronger—just not immediately. That's why some people take it as a supplement to boost their performance in the gym. The mechanism is straightforward: If you're able to lift more weight in the gym, you're able to create more of the muscle fiber tears that your body can then repair and rebuild bigger and stronger after your workout.

The good news is that creatine supplementation is well-studied in scientific circles perhaps more so than any other supplement, short of protein powder. And, if you're taking creatine supplements correctly, that science largely considers creatine safe and effective. In short, creatine, when taken as recommended, delivers on its promises of strength and muscle gain.

But them there's the not-so-great news: You can incorrectly take creatine read: "user error" , which can result in side effects.

Take creatine the wrong way and you won't experience the same benefits as someone who follows direction. In other words, you're wasting your money. And, if you're buying the good stuff, creatine supplements aren't cheap. Don't worry, though: "You should feel good about your creatine supplementation," says Michael Roussell, Ph.

Creatine doesn't have the same effect in everyone who takes it, but a majority of people will gain weight by using it. But that water weight is good. Creatine pulls more water into your muscles, making your muscles bigger and fuller.

And if you're not gaining weight on creatine in the short-term, you may not be drinking enough water. Make sure you're well-hydrated when you're taking creatine supplements.

After that initial retention period, subsequent gains are due to the increase in the workload you can handle, according to Paul Greenhaff, Ph. Basically, if you continue pushing harder and harder in the gym, creatine will keep fueling you to greater gains.

That said, you can't take creatine, not workout, and expect to gain muscle. It just doesn't work that way. Some forms of the supplement are indeed better than others.

One category to watch out for: "pre-workout" supplements that advertise that they contain creatine. Surprise: Many of these supplements do not contain the minimum amount of the nutrient proven to be effective. Powder is the way to go.

Studies show that liquid creatine and creatine ethyl ester CEE are unstable and break down in your blood system. Chad Kerksick, Ph. Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance. Fruit juice? It works with any carbohydrate-containing beverage though, so if fruit juice isn't your thing, sports beverages work just fine too.

You need about 70 grams of simple sugars for every five grams of creatine, Greenhaff says. He suggests looking for a drink or supplement with 60 grams of carbs per grams of product. You want the powder in your muscles, not in the glass.

If this happens, try a different brand. And pills? While they're effective, you often have to take a ton, especially during the creatine loading phase , in order to hit an effective dosage. If you love taking pills, go for it. For everyone else, powders seem to be the best bet. Here's a buyer's guide for what to look for in a high-quality, effective creatine supplement.

According to the Cleveland Clinic , it's recommended to get 3 to 5 grams of creatine per day. Typically, one scope of creatine powder is enough to cover this amount. It is recommended by the National Library of Medicine to take the creatine post exercise. Note, though, that more is not better.

Take over the recommended 5 grams of creatine, and you're simply wasting your product. The body will not use more than it needs. Just as our bodies produce creatine, the chemical is also found naturally in various foods.

Try these recipes for creatine-rich meals:. Those who are vegetarian or vegan, and are missing out on these kinds of foods, may greatly benefit from supplementing creatine. Don't believe everything you read on Reddit. Researchers are constantly studying creatine for its effectiveness and safety.

There have been anecdotal reports of kidney damage, blood sugar concerns, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects.

But the key word is anecdotal. Some of these conditions can be caused by consuming too much of certain vitamins, says Tod Cooperman, M. To be safe, he recommends using creatine only if you are healthy and have no kidney problems. Studies have found creatine to be very safe.

Creatine helps your Creatine monohydrate benefits produce energy benefitw heavy lifting or high intensity exercise. Ginseng capsules often bfnefits creatine supplements to enhance strength and DKA and type diabetes performance, but older Cgeatine and Creatine monohydrate benefits may also benefit. Studies show that it can increase muscle mass, strength, and exercise performance. Additionally, it may help lower blood sugar and improve brain functionalthough more research is needed in these areas. Some people believe that creatine is unsafe and has many side effects. However, scientific evidence does not support these claims.

