Muscles in your body produce a molecule called creatine that can be used to rapidly restore energy during exercise. Taken as a supplement for strength, muscle growth and heart problems, creatine absorbs a large amount of water in the body. It is possible that taking large amounts of creatine or taking creatine without adequate water could alter the fluid level in the joints, causing pain.
About Creatine
Creatine is constructed by linking the amino acids L-arginine, L-methionine and glycine. Your muscles add a phosphate group to the molecule to charge it. Creatine donates the phosphate group to ATP, the energy source of your muscles, during short-term, intense exercise. Baseline levels of creatine in muscle vary between individuals, potentially explaining the variability in observed benefits. Creatine can be depleted in those with low protein intake, metabolic and circulatory disorders.
Joint Pain
Joint pain can have many causes, and it can be severely disruptive of your lifestyle. The bones are lined with a pad of cartilage where they meet. The joint is further padded by a fluid-filled sac called the bursa, the joint capsule is surrounded by the synovial membrane and lubricated with synovial fluid. Water is a major component of each of the parts of the joint. Injury to any of these parts, or the tendons and ligaments surrounding the joint, can lead to joint pain.
Creatine, Body Water and Your Joints
Water in your body can exist in two states: free and bound. Creatine binds a large amount of water in a shell around each molecule. This reduces the amount of water available for biochemical reactions and to be present in other tissues. Creatine, along with the water it is bound to, is excreted via the urine. Both effects can lead to dehydration. Dehydration can cause cramping, sprains and can increase abrasion in the joints. It may be possible for large amounts of creatine and the water bound to it to accumulate as fluid on the joints, raising the risk of sprains.
Supplementation Guidelines
Few serious side effects are normally seen with creatine supplementation when taken according to label directions and with adequate water. Creatine should be avoided by those taking diuretics or those diagnosed with kidney disease, liver disease or high blood pressure. Check with your doctor to determine the safety of creatine if you take medication or are under treatment for a disease. Although no guidelines have been established, consume more water than you normally would, especially during exercise or in hot environments. Supplement companies commonly recommend 128 oz. of water daily.
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