Americans spend about $14 million a year on creatine, mostly as a supplement to improve athletic performance. Its widespread use by both serious athletes and weekend warriors has led to a fairly substantial amount of research regarding creatine's effect on the body and general safety. With regard to the heart in particular, current studies show that when creatine is used in appropriate amounts it has no negative effects on the heart and in some cases, creatine may actually help the heart.
How Creatine is Used
Creatine is produced naturally by the body in the muscles, liver, kidney and pancreas. Creatine can also be found in meat and fish, and can also be produced in a lab. This amino acid is stored in the muscles where it makes energy. Some research has shown that creatine, when taken as a supplement, increases lean muscle mass and overall strength, especially when combined with resistance training. The type of training matters, however. High-intensity, repetitive activities, like sprinting, seem to be aided by creatine, whereas endurance sports, like distance running, seem not to be. Also, studies that have shown the effectiveness of creatine on physical performance have mostly involved young, fit people. Older adults, 60 and over, appear to receive no benefit from creatine, according to Medline Plus.
Creatine and Your Heart
There have been over 200 studies examining the effects of creatine on the body, though most have small sample sizes that reduce their generalizability. A 2008 report in "British Journal of Sports Medicine" found that after review of the current research there was evidence to suggest that creatine may reduce exercising heart rate. A 2010 study in "Journal of the International Society of Sports Nutrition" found that a supplement containing creatine increased muscle development during nine weeks of intense resistance training, with no discernible side effects. The University of Maryland Medical Center relates some research on creatine pointing to advantageous effects on those with, or at risk for, heart disease. These clinical studies only used creatine for short-term periods.
Creatine Dosage
University of Maryland Medical Center lists certain dosage levels for creatine supplements: for loading, or building creatine levels up quickly in the body, take 5 g of creatine four times daily for one week; for maintaining creatine levels in the body for athletic performance, use 2 to 5 g daily; for cholesterol reduction take 20 to 25 g daily for five days, followed by 5 to 10 g daily. It also notes that creatine may be best absorbed when taken with foods that are high in carbohydrates, such as fruits, fruit juices and starches.
Considerations
Medline Plus stresses that there is uncertainty about exactly who benefits from creatine supplements, how much creatine should be taken and how creatine interacts with medications and personal physiology. As with all supplements, consult a doctor before adding creatine to your diet either as a supplement for athletic performance or otherwise. There have been no studies on creatine use in large populations over time, so scientists do not know just how it reacts with the body over prolonged periods. Based on current research, there appears to be no evidence for creatine making the heart race, or increasing heart rate. If your heart is behaving abnormally at any time, consult a doctor as this may be a sign of an underlying health condition.
References
- "British Journal of Sports Medicine"; Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration; Dalbo VJ, Roberts MD, Stout JR, Kerksick CM; 2008; PMID: 18184753
- "Journal of the International Society of Sports Nutrition"; Nine weeks of supplementation with a multi-nutrient product augments gains in lean mass, strength, and muscular performance in resistance trained men; Schmitz SM, Hofheins JE, Lemieux R; 2010; doi: 10.1186/1550-2783-7-40
- University of Maryland Medical Center: Creatine
- MedlinePlus: Creatine: 01/10/2011
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