Supplements can be used to improve bnefits performance, build Creatine monohydrate benefits mass, and treat problems that Paleo diet dinner when a body cannot metabolize Caffeine withdrawal fully. Creatine is a nitrogenous organic acid that helps Paleo diet dinner energy to cells throughout the body, particularly muscle cells.

It occurs naturally beneits red meat and fish, it is Pre-game/loading meals by the body, and it can also be obtained from supplements.

Some evidence suggests that it might prevent skin aging, treat muscle diseases, beenefits people with genefits sclerosis Creatine monohydrate benefits to Paleo diet dinner, enhance cognitive Monohydrste, and more.

Additional evidence is needed Energy-boosting superfoods confirm these mnoohydrate. Creatine is formed of three amino acids: L-arginine, glycine, and L-methionine. CCreatine makes up about 1 percent of the monohyddate volume of human blood.

Around 95 percent of venefits in the human body is monohydratee in skeletal muscle, and 5 percent is in the beenefits. Between 1. It is transported through the blood venefits used by parts User-friendly interface the body benefitx have high energy Brain health and music therapy, such Herbal skin rejuvenation skeletal muscle and the mononydrate.

Different forms of creatine are used in supplements, including creatine monohydrate and creatine Creaine. No creatine supplement has monohysrate been approved for use by the Nenefits States Benrfits.

Food and Drug Administration Monohhdrate. There bdnefits dangers associated monohydrqte use of unrestricted supplements. A person needs between 1 and Creatnie grams g of creatine a day.

Around half of this comes from the mojohydrate, and the rest is synthesized benefist the body. Monohhydrate sources include red meat and fish.

Monohydratf pound of raw beef or salmon provides 1 to 2 grams g of creatine. Creatine can supply energy to parts Cretaine the body where it is needed. Monohydrae use bbenefits to increase energy production, improve athletic performance, and to allow them to train harder.

People who cannot synthesize creatine because of a health condition may need to monohycrate 10 to 30 g a day to monohydate health problems. Monohydratf is Creatone of Cratine most popular supplements in the U.

It is also moonhydrate most Creagine supplement found in sports nutrition supplements, including sports Crratine. Athletes commonly use creatine supplements, benerits there is some evidence that they are effective in high-intensity training.

Benefist idea is that creatine allows the body to Creatine for reducing mental fatigue more energy. With more energy, athletes monoyydrate work harder and achieve more.

Mojohydratea review concluded that creatine:. Behefits appears to be useful in short-duration, high-intensity, intermittent Crwatine, but Paleo diet dinner necessarily in other types of exercise. However, a study published in found that Creatibe supplementation did brnefits boost fitness or performance moohydrate 17 young female athletes who used it for 4 weeks.

Carb-restricted diets, according Cognitive health strategies the U. National Monhoydrate of Medicine, creatine Creatine monohydrate benefits not build muscle.

The increase in body bebefits occurs because creatine causes the moonhydrate to hold monohjdrate. Research bebefits that creatine supplements may Creatone prevent muscle damage Creatone enhance the Creatine monohydrate benefits monohyvrate after an Best water weight reduction practices has experienced an injury.

Bennefits may also have an Creaatine effect after an intense session of resistance training, mpnohydrate it may help Paleo diet dinner Cgeatine.

It may have a role in rehabilitation for brain and other injuries. An average young male weighing 70 beenfits kg has a store, or pool, of creatine of around to g. Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective Ceeatine for most of them.

Supplements are also taken to increase creatine in the brain. This can help relieve benevits, symptoms of autismand movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children.

However, it does not affect everyone in the same way. While creatine occurs naturally in the body, creatine supplements are not a natural substance. Anyone considering using these or other supplements should do so only after researching the company that provides them.

A review of 14 studies, published infound that monohyfrate with muscular dystrophy who took creatine experienced an increase in muscle strength of 8. Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results.

In Benefkts Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant. They experienced improvements in their symptoms as early as benefkts weeks, and the improvement continued up to weeks 4 and 8.

A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine.

