Creatine supplement information -
It's best known for increasing muscle mass and improving exercise performance in athletes, but creatine may also support fitness, general health, and well-being for non-athletes.
Besides being naturally produced in the body, creatine is found naturally in red meat and seafood. It's also sold as a supplement in more concentrated amounts. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you.
The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements.
A majority of sports nutrition supplements contain creatine. But on top of its athletic performance and muscle mass effects, creatine has other potential benefits. For athletes, creatine supplementation increases the energy available in muscles during high-intensity exercise or heavy lifting, leading to improved exercise performance.
Creatine may also improve post-exercise recovery and injury prevention, resulting in greater athletic performance. For athletes, creatine increases the energy in cells during anaerobic activities like strength training and decreases protein breakdown in the muscles, leading to increased muscle mass.
With greater muscle mass, there is potential for increased endurance and improved physical performance. For older adults, creatine may help with age-related muscle loss, called sarcopenia. The loss of muscle mass and strength that occurs with aging can cause significant limitations in daily activities and living.
Although research has presented mixed results, an analysis of 22 studies showed creatine supplementation—combined with resistance training —resulted in greater muscle mass and upper and lower body strength in participants aged 57—70 years old.
Creatine has also been suggested as an aid in physical rehabilitation after injury and as a way to help with muscle strength after being immobile for an extended period of time.
More research is needed to confirm its effectiveness in these ways. Taking a creatine supplement might help people with type 2 diabetes manage their blood sugar levels better. Some research shows creatine supplements improve insulin sensitivity and glucose uptake into cells, which could lead to improved blood sugars after a meal and over time.
Early research suggests that people who were recently diagnosed with type 2 diabetes have lower glucose levels after means when they have taken g of creatine for five days. In fact, 3g of creatine twice a day had an effect similar to that of the diabetes medication metformin when taken twice-daily at mg.
More research is needed to confirm any relationship. The research would also need to be for longer periods of time, as the effects of creatine on diabetes are only known up to five days. Creatine's effect on cognitive health has been mixed. For instance, one study among U. adults 60 or older found that those who took 0.
Other research among older adults have not shown a difference in cognitive function between those who took creatine and those who took placebo. Among healthy adults, creatine may improve short term memory, intelligence, and reasoning.
These effects have not been demonstrated among young adults, though. Supplementing with creatine may support heart health for people who have reduced blood flow to the heart myocardial ischemia.
One study showed creatine improved the energy available to the heart, decreased the frequency of arrhythmias an irregular heartbeat , and improved overall heart function.
The researchers noted that larger studies are needed to confirm these results. The human body makes about half of the creatine you need each day. Eating red meat and fish makes up the other half you need. Certain populations, like people follow a vegetarian diet, may need to take creatine supplements to get the needed amount.
As a supplement, creatine is available in capsule and powder form. It is frequently added to sports nutrition supplements and protein powders.
Creatine should be taken with plenty of water. And for athletic performance purposes, it is most effective when consumed right after a workout. Creatine supplements are often started with a one-time loading dose of up to 20g for up to seven days, followed by a maintenance dose of 2.
However, it's always best to talk with a healthcare provider to find out what type and dose might be best for your specific needs. Creatine appears to be safe in the short term and possibly in the long term. The following doses have been documented to be safe for adults to take:.
Research has shown creatine is likely safe for children to take short-term for the following age groups and in the following doses:. Creatine is also not recommended for people who have bipolar disorder or kidney disease , as the substance may make both conditions worse.
Before taking creatine, talk with a healthcare provider to be sure it's safe for you. There are no known drug interactions with creatine. A person needs between 1 and 3 grams g of creatine a day. Around half of this comes from the diet, and the rest is synthesized by the body.
Food sources include red meat and fish. One pound of raw beef or salmon provides 1 to 2 grams g of creatine. Creatine can supply energy to parts of the body where it is needed. Athletes use supplements 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 take 10 to 30 g a day to avoid health problems. Creatine is one of the most popular supplements in the U.
