You are probably here to learn one thing, is creatine safe to consume? We got your back.
What Is Creatine?
The most common version of creatine is creatine monohydrate, a dietary supplement that increases muscle performance in short-duration, high-intensity resistance exercises.
This substance is the most researched creatine type is proven to work and found to have no observable side effects.
We all know the friend or family member that goes bananas when you start taking a new supplement.
Especially when it’s creatine which is the only supplement that can give you the little edge in the gym. The first thing they say: “Is creatine safe?”
What Does Research Say About Creatine? Is it Creatine A Healthy Supplement?
Kreider et al. (2017) state: “Researchers have identified a number of potentially beneficial clinical uses creatine supplementation.
These studies show that short and long-term supplementation (up to 30 g/day for 5 years) is safe.
In addition, well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly.”
“Moreover, significant health benefits may be provided by ensuring habitual low dietary creatine ingestion (e.g., 3 g/day) throughout the lifespan” (p.1).
On the other hand, researchers found that many supplements such as pre-workouts and thermogenic fat burners exacerbate pre-existing heart conditions.
Hitherto no scientist has found any harmful impact on human body caused by creatine. Even though people have researched it more than any other.
King Of Muscle Building Supplements
In the same paper written by Kreider et al.(2017), they concluded that creatine monohydrate remains one of the few nutritional supplements for which research has consistently shown has ergogenic benefits.
Additionally, many potential health benefits have been reported from creatine supplementation (p.12).
Therefore, to answer the question “Is creatine safe?” the researchers in the field say: yes, it is safe.
HURRRAAA! Fill up the scoop then.
Verdict Made, Creatine Is Not Harmful.
Despite the negative press, the International Society of Sports Nutrition regards creatine as extremely safe.
Concluding that it is one of the most beneficial sports supplements.
Leading researchers who have studied creatine for several decades, conclude that it is one of the safest supplements on the market.
One study examined 52 health markers after participants took creatine supplements for 21 months. It found no adverse effects.
Creatine is an amazing tool to treat various diseases.
Including neuromuscular disorders, concussions, diabetes, and muscle loss.
Creatine Side Effects
This substance is a relatively safe supplement with few side effects. However, you should keep in mind that:
- If you take creatine you may gain weight because of water retention in the muscles. This will take seven to 28 days to see energy effects depending on how much creatine you already have in your body.
- It may be dangerous to take creatine supplements if you don’t drink enough water(dehydrated).
The International Society of Sports Nutrition recently found no scientific evidence that short- or long-term use of creatine monohydrate is dangerous.
Prof. Dr. Jackson underlines speaking to your MP if you have any kidney problems before taking creatine.
Taking creatine may make your kidney disease worse due to dehydration.
However, many medications can harm your kidneys.
One paper published in 2009 suggests taking creatine sometime when you are not drinking coffee.
The reasoning behind is dehydrating impact of both substances.
Quick Tips For Creatine Use
When taking creatine, consume simple sugar to spike your insulin.
This way the absorption of the creatine will be faster. We suggest taking 5 grams of creatine daily, with no breaks.
Taking breaks while taking creatine was popular a decade ago. But, now scientists proved there is no benefit of “cycling off”.
You can also use creatine a year straight.
Some athletes prefer loading creatine. By taking 20 grams first week then going down to a 5g a day.
Our Top Creatine Monohydrate Picks:
Is Creatine Safe For Children?
U.S. National Library of Medicine says creatine for children is possibly safe if used short-term.
Creatine 3-5 grams daily for 2-6 months has been taken safely in children 5-18 years of age.
2 grams daily for 6 months has been taken safely in children 2-5 years of age.
Additionally, even infants and children up to 6 months old can consume creatine up to 0.4 grams every day.
All in all, Men’s Health Protein associated doctors do not see any issues for children under 18 to take creatine.
Last Words Of A Wise Gym Bro
At the end of the day, creatine is one of the cheapest, most effective and safest supplements you can take.
It supports quality of life in older adults, brain health and exercise performance.
Vegetarians — who may not obtain enough creatine from their diet — and older adults may find supplementing particularly useful.
If you find this article useful, please consider sharing with a friend or your family members thinking creatine is a steroid.
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