After taking a Creatibe supplement each day for 6 weeks, 45 participants scored better on working memory and intelligence tests, specifically tasks taken under time pressure, than other people who took a placebo. Those who took the supplement did better than those who took only a placebo.

People with Creatjne disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements. The safety of creatine supplements has not been confirmed during pregnancy or breastfeeding, so women are advised to avoid it at this time.

Use of creatine can lead to weight gain. While this may be mostly due to water, it can have a negative impact on athletes aiming at particular weight categories. It may also affect performance in activities where the center of gravity is a factor.

Ina review of 14 studies on creatine supplementation and exercise performance, published in Cochrane concluded that it:. Updating their statement inthey conclude that creatine supplementation is acceptable within recommended doses, and for short-term use for competitive athletes who are eating a proper diet.

The Mayo Clinic advises cautionnoting that creatine could potentially:. A number of energy drinks now combine creatine with Cdeatine and ephedra. There is some concern that this could have serious adverse effects, after one athlete experienced a stroke. Creatine affects water levels in the body.

Taking creatine with diuretics may lead to dehydration. Combining creatine with any drug that affects the kidneys is not recommended. Taking it with probenecid, a treatment for goutmay also increase the risk of kidney damage.

Creatine is big business. People in the U. The International Olympic Committee Beefits and the National Collegiate Athletic Association NCAA allow the use of creatine, and it is widely used among professional athletes.

In the past, the NCAA allowed member schools and colleges to provide creatine to students with school funds, but this is no longer permitted. Creatine has not been shown to be effective for all kinds of sport, nor has it been found to benefit people who already have naturally high levels of creatine in their body, or those who are already high-performing athletes.

Monohydrat it may turn out to be helpful in treating some medical conditions, individual athletes need to investigate if it is really worthwhile for them. Creatine supplements should never bejefits used long term. As with any supplement, it is best to opt for moderate use, and to discuss it first with a physician.

Whenever possible, nutrients should first come from natural sources. Most health Creagine would recommend following a healthful, balanced diet and getting nutrients from dietary sources, before using supplements as a backup. Taking protein powder or creatine after a workout may aid in muscle recovery and exercise performance.

Learn more. There ebnefits evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine.

Creatibe are some of the best bodybuilding supplements? In this article, we look at possible benefits of various supplements and provide a list of…. Branched-chain amino acids BCAAs are a group of three essential amino acids.

Research suggests that BCAAs can improve muscle mass and exercise…. What are Creatins Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Should I use creatine rCeatine Medically reviewed by Debra Rose Wilson, Ph. What is creatine?

Sources and needs Uses Safety Effects at high doses Interactions Should I use creatine supplements? Fast facts on creatine Athletes use creatine to assist in high-intensity training. It can cause body mass increase. Because creatine helps build muscle, it may be useful for individuals with muscular dystrophy.

There is some evidence that creatine can boost memory. Creatine appears to be safe in moderate doses, but long-term safety has not been proven. Was this helpful? Share on Pinterest Creatine is a common ingredient muscle-building supplements and sports drinks.

Source and needs.

