People who cannot synthesize creatine because of a health condition may need to take 10 to 30 g a day to avoid health problems. Creatine is one of the most popular supplements in the U.
It is also the most common supplement found in sports nutrition supplements, including sports drinks. Athletes commonly use creatine supplements, because there is some evidence that they are effective in high-intensity training. The idea is that creatine allows the body to produce more energy. With more energy, athletes can work harder and achieve more.
In , a review concluded that creatine:. It appears to be useful in short-duration, high-intensity, intermittent exercises, but not necessarily in other types of exercise.
However, a study published in found that creatine supplementation did not boost fitness or performance in 17 young female athletes who used it for 4 weeks. However, according to the U. National Library of Medicine, creatine does not build muscle.
The increase in body mass occurs because creatine causes the muscles to hold water. Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury. Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping.
It may have a role in rehabilitation for brain and other injuries. An average young male weighing 70 kilograms kg has a store, or pool, of creatine of around to g. Oral creatine supplements may relieve these conditions, but there is not yet enough evidence to prove that this is an effective treatment for most of them. Supplements are also taken to increase creatine in the brain. This can help relieve seizures, symptoms of autism , and movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children.
However, it does not affect everyone in the same way. While creatine occurs naturally in the body, creatine supplements are not a natural substance. 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. Show references Kreider RB, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. IBM Micromedex. Accessed Nov. Natural Medicines. Burke DG, et al. Effect of creatine and weight training on muscle creatine and performance in vegetarians.
Medicine and science in sports and exercise. Chilibeck PD, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine.
Candow DG, et al. Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine.
McMorris T, et al. Creatine supplementation and cognitive performance in elderly individuals. Aging, Neuropsychology, and Cognition. Dolan E. Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science. Trexler ET, et al. Supplementing with creatine can result in significant increases in muscle mass.
This applies to both untrained individuals and elite athletes. Creatine can also improve strength, power and high-intensity exercise performance. Creatine also helps maintain strength and training performance while increasing muscle mass during intense over-training Normally, ATP becomes depleted after 8—10 seconds of high-intensity activity. But because creatine supplements help you produce more ATP, you can maintain optimal performance for a few seconds longer 10 , 11 , 32 , Creatine is one of the best supplements for improving strength and high-intensity exercise performance.
It works by increasing your capacity to produce ATP energy. Just like your muscles, your brain stores phosphocreatine and requires plenty of ATP for optimal function 21 , Supplementing may improve the following conditions 3 , 24 , 34 , 35 , 36 , 37 , 38 , 39 :. Despite the potential benefits of creatine for treating neurological disease, most current research has been performed in animals. Human research suggests that creatine can also aid older adults, vegetarians and those at risk of neurological diseases 39 , Although it can benefit older adults and those with reduced stores, creatine exhibits no effect on brain function in healthy adults Creatine may reduce symptoms and slow the progression of some neurological diseases, although more research in humans is needed.
Research also indicates that creatine may 5 , 27 , 43 , 44 , 45 , 46 , 47 , 48 :. Creatine may combat high blood sugar and fatty liver disease, as well as improve muscle function in older adults. The most common and well-researched supplement form is called creatine monohydrate. Many other forms are available, some of which are promoted as superior, though evidence to this effect is lacking 1 , 7 , Creatine monohydrate is very cheap and is supported by hundreds of studies.
Until new research claims otherwise, it seems to be the best option. The best form of creatine you can take is called creatine monohydrate, which has been used and studied for decades. Many people who supplement start with a loading phase, which leads to a rapid increase in muscle stores of creatine. To load with creatine, take 20 grams per day for 5—7 days. This should be split into four 5-gram servings throughout the day 1.
Absorption may be slightly improved with a carb- or protein-based meal due to the related release of insulin Following the loading period, take 3—5 grams per day to maintain high levels within your muscles. As there is no benefit to cycling creatine, you can stick with this dosage for a long time. If you choose not to do the loading phase, you can simply consume 3—5 grams per day. However, it may take 3—4 weeks to maximize your stores 1.
Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day. To load with creatine, take 5 grams four times per day for 5—7 days.
Then take 3—5 grams per day to maintain levels. Creatine is one of the most well-researched supplements available, and studies lasting up to four years reveal no negative effects 8 , One of the most comprehensive studies measured 52 blood markers and observed no adverse effects following 21 months of supplementing 8.
There is also no evidence that creatine harms the liver and kidneys in healthy people who take normal doses.
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