It is also the most common supplement found in sports nutrition supplements, including sports drinks. Athletes commonly use creatine supplements, because there is some evidence that they are effective in high-intensity training.
The idea is that creatine allows the body to produce more energy. With more energy, athletes can work harder and achieve more. In , a review concluded that creatine:.
It appears to be useful in short-duration, high-intensity, intermittent exercises, but not necessarily in other types of exercise. However, a study published in found that creatine supplementation did not boost fitness or performance in 17 young female athletes who used it for 4 weeks.
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. Preliminary studies show that creatine supplements improve strength and lean muscle mass during high-intensity, short-duration exercises, such as weight lifting.
In these studies, the positive results were seen mainly in young people, around 20 years old. Researchers aren't clear on how creatine supplementation improves performance. But it may allow the body to use fuel more efficiently during exercise and increase muscle production.
More research is needed. Creatine does not seem to improve performance in exercises that requires endurance, like running, or in exercise that isn't repeated, although study results are mixed. Creatine is not banned by the National Collegiate Athletic Association NCAA or the International Olympic Committee, but using it for athletic performance is controversial.
The NCAA prohibits its member schools from giving creatine and other muscle-building supplements to athletes, although it doesn't ban athletes from using it. Creatine appears to be generally safe, although when it is taken at high doses there is the potential for serious side effects, such as kidney damage.
High doses may also stop the body from making its own creatine. Some creatine supplements may be marketed directly to teens, claiming to help them change their bodies without exercising. 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.
It Iformation in various tautomers Organic allergy relief solutions among which supolement neutral form and various zwitterionic Creatinf. Creatine is found in vertebrates where Diabetic nephropathy research facilitates recycling of adenosine triphosphate ATPprimarily in muscle and brain tissue. Recycling is achieved by converting adenosine diphosphate ADP back to ATP via donation of phosphate groups. Creatine also acts as a buffer. Creatine was first identified in when Michel Eugène Chevreul isolated it from the basified water-extract of skeletal muscle.Creatine supplement information -
The most common adverse effect is transient water retention in the early stages of supplementation. When combined with other supplements or taken at higher than recommended doses for several months, there have been cases of liver and renal complications with creatine.
Further studies are needed to evaluate the remote and potential future adverse effects from prolonged creatine supplementation.
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.
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Safety of creatine supplementation. In sickness and in health: the widespread application of creatine supplementation. Williams MH. Facts and fallacies of purported ergogenic amino acid supplements. Clin Sports Med. Download references. We would like to thank all of the participants and researchers who contributed to the research studies and reviews described in this position stand.
Your dedication to conducing groundbreaking research has improved the health and well-being of countless athletes and patients. Prepared as a Position Stand on behalf of the International Society of Sport Nutrition with approval of Editors-In-Chief, Founders, and Research Committee Members.
RBK prepared the manuscript. Remaining coauthors reviewed, edited, and approved the final manuscript. The manuscript was then approved by the Research Committee and Editors-In Chief to represent the official position of the International Society of Sports Nutrition.
RBK is a co-founder of the International Society of Sports Nutrition ISSN and has received externally-funded grants from industry to conduct research on creatine, serves as a scientific and legal consultant, and is a university approved scientific advisor for Nutrabolt.
He prepared this position stand update at the request of the Council for Responsible Nutrition and ISSN. DSK is a co-founder of the ISSN who works for a contract research organization QPS.
QPS has received research grants from companies who sell creatine. DSK sits in an advisory board Post Holdings to Dymatize that sells creatine. DSK declares no other conflicts of interest. JA is the CEO and co-founder of the ISSN; has consulted in the past for various sports nutrition brands.
TNZ has received grants and contracts to conduct research on dietary supplements; has served as a paid consultant for industry; has received honoraria for speaking at conferences and writing lay articles about sports nutrition ingredients; receives royalties from the sale of several sports nutrition products; and has served as an expert witness on behalf of the plaintiff and defense in cases involving dietary supplements.