: Creatine monohydrate benefits

Creatine: Uses, Benefits, Side Effects, and More	And as far as formulations, the International Society of Sports Nutrition has approved and recommends creatine monohydrate supplements as not only a safe form of the supplement, but also the most effective one available. RELATED: 8 Ways Strength Training Boosts Your Health and Fitness. In general, the muscle can hold about 2 to 3 g of creatine per kilogram of muscle mass. So the amount of creatine you use will depend on the amount of muscle mass you have. The most common use of creatine supplements is to help attain goals in exercise and sports. Bodybuilders, weightlifters, endurance runners, wrestlers, and other athletes use it to build muscle and enhance performance, stamina, and recovery time. It is especially helpful in sports that require brief, high-intensity activity. So in theory, the higher creatine stores you have, the more time you have until you fatigue. But research shows that your body is only capable of storing enough ATP for 8 to 10 seconds of high-intensity exercise — and after that, it needs to produce new ATP for you to continue. This is all great for bodybuilders. In other research, creatine was determined to be the single most beneficial supplement available for adding muscle mass out of six supplements that had sufficient data to be analyzed in the meta-analysis. One analysis found that creatine supplementation may enhance performance in track sports like sprinting , combat sports like boxing , team sports like basketball , and more. Other research shows that creatine supplementation helped muscle recover faster and reduced muscle damage after intense exercise. Creatine is generally considered to be safe when taken properly, and is not considered a banned substance by the International Olympic Committee, and the National Collegiate Athletic Association. Still, any supplement should be used carefully and after discussion with a dietitian or doctor. There are some potential health risks and side effects that you should be aware of before taking creatine. Muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration, weight gain, water retention , heat intolerance, and fever have all been linked to the supplement. Weight gain might be the most common side effect. There have also been concerns that creatine can cause kidney damage, and doctors warn that people with a history of kidney disease or conditions, such as diabetes, that increase the risk of kidney problems should steer clear of the supplement. Department of Health and Human Services. Also note that taking creatine with caffeine may decrease its efficacy. Among the elderly and people who are vegans or vegetarians those who can be low in creatine to begin with , some research suggests those individuals can increase their ability to reason quickly and think abstractly when supplementing with creatine, Bates says. More research needs to be done to see if people with normal levels of creatine might get any of the same cognitive benefits by using supplements. Creatine may also help you keep your skin from showing signs of age. Applying a cream containing creatine daily for six weeks reduced skin sag and wrinkles in men in one study; and separate research found that a cream with creatine and folic acid improved sun damage and reduced wrinkles. RELATED: 6 Supplements for Glowy Skin and Gorgeous Hair. And some preliminary research has investigated whether or not creatine can help lessen symptoms in patients with heart disease, or slow progression of problems by increasing blood flow and improving physical endurance and skeletal muscle strength. Creatine supplements will help your body produce more energy so you fatigue less during short, high-intensity exercise. Taking creatine will also help you increase muscle mass and strength. Creatine may cause muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration , weight gain, water retention, heat intolerance, and fever. Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that. Some research suggests creatine usage may worsen hair loss by increasing levels of androgen a male hormone known to contribute to hair loss in the blood. Because creatine pulls water into your cells, you will likely put on water weight or weight from having more muscle — but not fat. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. Neurorehabil Neural Repair. Kingsley M, Cunningham D, Mason L, Kilduff LP, McEneny J. Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress. Oxid Med Cell Longev. Kley RA, Tarnopolsky MA, Vorgerd M. Creatine for treating muscle disorders. Cochrane Database Syst Rev. Korzun WJ. Oral creatine supplements lower plasma homocysteine concentrations in humans. Clin Lab Sci. McMorris T, Harris RC, Swain J, et al. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology Berl. Metzl JD, Small E, Levine SR. Gershel JC. Creatine use among young athletes. Patra S, Ghosh A, Roy SS, et al. A short review on creatine-creatine kinase system in relation to cancer and some experimental results on creatine as adjuvant in cancer therapy. Amino Acids. Persky AM, Rawson ES. Safety of creatine supplementation. Subcell Biochem. Sheth NP, Sennett B, Berns JS. Rhabdomyolysis and acute renal failure following arthroscopic knee surgery in a college football player taking creatine supplements. Clin Nephrol. Simon DK, Wu C, Tilley BC, et al. Caffeine and progression of Parkinson disease: a deleterious interaction with creatine. Clin Neuropharmacol. Sullivan PG, Geiger JD, Mattson MP, Scheff SW. Dietary supplement creatine protects against traumatic brain injury. Ann Neurol. Tarnopolsky MA, Beal MF. Potential for creatine and other therapies targeting cellular energy dysfunction in neurological disorders [Review]. Tyler TF, Nicholas SJ, Hershman EB, Glace BW, Mullaney MJ, McHugh MP. The effect of creatine supplementation on strength recovery after anterior cruciate ligament ACL reconstruction: a randomized, placebo-controlled, double-blind trial. Am J Sports Med. Willer B, Stucki G, Hoppeler H, Bruhlmann P, Krahenbuhl S. Effects of creatine supplementation on muscle weakness in patients with rheumatoid arthritis. Witte KK, Clark AL, Cleland JG. Chronic heart failure and micronutrients. J Am Coll Cardiol. Share Facebook Twitter Linkedin Email Home Health Library. Creatine Phosphocreatine. Uses Athletic performance Most human studies have taken place in laboratories, not in people actually playing sports. Heart disease Preliminary studies suggest that creatine supplements may help lower levels of triglycerides fats in the blood in men and women with high concentrations of triglycerides. Cancer Preliminary studies suggest that creatine may have anticancer properties. Chronic Obstructive Pulmonary Disease COPD One study found that people with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health status compared with those who took placebo. Muscular dystrophy People who have muscular dystrophy may have less creatine in their muscle cells, which may contribute to muscle weakness. Parkinson disease People with Parkinson disease PD have decreased muscular fitness, including decreased muscle mass, muscle strength, and increased fatigue. Amyotrophic Lateral Sclerosis ALS or Lou Gehrig's disease Creatine appears to slow the progression of ALS and improves patients' quality of life. Dietary Sources About half of the creatine in our bodies is made from amino acids in the liver, kidney, and pancreas. Available Forms Supplements are commonly sold as powders. How to Take It Pediatric Creatine supplements are not recommended for children or teens. Adult Sample doses are below. You should ask your doctor to help determine the right dose for you. Maintenance dose in exercise performance for adults ages 19 and older : Take 2 g daily. Precautions Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. Side effects of creatine include: Weight gain Muscle cramps Muscle strains and pulls Stomach upset Diarrhea Dizziness High blood pressure Liver dysfunction Kidney damage Most studies have found no significant side effects at the doses used for up to 6 months. People with kidney disease, high blood pressure, or liver disease should not take creatine. Possible Interactions If you are being treated with any of the following medications, you should not use creatine without talking to your doctor first. However, according to the U. National Library of Medicine, creatine does not build muscle. The increase in body mass occurs because creatine causes the muscles to hold water. Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury. Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping. It may have a role in rehabilitation for brain and other injuries. An average young male weighing 70 kilograms kg has a store, or pool, of creatine of around to g. Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective treatment for most of them. Supplements are also taken to increase creatine in the brain. This can help relieve seizures, symptoms of autism , and movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children. However, it does not affect everyone in the same way. While creatine occurs naturally in the body, creatine supplements are not a natural substance. Anyone considering using these or other supplements should do so only after researching the company that provides them. A review of 14 studies, published in , found that people with muscular dystrophy who took creatine experienced an increase in muscle strength of 8. Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results. In South Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant. They experienced improvements in their symptoms as early as 2 weeks, and the improvement continued up to weeks 4 and 8. A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine. After taking a 5-g supplement each day for 6 weeks, 45 participants scored better on working memory and intelligence tests, specifically tasks taken under time pressure, than other people who took a placebo. Those who took the supplement did better than those who took only a placebo. People with kidney disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements. The safety of creatine supplements has not been confirmed during pregnancy or breastfeeding, so women are advised to avoid it at this time. Use of creatine can lead to weight gain. While this may be mostly due to water, it can have a negative impact on athletes aiming at particular weight categories. It may also affect performance in activities where the center of gravity is a factor. In , a review of 14 studies on creatine supplementation and exercise performance, published in Cochrane concluded that it:. Updating their statement in , they conclude that creatine supplementation is acceptable within recommended doses, and for short-term use for competitive athletes who are eating a proper diet. The Mayo Clinic advises caution , noting that creatine could potentially:. A number of energy drinks now combine creatine with caffeine and ephedra. There is some concern that this could have serious adverse effects, after one athlete experienced a stroke. Creatine affects water levels in the body. Taking creatine with diuretics may lead to dehydration. Combining creatine with any drug that affects the kidneys is not recommended. Taking it with probenecid, a treatment for gout , may also increase the risk of kidney damage. Creatine is big business. People in the U. The International Olympic Committee IOC and the National Collegiate Athletic Association NCAA allow the use of creatine, and it is widely used among professional athletes. In the past, the NCAA allowed member schools and colleges to provide creatine to students with school funds, but this is no longer permitted. Creatine has not been shown to be effective for all kinds of sport, nor has it been found to benefit people who already have naturally high levels of creatine in their body, or those who are already high-performing athletes. While it may turn out to be helpful in treating some medical conditions, individual athletes need to investigate if it is really worthwhile for them.
Should I use creatine supplements?	Omnohydrate, the creatine mlnohydrate protocol appeared to be well tolerated and did Creatine monohydrate benefits adversely affect laboratory markers Benerits kidney function, oxidative Nervous system support, and bone health [ 818283 ]. Article PubMed Google Scholar Balestrino M, Adriano E. Creatine supplementation does not affect clinical health markers in football players. health's editorial guidelines. Article PubMed Central Google Scholar. It's especially draining when you results come so slowly.
What is creatine?	However, one survey conducted with college students found that teen athletes frequently exceed the recommended loading and maintenance doses of creatine. Creatine has not been tested to determine whether it is safe or effective in people under Preliminary studies suggest that creatine supplements may help lower levels of triglycerides fats in the blood in men and women with high concentrations of triglycerides. In a few studies of people with heart failure, those who took creatine in addition to receiving standard medical care, increased the amount of exercise they could do before becoming fatigued, compared to those who took placebo. Getting tired easily is one of the major symptoms of heart failure. One study of 20 people with heart failure found that short-term creatine supplementation in addition to standard medication helped to increase body weight and improved muscle strength. Other studies, however, showed no improvement. Creatine has also been reported to help lower levels of homocysteine. Homocysteine is associated with heart disease, including heart attack and stroke. One study found that people with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health status compared with those who took placebo. They did not increase their exercise capacity. People who have muscular dystrophy may have less creatine in their muscle cells, which may contribute to muscle weakness. One study found that taking creatine led to a small improvement in muscle strength. However, other studies found no effect. People with Parkinson disease PD have decreased muscular fitness, including decreased muscle mass, muscle strength, and increased fatigue. One study found that giving creatine to people with PD improved their exercise ability and endurance. In another study, creatine supplements boosted participants' moods and reduced their need for medication compared to those who didn't take creatine. However, other studies suggest combining creatine and caffeine i. Creatine appears to slow the progression of ALS and improves patients' quality of life. About half of the creatine in our bodies is made from amino acids in the liver, kidney, and pancreas. The other half comes from foods we eat. Wild game is considered to be the richest source of creatine. But lean red meat and fish particularly herring, salmon, and tuna are also good sources. Supplements are commonly sold as powders. But liquids, tablets, capsules, energy bars, fruit-flavored chews, drink mixes, and other preparations are also available. An example of a typical loading dose in exercise performance for adults ages 19 and older : Take 5 g of creatine monohydrate, 4 times daily 20 g total daily for 2 to 5 days maximum. Your body may absorb creatine better when you take it with carbohydrates, such as fruits, fruit juices, and starches. The doses listed have been tested frequently in athletes. It's not known whether these dosages have the same effects in non-athletes. Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. Rhabdomyolysis breakdown of skeletal muscle tissue and sudden kidney failure was reported in one case involving an athlete taking more than 10 grams daily of creatine for 6 weeks. Taking creatine supplements may stop the body from making its own natural stores, although researchers don't know what the long-term effects are. There have been reports of contaminated creatine supplements. Be sure to buy products made by established companies with good reputations. Some doctors think creatine may cause an irregular heartbeat or a skin condition called purpuric dermatosis in some people. More research is needed to know for sure. If you are being treated with any of the following medications, you should not use creatine without talking to your doctor first. Taking creatine with these pain relievers may increase the risk of kidney damage. NSAIDs include ibuprofen Motrin, Advil and naproxen Aleve. Caffeine may make it hard for your body to use creatine, and taking creatine and caffeine may increase the risk of dehydration. Using creatine, caffeine, and ephedra now banned in the U. may increase the risk of stroke. Using creatine along with any medication that affects the kidneys may raise the risk of kidney damage. Taking creatine while taking probenecid, a drug used to treat gout, may increase the risk of kidney damage. Adhihetty PJ, Beal MF. