Creatine is a nutritional supplement that can improve exercise performance and promote muscle growth. However, taking creatine above recommended amounts may lead to bloating and increased markers of kidney damage.
Creatine is a natural compound your body uses for a variety of functions, including providing quick bursts of energy.
Your body produces some creatine, but it also occurs naturally in animal proteins like beef and fish.
Creatine is one of the most popular and effective supplements for enhancing exercise performance.
It has also been studied for its other potential health benefits, such as healthy aging and improved brain function.
May increase muscle size and strength
Taking a creatine supplement provides your muscles with extra fuel, allowing you to exercise harder for longer.
This extra energy has been shown to increase muscle size, strength, and power. It may also reduce muscle fatigue and enhance recovery.
For example, a 2021 review of studies suggests that taking creatine can increase exercise performance capacity by
Creatine was previously thought to be most effective for high-intensity exercise. However, new evidence indicates it may also have benefits for lower-intensity activities, like long-distance running.
May prevent muscle loss in older adults
Creatine may help slow sarcopenia, the progressive loss of muscle strength and function that often occurs naturally with aging.
Sarcopenia affects
Several studies in older adults suggest that taking this supplement in combination with weight lifting may benefit muscle health. Taking creatine supplements may also help older adults build more muscle mass.
A
May improve brain function
Most of the creatine in your body is stored in your muscles. However, it also plays an important role in brain function.
Low brain creatine is linked to muscle weakness, movement disorders, and developmental issues.
According to a
- reduce mental fatigue
- improve cognition
- improve working and long-term memory
Because brain function can naturally decline with age, these effects may be especially beneficial for older adults.
It’s important to note that while several studies support the positive effects of creatine on brain function, more research is still needed.
Creatine is one of most well-studied supplements. However, people may still have concerns about its use.
Is creatine bad for your kidneys?
When taken in recommended amounts, creatine is generally considered safe for most healthy people.
However, previous case reports and animal studies have raised concerns that creatine may cause kidney damage.
A
Also, kidney symptoms may be due to excessive creatine intake above recommended amounts and other factors like intense training routines and steroid use.
May cause bloating
A common complaint associated with creatine supplements is discomfort due to bloating.
Creatine can pull water into your muscle cells, leading to water retention and bloating. Although, this may only occur with higher doses of creatine over a short period of time, known as a “loading” phase.
A typical creatine loading phase may involve taking as much as 20 grams (g) per day for 6 consecutive days. However, a
You can avoid bloating while taking creatine by keeping your dose to 10 g or less per day.
Creatine supplements are most commonly available as a powder. You can take creatine by mixing the powder into a drink, like a shake or juice.
While a short-term creatine loading phase may be beneficial before an athletic performance, a maintenance dose of
There are several types of creatine supplements available. However, creatine monohydrate is the most well-studied and most efficiently absorbed by your body.
Creatine is a popular nutritional supplement that can enhance exercise performance and recovery.
Other benefits of creatine include promoting healthy muscle aging and improving brain function.
When taken at higher than recommended doses, creatine may cause water retention and increase your risk of kidney damage.
Taking 10 g of creatine or less per day is safe for most people.