TNZ is also co-inventor on multiple patent applications within the field of dietary supplements, applied nutrition and bioactive compounds. RW is the Chief Science Officer for Post Active Nutrition. ALA is CEO of Vitargo Global Sciences, Inc. HLL has received research grants from companies who sell creatine and do business in the dietary supplement, natural products and medical foods industry.
HLL is co-founder of Supplement Safety Solutions, LLC, serving as an independent consultant for regulatory compliance, safety surveillance and Nutravigilance to companies who sell creatine.
Lopez is also co-inventor on multiple patent applications within the field of dietary supplements, applied nutrition and bioactive compounds.
Remaining investigators have no competing interests to declare. This paper was reviewed by the International Society of Sports Nutrition Research Committee and represents the official position of the Society. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.
Nutrition Research Unit, QPS, Sunset Drive Suite , Miami, FL, , USA. Department of Health and Human Performance, Nova Southeastern University, Davie, FL, , USA. The Center for Applied Health Sciences, Allen Road, STE , Stow, OH, , USA.
Post Active Nutrition, Leslie St, Dallas, TX, , USA. Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK, S4S 0A2, Canada.
High Performance Nutrition, LLC, Mercer Island, WA, , USA. Vitargo Global Sciences, Inc. Supplement Safety Solutions, LLC, Bedford, MA, , USA. You can also search for this author in PubMed Google Scholar.
Correspondence to Richard B. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Kreider, R. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
J Int Soc Sports Nutr 14 , 18 Download citation. Received : 27 April Accepted : 30 May Published : 13 June 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.
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Kreider 1 , Douglas S. Kalman 2 , Jose Antonio 3 , Tim N. Ziegenfuss 4 , Robert Wildman 5 , Rick Collins 6 , Darren G. Candow 7 , Susan M. Kleiner 8 , Anthony L. Lopez 4 , 10 Show authors Journal of the International Society of Sports Nutrition volume 14 , Article number: 18 Cite this article k Accesses Citations Altmetric Metrics details.
Abstract Creatine is one of the most popular nutritional ergogenic aids for athletes. Background Creatine is one of the most popular nutritional ergogenic aids for athletes. Metabolic role Creatine, a member of the guanidine phosphagen family, is a naturally occurring non-protein amino acid compound found primarily in red meat and seafood [ 1 , 2 , 3 , 4 ].
Full size image. Bioavailability The most commonly studied form of creatine in the literature is creatine monohydrate [ 53 ]. Ergogenic value Table 1 presents the reported ergogenic benefits of creatine supplementation.
Table 1 Potential ergogenic benefits of creatine supplementation Full size table. Table 2 Examples of sport events that may be enhanced by creatine supplementation Full size table.
Prevalence of use in sport Creatine is found in high amounts in the food supply and therefore its use is not banned by any sport organization although some organizations prohibit provision of some types of dietary supplements to athletes by their teams [ 5 , 53 , 78 , 91 , 92 ].
Other applications in sport and training Recent research demonstrates a number of other applications of creatine supplementation that may benefit athletes involved in intense training and individuals who want to enhance training adaptations.
Enhanced recovery Creatine supplementation can help athletes recover from intense training. Enhanced tolerance to exercise in the heat Like carbohydrate, creatine monohydrate has osmotic properties that help retain a small amount of water. Potential medical uses of creatine Given the role of creatine in metabolism, performance, and training adaptations; a number of researchers have been investigating the potential therapeutic benefits of creatine supplementation in various clinical populations.
Informatikn Clinic offers appointments in Arizona, Florida and Supplemsnt and at Mayo Clinic Health Dupplement locations. Suppllement is Glycogen replenishment post-marathon compound that comes from three amino acids. Athlete wellness 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. The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day. Creatine helps supplwment muscles produce energy during heavy lifting Supplemeny high intensity exercise. Fueling for athletic performance often inforamtion creatine supplements to enhance strength and improve performance, but older adults and vegetarians 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.
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