- 6 days ago
- 5 min read
I'm frequently asked about creatine, so I've created this blog as a Q&A review to address the main questions and concerns.
First, some background on creatine. It was first discovered in 1832 by a French scientist studying components of meat. Creatine was later reportedly use by Soviet athletes in the 1970s and later gained U.S. popularity in. the 90s when used by Olympic competitors as an athletic enhancement supplement.
What is creatine?
Not to be confused with Creatinine, which is a waste by-product filtered by the kidneys from muscle use and breakdown. Creatine comes from food & is comprised of 3 amino acids: glycine, arginine and methionine. Our bodies make about 1 Gram daily with about 95% being stored in muscle tissue but also brain, heart and testes. Creatine is considered a non-essential nutrient as it can synthesize in our kidneys, liver and pancreas. We obtain creatine in our diet by consuming animal-based foods like meat, poultry, dairy, and fish, which supply creatine along with the amino acids our bodies need to produce creatine.
Why should we take it?
Current nutritional research indicates creatine may be considered a conditionally essential nutrient as the amount of creatine we ingest and what the body naturally synthesizes is not sufficient. The clear use for creatine is to enhance endurance, muscle strength, and recovery in athletic training. Other considerations for additional creatine might be for those eating predominantly vegetarian diets, under high stress (so that includes most of us), illness or disease such as cancer, diabetes, heart failure, lung disease, general aging and inflammatory bowel disease which can result in muscle wasting or impaired absorption.
How does it work?
The body uses creatine to biochemically improve the ability for the muscle to make adenosine triphosphate (ATP) which is our energy source for muscles and organs. Creatine does this by pulling fluid into the muscle cell (hence the creatine bloat) causing muscle cell protein synthesis. It also, helps increase glucose stores in our muscles which may contribute to the increase in endurance.
Unfortunately, we still can’t skip the exercise. Studies examining creatine supplementation in the absence of a structured resistance training program have generally found no significant positive effects.
What is the best form of creatine?
While some may disagree, a review of the research and insights from nutrition scientists, sports medicine and aging researchers, as well as professional endurance athletes and bodybuilders, creatine monohydrate stands out as the safest and most bioavailable form. Creatine monohydrate comes in energy bars, capsules, powder and liquid. Powder form mixed with a liquid of choice is most common. Creatine is not FDA regulated, so do a little research, read ingredients, and purchase from a from a reputable manufacturer.
--As a side note, amino acids are not easily absorbed by the body, and this becomes more pronounced with age. Taking them with an acidic juice or vitamin C may help improve absorption.
To load or not to load, how much should I take & when to take it?
Save your money! Loading is an individual preference and not generally recommended. Taking the recommended daily dose, muscles will peak saturation by about 1 month. Your body can only metabolize so much at one time, so an excess intake increases side effects and reduces safety. The decision to load is usually based on wanting to restore creatine concentrations in the muscle if you have not used creatine supplementation for over a month.
Should you choose to load, initial phase (20g/day for 5-7 days) split into 4-5 servings a day taken post workout for best muscle absorption. Then, followed by a maintenance dose (3-5g/day), or about 4g daily.
What are the side effects & is it safe?
Creatine can cause weight gain due to water retention, bloat, nausea, diarrhea, cramps, and dizziness. These symptoms can be limited or avoided by refraining from the loading phase and using the recommended daily serving. As with all supplements, those with pre-existing kidney conditions should consult with their physician before use. High doses of creatine have been associated with liver and kidney injury but if used appropriately, can safely be used for extended periods in healthy individuals. I always recommend that you make your doctor aware of its use, dose & frequency and have routine labs as recommended to monitor any change in your health status.
Creatine is generally not recommended for children younger than age 18 as creatine stores are adequate. A nutritionally complete diet is recommended. When used correctly, creatine has not been shown to have harmful effects on kidney or liver function tests in older individuals over 60 years, both male and female, whether frail or healthy, and it has been demonstrated to be safe for long-term use.Use in elderly or frail should always be done under your providers supervision.
How does it impact on memory, and aging?
Creatine stores decline beginning at age 30 with a continued 8% decline annually. This falling-off is associated with sarcopenia (muscle loss) and a decline in bone density (osteopenia/osteoporosis). Specific to bone loss, high levels of ATP as well insulin-like growth factor-1, which creatine also increases, are required by the cells that produce new bone. Thus, with age and creatine decline the activation of the bone building cells is reduced. One of the biggest contributors to decline in elderly is frailty and falls which further results in weakening. Creatine with an exercise program might go a long way in slowing this process and extending healthy aging or what I like to call “aging well.”
Creatine and its anti-inflammatory effects is exciting news! We now know that most disease and aging are related to inflammation. Creatine has been shown to act as an antioxidant downregulating the oxidative stress produced by free radicals which results in inflammation.
If you recall I mentioned creatine is not only stored in muscles but also small amounts in the brain and heart. This is the spotlight of research in neurodegenerative and related disease such as Parkinson’s disease, Huntington’s disease, amyotrophic lateral sclerosis, long-term memory impairments associated with the progression of Alzheimer’s disease, post-concussion and stroke as well as benefits in heart failure, and general cognitive ability. These conditions do seem to be responsive to creatine replacement with potential benefits, but studies are ongoing with varied results. Whether it’s the reduction in fatigue, anti-inflammatory affects, or neuroprotective properties creatine may be a promising addition in the prevention and management of these disease.
Hopefully, this answers some of your question about creatine supplementation. Remember, creatine has negligible benefit without being combined with exercise. So, it’s all about the balance-start with a healthy diet, exercise, sleep and stress management and build from there.
May your journey be filled with goals achievements and successes in the failures.
Wishing you the best in all you do. Take care.
