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. Prass K, et al. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke. J Cereb Blood Flow Metab. Adcock KH, et al. Neuroprotection of creatine supplementation in neonatal rats with transient cerebral hypoxia-ischemia. Dev Neurosci. Zhu S, et al. Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice. J Neurosci. Brain Res. Rabchevsky AG, et al. Creatine diet supplement for spinal cord injury: influences on functional recovery and tissue sparing in rats.
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Mercimek-Mahmutoglu S, et al. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis. Clinical characteristics and diagnostic clues in inborn errors of creatine metabolism. Battini R, et al. Arginine:glycine amidinotransferase AGAT deficiency in a newborn: early treatment can prevent phenotypic expression of the disease.
J Pediatr. Stockler-Ipsiroglu S, et al. Guanidinoacetate methyltransferase GAMT deficiency: outcomes in 48 individuals and recommendations for diagnosis, treatment and monitoring. Mol Genet Metab. Valtonen M, et al. Central nervous system involvement in gyrate atrophy of the choroid and retina with hyperornithinaemia.
Nanto-Salonen K, et al. Reduced brain creatine in gyrate atrophy of the choroid and retina with hyperornithinemia. Heinanen K, et al. Creatine corrects muscle 31P spectrum in gyrate atrophy with hyperornithinaemia.
Eur J Clin Invest. Vannas-Sulonen K, et al. Gyrate atrophy of the choroid and retina. A five-year follow-up of creatine supplementation. Sipila I, et al. Supplementary creatine as a treatment for gyrate atrophy of the choroid and retina.
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Eur J Pediatr. Ensenauer R, et al. Guanidinoacetate methyltransferase deficiency: differences of creatine uptake in human brain and muscle. Ogborn DI, et al. Effects of creatine and exercise on skeletal muscle of FRG1-transgenic mice.
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Neurol Res. Radley HG, et al. Duchenne muscular dystrophy: focus on pharmaceutical and nutritional interventions. Int J Biochem Cell Biol. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Creatine and its potential therapeutic value for targeting cellular energy impairment in neurodegenerative diseases. Neuromolecular Med. Verbessem P, et al.
Dedeoglu A, et al. Andreassen OA, et al. Ferrante RJ, et al. Matthews RT, et al. Bender A, et al. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Nutr Res. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial.
Neurorehabil Neural Repair. Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial. Komura K, et al. Effectiveness of creatine monohydrate in mitochondrial encephalomyopathies.
Tarnopolsky MA, Parise G. Direct measurement of high-energy phosphate compounds in patients with neuromuscular disease. A randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathies. Increases in cortical glutamate concentrations in transgenic amyotrophic lateral sclerosis mice are attenuated by creatine supplementation. Choi JK, et al. Magnetic resonance spectroscopy of regional brain metabolite markers in FALS mice and the effects of dietary creatine supplementation.
Eur J Neurosci. Derave W, et al. Skeletal muscle properties in a transgenic mouse model for amyotrophic lateral sclerosis: effects of creatine treatment. Drory VE, Gross D. No effect of creatine on respiratory distress in amyotrophic lateral sclerosis. Ellis AC, Rosenfeld J.
The role of creatine in the management of amyotrophic lateral sclerosis and other neurodegenerative disorders. CNS Drugs. Mazzini L, et al. Effects of creatine supplementation on exercise performance and muscular strength in amyotrophic lateral sclerosis: preliminary results.
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Laclau MN, et al. Cardioprotection by ischemic preconditioning preserves mitochondrial function and functional coupling between adenine nucleotide translocase and creatine kinase. J Mol Cell Cardiol. Improvement in contractile recovery of isolated rat heart after cardioplegic ischaemic arrest with endogenous phosphocreatine: involvement of antiperoxidative effect? Cardiovasc Res. Sharov VG, et al. Protection of ischemic myocardium by exogenous phosphocreatine.
Morphologic and phosphorus nuclear magnetic resonance studies. J Thorac Cardiovasc Surg. Anyukhovsky EP, et al. Effect of phosphocreatine and related compounds on the phospholipid metabolism of ischemic heart. Biochem Med Metab Biol. Protection of ischemic myocardium by exogenous phosphocreatine neoton : pharmacokinetics of phosphocreatine, reduction of infarct size, stabilization of sarcolemma of ischemic cardiomyocytes, and antithrombotic action.
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Creatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trial. Arthritis Care Res Hoboken. Roitman S, et al. Creatine monohydrate in resistant depression: a preliminary study. Bipolar Disord. A potential role for creatine in drug abuse? Mol Neurobiol. Toniolo RA, et al. Cognitive effects of creatine monohydrate adjunctive therapy in patients with bipolar depression: Results from a randomized, double-blind, placebo-controlled trial.
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Psychopharmacology Berl. Cognitive effects of creatine ethyl ester supplementation. Behav Pharmacol. Ostojic SM. Guanidinoacetic acid as a performance-enhancing agent. Ostojic SM, et al. Guanidinoacetic acid versus creatine for improved brain and muscle creatine levels: a superiority pilot trial in healthy men.
Ellery SJ, et al. Renal dysfunction in early adulthood following birth asphyxia in male spiny mice, and its amelioration by maternal creatine supplementation during pregnancy. Pediatr Res. LaRosa DA, et al. Below are five products that people may wish to try. Please note that the writer of this article has not tried any of these products. All product information presented here is purely research-based. This product is a micronized creatine monohydrate powder. The micronizing process creates a rapidly dissolving powder, which mixes into most drinks quickly.
This may be best for people who do not enjoy different textures in their drinks and need the powder to dissolve completely. It contains 5 g of micronized creatine monohydrate powder per serving, and the powder contains no other ingredients.
BulkSupplements recommends that adults mix 5 g of this product with a liquid and consume it before a workout. This product is a micronized creatine monohydrate powder for quick absorption and use. Each serving delivers 5 g of pure creatine monohydrate. The product contains no other ingredients. This product is a certified vegan creatine option. It offers 5 g of micronized creatine monohydrate per serving, with no added ingredients.
It also delivers a larger serving size than many similar products, with around servings per bottle. Naked Nutrition recommends mixing one scoop into 14—16 fluid ounces fl oz of sports drink or fruit juice and consuming it either before or after exercise. This product is a post-workout recovery powder that contains creatine and many other supportive ingredients to help the body recover.
MuscleTech states that this product may help increase muscle gain after a workout by causing an insulin spike in the body. Each serving of this product contains 7 g of high performance liquid chromatography-certified creatine monohydrate and 3 g of creatine HCL. The company recommends that people mix 1 scoop of this product with 6 fl oz of water and consume it immediately after a workout. At the time of publishing, a 5. Instead of a powder, this product comes in the form of convenient capsules.
It contains Kre-Alkalyn, which proponents suggest may enhance creatine uptake in the muscles and lead to fewer side effects than creatine monohydrate. However, existing research does not support the claims that Kre-Alkalyn causes fewer side effects than creatine monohydrate. Creatine is one of the most popular supplements among athletes and people who regularly train their bodies, as it may help support ideal muscle energy. 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. By subscribing you agree to the Terms of Use and Privacy Policy. References Creatine. National Library of Medicine. January 17, Journal of the International Society of Sports Nutrition. July FDA Dietary Supplements.
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