05/22/2024
I often get asked about supplements and do my best to stay current on the research behind supplement use. I was recently asked about Creatine supplementation.
Creatine is produced at about 1 gram per day in the body. It is stored primarily in the muscles and is used for the production of adenosine triphosphate (ATP), a substance muscles use for generating energy. Supplementing with creatine has been demonstrated in many studies to increase strength and lean body mass when consumed in conjunction with resistance training. In doses of 0.1 gram/kg body weight, studies support it is safe. Creatine does increase water retention initially, so some increased weight is expected with use.
Creatine is excreted in the urine and studies do not show any association with causing kidney damage. However, supplements may artificially raise one of the studies of kidney function, the creatinine level, causing a physician to misdiagnose kidney injury. High protein intake and increased muscle mass can also raise this value without true kidney injury happening.
It is always wise to make your physician aware of any supplements you are consuming. If you have any safety concerns, check with your physician before starting a supplement.
Creatine is one of the most popular and widely researched natural supplements. The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist and are commercially available in the sports nutrition/supplement market.....
