Creatine is a naturally occurring compound found in small amounts in certain foods, and also produced by the body. It’s stored in the muscles and used for energy production during high-intensity, short-duration activities, like sprinting and weightlifting. In recent years, athletes and individuals engaging in resistance training have started using it as a dietary supplement to improve performance, increase muscle mass, and enhance recovery.
Creatine has been hailed for its effectiveness in boosting strength and endurance but concerns have been raised about its safety and potential health implications. Some individuals may experience digestive issues, such as bloating or stomach discomfort, dehydration, and muscle cramping. These effects are generally mild and can often be mitigated by proper hydration.
Long-term supplementation has been studied less extensively, but current evidence does not strongly link creatine to serious health risks in healthy individuals. Concerns have been raised about potential impacts on kidney function, but research in healthy individuals has not confirmed significant adverse effects on kidney health with recommended doses. Continuous monitoring and research are necessary.
Even though creatine so far has been considered to be generally safe for consumption, specific groups need to be careful. Creatine supplementation is generally not recommended for pregnant women due to a lack of sufficient research on its effects during pregnancy. Additionally, the impact on growing bodies is not fully understood, and while generally considered safe, teenagers should use creatine only under professional guidance.
Those taking medications should note that creatine may interact with certain medications or medical treatments, particularly those affecting kidney or liver function. Nonsteroidal anti-inflammatory drugs (NSAIDs) or diuretics, when taken in conjunction with creatine, could potentially increase the risk of kidney damage. Those with pre-existing kidney, liver, or heart conditions should be particularly cautious and consult a healthcare provider due to concerns about potential added strain on these organs.
When taking creatine, it is important to understand the specific dosages and duration of creatine supplementation for optimal safety and effectiveness. Some regimens recommend a “loading phase” of 20 grams per day for 5–7 days, followed by a “maintenance phase” of 3–5 grams per day. Alternatively, skipping the loading phase and consuming 3–5 grams per day has been shown to increase muscle creatine stores over a few weeks.
Duration can vary based on goals, but continuous long-term use (beyond 12 months) should be approached with caution, and periodic consultation with a healthcare provider is recommended to monitor health indicators.
