Amino acid chains make up protein, serving as building blocks. Your body uses 22 primary amino acids to function. Eight of these are considered essential because your body cannot manufacture them, so you must get them from your diet. Your liver, pancreas and kidneys produce creatine naturally from other amino acids, so it is considered a non-essential amino acid. According to the University of Maryland Medical Center, creatine supplements are popular among athletes and body builders.
Function
Americans spend an estimated $14 million on creatine yearly, says the UMMC. Your body converts creatine to creatine phosphate, or phosphocreatine. It is stored in your muscles, where it plays an important role in the energy cycle. Your muscles contain 95 percent of your body's creatine, according to MayoClinic.com. During high-intensity, short duration exercise, such as weight lifting and sprinting, phosphocreatine is converted to ATP, a major source of energy, says the UMMC.
Athletic Performance
Creatine does not appear to improve performance in exercises that require endurance or in exercise that is not repeated, though study results are mixed, says the UMMC. However, although not all clinical studies agree, human and animal studies show that creatine supplements help to improve strength and lean muscle mass during high-intensity, short-duration exercises such as weight lifting, the UMMC says. It is important to know that in these particular studies, positive results were seen primarily in young people around age 20.
Chronic Obstructive Pulmonary Disease
Chronic Obstructive Pulmonary Disease is a common lung disease that makes it difficult for you to breathe. According to the UMMC, in a double-blind study, individuals with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health over a placebo group. But more studies are needed to warrant a recommendation for people with COPD, says the UMMC.
Powder Advantage
You can find creatine in powder, liquid and capsule form. Creatine powder is marketed for better and faster absorption, but clinical evidence showing a unique advantage of powdered creatine over other forms is lacking. Theoretically, your body may absorb creatine powder faster than capsules because your stomach acids must break capsules down before their contents are digested.
Precautions
Though creatine is a natural substance, all supplements can cause side effects. Creatine side effects include weight gain, stomach upset, muscle cramps, diarrhea, and dizziness. Taking high doses for more than six months can cause high blood pressure, kidney damage and liver dysfunction. According to the UMMC, acute kidney failure was reported in an athlete taking 10 g daily for six weeks. Because long term effects are unknown, it is important to consult your doctor before taking creatine. Creatine may interact with some medications. Discuss possible interactions with your doctor if you are taking prescription medication.
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