It's easy to see why creatine is one of the most popular sports supplements on the market.
Creatine, a substance naturally synthesized in the body from amino acids, plays a key role in the production of adenosine triphosphate (ATP), the body's main energy supplier. (ATP captures chemical energy generated by the breakdown of food molecules and releases it as fuel for cells.)
But like any dietary supplement, creatine has potential risks and side effects. If you are considering adding creatine (or any other supplement) to your diet, talk to your doctor or sports dietitian and find out why it may or may not be right for you.
Here's what you need to know about some of the potential pitfalls of creatine supplements and how to take them safely and effectively.
What research shows about the safety of creatine supplements
According to a review in the journal, creatine is generally considered safe when taken as a supplement Current sports medicine reports, published by the American College of Sports Medicine. The review notes that the safety of supplementing with creatine has been thoroughly investigated, and that research shows that when creatine is taken as prescribed for a short or long period of time (up to 30 grams [g] per day for five years or less), it has been found to be generally safe and without side effects in healthy people.
What are the side effects of creatine supplements?
That said, according to the researchers, there isn't much evidence to support the suggestion that creatine causes dehydration and muscle cramps. Current sports medicine reports judgement. In fact, the authors pointed to several studies that found the opposite: that creatine supplementation reduced the frequency of muscle cramps.
The only side effect for which there is evidence is weight gain. "It's hard to generalize, but most people experience a five-pound gain when consuming [creatine] supplements," says Dr. Roberts.
On the other hand, those gains come in the form of water weight, and "there's actually a benefit because the water is in the muscle cells, so it helps hydrate your muscles," explains Kelly Jones, RD, a board-certified specialist in sports dietetics based in Philadelphia. "So any weight gain you see from creatine is simply water and better hydration."
Additionally, muscle is denser than fat, which means that if you take creatine supplements and build muscle, you may see an increase in body weight overall. That weight gain may be the result of extra muscle mass, not fat.
Who should not use creatine?
But since creatine supplements can increase blood levels of the compound creatinine, a waste product of muscle activity, AAOS recommends that anyone with kidney disease avoid creatine. AAOS also notes that there is not yet enough information to indicate whether creatine supplements are safe for people who are pregnant or breastfeeding. Additionally, people taking creatine supplements should use caution and consult their doctor before combining creatine supplements with over-the-counter medications, prescriptions, vitamins and energy drinks.
Ultimately, it is important to discuss any supplement with a healthcare professional, such as a dietitian or doctor, before taking it. And while creatine is not considered a banned substance by the International Olympic Committee and the National Collegiate Athletic Association (NCAA), professional or college athletes should still make sure they choose a creatine supplement that has been third-party certified by NSF International or Informed Sports. These agencies test dietary supplements for safety and screen for substances banned by sporting organizations, although the risks have not been completely eliminated, according to a review article in the journal. Sports medicine.
How much creatine do you need?
However, if you're looking to build muscle mass or strength, adding a daily creatine supplement to your diet can be a good move, says Roberts.
Depending on your diet, it may take a few weeks before your creatine stores are fully saturated and you notice a difference. "If someone follows a vegan diet and never eats meat or fish, it may take a little longer than someone who regularly incorporates these into their diet," Jones explains.
Bottom Line: Creatine supplements are generally safe and have few side effects. You may notice a slight weight gain, but that is usually due to water retention or an increase in muscle mass rather than fat tissue. Despite creatine's relative safety, it is essential that you consult a doctor or dietitian before taking any supplement, especially if you are pregnant or breastfeeding.
