Creatine
Creatine is an amino acid found mostly in your body's muscles and the brain. Most people get creatine from seafood and red meat - though at levels far below those found in synthetically made supplements. The body can also produce creatine through the liver, pancreas, and kidneys. Creatine is needed at a rate of 1 gram per day.
Creatine is stored in your body mainly in your muscles. When taken orally, it can improve athletic performance and increase muscle mass.
Some people use oral creatine to treat certain brain disorders, neuromuscular conditions, heart failure, and other conditions. Topical creatine might be used to treat aging skin.
Evidence
Since creatine is being studied for its effects on specific activities and conditions, it seems to be effective for those purposes.
- Strength, muscle size and performance.Athletes who use oral creatine might be able to do more work during reps or sprints, which would lead to greater gains in strength and performance. Creatine is often used by athletes who engage in high-intensity intermittent activities that require a quick recovery.
- Injury prevention.Oral creatine might reduce the frequency of muscle cramps and injuries.
- Rare creatine-metabolizing syndromes.Some children with the creatine deficiency syndromes might improve their symptoms if they take oral creatine supplements.
- Cognition and brain healthSupplementing with creatine might improve performance during cognitive tasks, especially in older adults.
- Sarcopenia and bone health.A creatine supplement might help to offset age-related declines in skeletal muscle and bone density.
- Heart failure.There is not enough research to recommend using oral creatine as a treatment for heart failure.
- Skin aging.Some research suggests that a cream containing creatine and other ingredients applied to the face every day for six weeks might reduce skin sag and wrinkles in men. Another study suggests that a cream containing creatine and folic acid can improve sun damage and reduce wrinkles.
People who have low levels of creatine may benefit the most from supplements containing creatine.
Our take
Generally safe
Creatine might help athletes who need bursts of speed or increased muscle strength, such as sprinters, weightlifters, and team sport athletes.
There is some evidence that creatine might not help all athletes, but it is generally safe to take as directed if it is needed.
There is not enough evidence to suggest that creatine might harm kidney function in people who do not have kidney problems. In healthy individuals, creatine does not seem to have an effect on kidney function.
Safety and side effects
Creatine is likely safe to take for up to five years as long as it is taken orally in the correct dosage. It's important to choose a creatine product that follows recommended manufacturing practices and undergoes third-party testing to ensure its quality.
Creatine can cause:
- Weight gain, generally as lean body mass
There is still some uncertainty about the safety of creatine for people with preexisting kidney problems. However, more research is needed to make a definitive decision.
Interactions
Possible interactions include:
- Caffeine.Mixing caffeine with creatine might lessen the effectiveness of creatine. Using creatine with a daily amount of caffeine greater than 300 milligrams might also worsen the progression of Parkinson's disease. More research is needed.