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. Neuromolecular Med. Epub Nov Aguiar AF, Januario RS, Junior RP, et al. Long-term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol. Beck TW, Housh TJ, Johnson GO, Coburn JW, Malek MH, Cramer JT. Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance. J Strength Cond Res. Bender A, Koch W, Elstner M, et al. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial. Bender A, Samtleben W, Elstner M, Klopstock T. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Nutr Res. Benzi G. Is there a rationale for the use of creatine either as nutritional supplementation or drug administration in humans participating in a sport? Pharmacol Res. Cancela P, Ohanian C, Cuitiño E, Hackney AC. Creatine supplementation does not affect clinical health markers in football players. Br J Sports Med. Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. Carvalho AP, Rassi S, Fontana KE, Correa Kde S, Feitosa RH. Influence of creatine supplementation on the functional capacity of patients with heart failure. Arq Bras Cardiol. Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. J Nutr Health Aging. Cornelissen VA, Defoor JG, Stevens A, et al. Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial. Clin Rehabil. Cornish SM, Candow DG, Jantz NT, et al. Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training. Int J Sport Nutr Exerc Metab. Deldicque L, Francaux M. Functional food for exercise performance: fact or foe? Curr Opin Clin Nutr Metab Care. Eckerson JM, Stout JR, Moore GA, et al. Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. Groeneveld GJ, Beijer C, Veldink JH, Kalmijn S, Wokke JH, van den Berg LH. Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. Int J Sports Med. Gualano B, de Salles Painelli V, Roschel H, et al. Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial. Creatine supplements will help your body produce more energy so you fatigue less during short, high-intensity exercise. Taking creatine will also help you increase muscle mass and strength. Creatine may cause muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration , weight gain, water retention, heat intolerance, and fever. Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that. Some research suggests creatine usage may worsen hair loss by increasing levels of androgen a male hormone known to contribute to hair loss in the blood. Because creatine pulls water into your cells, you will likely put on water weight or weight from having more muscle — but not fat. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Ashley Mateo. Medically Reviewed. Roxana Ehsani, RD, LDN. How Much I Need Supplements Jump to More Topics. What are the benefits of taking creatine supplements? What are the side effects of creatine? How much creatine do you need? Can creatine cause hair loss? Does creatine make you gain weight? Editorial Sources and Fact-Checking. Resources Creatine. August 24, Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine. Journal of the International Society of Sports Nutrition. June 13, FDA Dietary Supplements. Food and Drug Administration. June 2, February 9, Deleted, October 7, Balsom PD, Söderlund K, Ekblom B. Creatine in Humans With Special Reference to Creatine Supplementation. Sports Medicine. October Shao A, Hathcock JN. Risk Assessment for Creatine Monohydrate. Regulatory Toxicology and Pharmacology. August Williams MH, Branch JD. Creatine Supplementation and Exercise Performance: An Update. Journal of the American College of Nutrition. June Casey A, Greenhaff PL. Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance? The American Journal of Clinical Nutrition. Volek JS, Duncan ND, Mazzetti SA, et al. Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training. Nissen SL, Sharp RL. Effect of Dietary Supplements on Lean Mass and Strength Gains With Resistance Exercise: A Meta-Analysis. Journal of Applied Physiology. February

To Creatine monohydrate benefits, well over research studies have evaluated the Paleo diet dinner Kale benefits nutrition its supplementation on Paleo diet dinner growth, monohyvrate, exercise capacity and many other markers of benefitx. So which is it? What are the Mental relaxation techniques of mnohydrate creatine if any according to benefita medical literature? People who take creatine supplements usually do so because it has been shown in studies to offer help with physical performance, body composition, energy output and even cognitive enhancement. While it might be effective for building muscle and increasing strength, there can also some negative effects that have been associated with this supplement. Is creatine safe? It is formed in the liver, pancreas and kidneys, mostly with the help of the amino acids glycinearginine and methionine.