Creatine: The Super Supplement

- November 06, 2024

CREATINE

WHAT IS IT

Creatine is a compound that is derived from three amino acids, arginine, glycine, and methionine. Found primarily in the muscles and brain, creatine is synthesized by the body in the pancreas, liver, and kidneys, making roughly 1 gram of creatine per day. Most individuals consume creatine through sources like seafood and red meat, however, the creatine is present in small amounts which is not enough to elicit the physical adaptations necessary to see benefits.

When stored, creatine becomes phosphocreatine which is utilized in energy production, hence the popularization of oral creatine powder supplementation use in sports. Because of its use in the sports industry creatine has become one of, if not the most researched supplement on the market. After decades of research creatine is proving to be far more valuable than initially thought, while athletes take creatine to improve physical performance and increase muscle mass, research has shown that individuals with neuromuscular conditions, and certain brain disorders may also reap the benefits of additional creatine supplementation.

Most individuals who take the recommended dosage will see a slight increase in total body mass, this can be explained through the hydration effect of creatine, essentially your muscles are fully saturated and hydrated therefore weight gain has occurred (mostly water retention), over time when paired with strength training exercises lean muscle mass may also increase. Usually, the water retention from creatine is around ~3 lbs and once the supplementation has stopped the excess water being held by the muscles will be reduced resulting in slight weight loss.

Older research suggested that creatine can negatively impact kidney function, however, new research indicates that creatine does not appear to affect kidney function in healthy individuals without kidney disorders or dysfunction. Although It is always recommended to check with a doctor before starting any new supplements regardless of health status.

BENEFITS

Research shows that creatine can be helpful with:

Increasing strength, muscle size, and performance, supplementation also allows the athlete to work harder and more efficiently, especially for athletes with high-intensity bursts that require quick recovery. Increases muscle recovery time by repairing micro-tears in muscle from exercise.

Anabolic hormones are increased which can help contribute to tissue growth and repair. Hormones include testosterone, estrogen, human growth hormone (hGH), and insulin

Preventing Injury by reducing the occurrences of dehydration which in turn will decrease the amount of muscle cramps and injury to the bones, muscles, tendons, ligaments, and, nerves. Improved cell hydration can help to increase muscle growth.

Brain health and cognitive function is improved through creatine supplementation by heightening performance during cognitive tasks, this was seen to be especially beneficial for older adults.

Vegetarians commonly have low levels of creatine due to not consuming meat, this population benefits most from creatine supplementation.

Bone health and sarcopenia improvement to age-related declines in skeletal muscle and bone density.

Improvement is also seen in children with rare creatine metabolizing syndrome to help improve symptoms.

HOW MUCH SHOULD I TAKE?

As for dosing, each person is unique and should always discuss with their doctor what is best for them in terms of their health and goals to determine the correct dosing amount and duration.

Creatine does have a saturation effect so it may take a few weeks to begin to notice the benefits after beginning supplementation.

IS IT SAFE?

Creatine is considered a safe supplement for use in the NCAA and the International Olympic Committee, as well as most professional sports leagues. Creatine monohydrate is the most common supplement and form of creatine on the market and is considered safe when the supplement brand is third-party tested by companies like USP and NSF. By searching their websites you can find approved and safe supplements, a good brand that is reasonable in price that I personally use is Thorne.

Websites for safe supplements:

NSF- https://www.nsfsport.com/

USP-https://www.quality-supplements.org/usp_verified_products

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