Health Benefits:
Creatine supplementation is widely recognized for its ergogenic benefits, particularly in activities involving short bursts of high-intensity exercise such as sprinting and weightlifting. It enhances muscle phosphocreatine stores, which can improve performance in repeated bouts of high-intensity activity.[1-2] Additionally, creatine has shown therapeutic potential in various clinical conditions, including muscular dystrophies, statin myopathy, and treatment-resistant depression in women.[3] It is also beneficial for vegetarians and vegans, who typically have lower muscle creatine concentrations, by improving both muscular and neuropsychological performance.[3]
Side Effects:
The most common side effects of creatine supplementation include weight gain, primarily due to water retention, as well as gastrointestinal disturbances such as cramping, nausea, and diarrhea.[1][4] Although there have been anecdotal reports of dehydration, muscle strains, and kidney damage, well-controlled studies have not substantiated these claims in healthy individuals.[1][5-6] Creatine is generally considered safe for healthy adults when used within recommended dosages, typically 3-5 grams per day for maintenance after an initial loading phase of 20 grams per day for 5-7 days.[2][4] However, individuals with pre-existing renal conditions should exercise caution and may require regular monitoring.[6]
In summary, creatine offers significant benefits for enhancing high-intensity exercise performance and has therapeutic applications in certain medical conditions. The side effects are generally mild and manageable, with no substantial evidence of severe adverse effects in healthy individuals.
References:
1) American College of Sports Medicine Position Stand. Nutrition and Athletic Performance. Rodriguez NR, Di Marco NM, Langley S. Medicine and Science in Sports and Exercise. 2009;41(3):709-31. doi:10.1249/MSS.0b013e31890eb86.
2) American College of Sports Medicine Roundtable. The Physiological and Health Effects of Oral Creatine Supplementation. Terjung RL, Clarkson P, Eichner ER, et al. Medicine and Science in Sports and Exercise. 2000;32(3):706-17. doi:10.1097/00005768-200003000-00024.
3) Beyond Sports: Efficacy and Safety of Creatine Supplementation in Pathological or Paraphysiological Conditions of Brain and Muscle.
Balestrino M, Adriano E. Medicinal Research Reviews. 2019;39(6):2427-2459. doi:10.1002/med.21590.
4) Creatine and Creatine Forms Intended for Sports Nutrition.
Andres S, Ziegenhagen R, Trefflich I, et al. Molecular Nutrition & Food Research. 2017;61(6). doi:10.1002/mnfr.201600772.
5) Adverse Effects of Creatine Supplementation: Fact or Fiction?.
Poortmans JR, Francaux M. Sports Medicine (Auckland, N.Z.). 2000;30(3):155-70. doi:10.2165/00007256-200030030-00002.
6) Studies on the Safety of Creatine Supplementation.
Kim HJ, Kim CK, Carpentier A, Poortmans JR. Amino Acids. 2011;40(5):1409-18. doi:10.1007/s00726-011-0878-2.
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The information provided is for educational and informational purposes only and is based on scientific research available at the time of writing. It is not intended as medical advice, diagnosis, or treatment. Food supplements should not be used as a substitute for a balanced diet or professional healthcare guidance. Always consult with a qualified healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions, are pregnant or nursing, or are taking medications. The effects of supplements can vary from person to person, and scientific research is constantly evolving. The author and publisher are not responsible for any adverse effects resulting from the use or misuse of the information provided.