Creatine is manufactured in your body from amino acids derived from meat and stored in the skeletal muscles. In the 1970s, scientists in the Soviet Union reported that creatine supplements could improve performance during intense physical activity. This wildly popular product has since been touted as a natural supplement to help develop lean muscle tissue and improve athletic performance. Here's what you need to know about creatine supplements and its known side effects.
The Facts
Creatine is sold in capsules, chewable tables and in powder form. Although the National Collegiate Athletic Association banned colleges from distributing creatine to players, it remains a popular supplement with high school and college wrestlers, gymnasts, football and hockey players. Creatine has been tested and proven to increase strength, lean tissue mass and endurance. It has also been tested on patients suffering from congestive heart failure, and might help to improve heart strength and endurance in those patients.
Product Safety
Herbs and nutritional supplements are not regulated by the U.S. Food and Drug Administration. The strength or purity of creatine products are not regulated, which may affect your results. If you are taking prescription drugs or other herbs and supplements, it is wise to check with your doctor before adding creatine to your regime. Creatine is not recommended for pregnant or nursing women because of a lack of scientific data on its safety for a developing fetus or new baby.
Creatine Allergy
Some people display signs of an allergy such as itching, a rash on face or body, or asthmatic wheezing and shortness of breath after ingesting creatine. Other common reactions to creatine are gastrointestinal sensitivity with diarrhea, bloating and gas, nausea or loss of appetite.
Bloating and Water Retention
Creatine often causes water weight gain in the tissues where it accumulates in the body. This water "pump" can be easily mistaken for increased muscle mass. Other tissues in the body could be deprived of fluids, especially after intense exercise. Women, already prone to bloating from excess sodium and hormones, might be particularly sensitive to creatine. To avoid dehydration while using creatine, experts recommend 1 to 2 ounces of water for each 2.25 pounds of body weight.
Rumored but Unproven Side Effects
Though not scientifically proven, several anecdotal complaints have been reported by users of creatine, such as hair growth in females, hair loss and breast formation in men, acne and unexplainable aggression. Reduction in penis size as well as stunted growth in children has also been linked to creatine use.
Other Warnings
People on blood pressure medication should exercise caution when taking creatine because some medication might interact negatively with the fluid retention properties of this product. Creatine has also been associated with muscle cramps and strains, sensitivity to heat and possible kidney damage. If you suffer from kidney disease, don't use Creatine. This product may also alter your body's use of insulin. If you have diabetes, hypoglycemia, or are taking any other supplement or drug that affects your blood sugar, seek medical advice.
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