Creatine is an amino acid that makes protein in your body to help build muscles and create energy. You can get creatine in your diet from fish and meats, as well as by taking a special supplement. Decreased creatine levels could contribute to fatigue, reduced muscle tone and decreased physical endurance. Before you take a creatine supplement, talk with your doctor about the proper dosage and potential health dangers.
Description
Not only can you get creatine from eating certain foods, but you can also get the amino acid from natural processes in your organs, says the University of Maryland Medical Center. Your kidneys, liver and pancreas all make creatine naturally. Creatine is stored in your body's musculoskeletal system and is transported in your blood, the Mayo Clinic explains. Your body can also make creatine from the amino acids L-methionine, L-arginine and glycine, notes the University of Pittsburgh Medical Center.
Effects
Before creatine is stored in your muscles, it first converts into phosphocreatine or creatine phosphate, which is utilized for energy, according to the University of Maryland Medical Center. Creatine acts to improve muscle formation and growth, as well as provide energy for muscle function, notes the University of Michigan Health System. Taking a creatine supplement could help in these muscle functions, particularly if you don't get enough creatine from your diet. For example, if you're athletic and a vegetarian, you could benefit from taking extra creatine because you aren't getting the amino acid from consuming animal proteins in your diet, explains the University of Pittsburgh Medical Center.
Uses
Creatine is sometimes used to enhance sports performance due to its fast absorption and availability in your muscles, says the University of Pittsburgh Medical Center. In fact, creatine has become quite popular, although controversial, among professional and high school athletes, the Mayo Clinic notes. Creatine also has some potential benefits for people with heart disease or congestive heart failure, muscular dystrophy, chronic obstructive pulmonary disease, or COPD, and Parkinson's disease, notes the University of Maryland Medical Center. Additionally, you could benefit from taking creatine if you're undergoing cancer treatment, or if you have schizophrenia, polymyositis, high triglyceride levels, dermatomyositis, muscle atrophy, myotonic dystrophy, mitochondrial diseases, McArdle's disease or Huntington's disease. Talk with your doctor before taking creatine for any purpose.
Medical Research
A study determined that consuming a drink containing creatine improved strength, endurance and muscle growth in people undergoing resistance training over the course of 10 weeks, according to a 2007 issue of the Journal of Strength Conditioning and Resistance. But a 2008 study in the British Journal of Sports Medicine found little benefit of taking creatine supplements in football players, says the University of Maryland Medical Center.
A double-blind study reported in Clinical Science in 1996 revealed that taking creatine supplements provided a 25 percent decrease in triglyceride levels, says the University of Pittsburgh Medical Center. A medical study determined that creatine supplementation could have some benefits for people with chronic heart failure, particularly in improving endurance during exercise and fighting fatigue, according to a 2001 issue of the Journal of the American College of Cardiology. The study also found that creatine appeared to reduce homocysteine levels in the body, which could reduce the chances of heart disease, stroke and heart attack.
Finally, a 2008 study reported in Neuromolecular Medicine also discovered that creatine supplementation could improve energy depletion in the cells of people with neurodegenerative diseases.
Warnings
Creatine supplementation might not be safe if you're pregnant or breastfeeding, says the University of Michigan Health System. You should drink lots of water and stay well-hydrated while taking creatine. You could experience gas, diarrhea and stomach upset while taking creatine, notes the University of Pittsburgh Medical Center. More importantly, taking creatine supplements could cause kidney or liver damage if you take excessive amounts of creatine or have kidney problems. Creatine could also cause muscle cramps, elevated blood pressure, weight gain or the musculoskeletal disorder called rhabdomyolysis, warns the University of Maryland Medical Center. Additionally, you shouldn't take creatine along with caffeine, diuretics, the gout medication probenicid, cimetidine or nonsteroidal anti-inflammatory drugs like Aleve, Advil and Motrin.
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