Although chronic feelings of fatigue can sometimes be a sign of an underlying medical disorder, occasional fatigue is a common complaint for many people. Fatigue is actually a different symptom than feelings of drowsiness. Drowsiness means that you feel an increased need for sleep, while fatigue means you feel a lack of energy and motivation, according to Medline Plus. While fatigue has many possible causes, low creatine levels may play a contributing role. Additionally, creatine supplements may provide you with a boost in energy levels and increase your resistance to fatigue. Always consult your doctor before using any dietary supplement.
Importance of Creatine
Creatine is an amino acid, found naturally in food sources such as fish and meat, that your body converts into creatine phosphate or phosphocreatine, which is used for energy. Additionally, phosphocreatine is also converted into ATP, or adenosine triphosphate, a significant source of physical and mental energy. Creatine is sold commercially as an energy-enhancing, fatigue-reducing supplement. Low creatine levels are associated with fatigue, poor exercise capacity, muscle atrophy and neuromuscular deficiencies, according to exercise scientists Melvin H. Williams, Richard B. Kreider and J. David Branch in their book, "Creatine: The Power Supplement."
About Fatigue
Fatigue results in feelings of tiredness, lack of energy and weariness. Fatigue can have a number of possible causes, including depression, grief, alcoholism, chronic pain disorders, sleep disorders, anemia, allergies and an under- or over-active thyroid gland, according to Medline Plus. Self-help techniques, such as taking a multivitamin, getting enough sleep, eating a well-balanced diet and developing appropriate stress management methods, can often help reduce fatigue. Although you should not rely on dietary supplements to manage symptoms of fatigue, some research has found that creatine can also help.
Clinical Evidence
Several studies have shown the benefits of creatine in reducing both mental and physical fatigue. One study, published in the April 2002 issue of the international journal of the Japan Neuroscience Society, "Neuroscience Research," found that creatine supplementation helped to reduce feelings of mental fatigue in study participants who were asked to repeatedly perform a simple mathematical calculation. Another study, published in the April 2011 issue of "Nutrition," an international, professional journal of applied and basic nutritional sciences, showed that low doses of creatine, ≈2.3 g per day based on body weight, resulted in enhanced resistance to fatigue in study participants subjected to intense exercise, when compared to participants who received only a placebo.
Considerations
While low creatine may contribute to feelings of fatigue, you should not attempt to self-diagnose any symptoms you may be experiencing. Persistent fatigue can be a sign of a more serious underlying medical disorder. Consult your doctor in order to obtain a proper diagnosis. Inform your doctor if you choose to use a creatine supplement.
References
- Medline Plus: Fatigue
- "Creatine: The Power Supplement"; Melvin H. Williams, Ph.D, Richard B. Kreider, Ph.D and J. David Branch, Ph.D; 1999
- "Neuroscience Research"; Effects of Creatine on Mental Fatigue and Cerebral Hemoglobin Oxygenation; A. Watanabe et al; April 2002
- "Nutrition"; Low-dose Creatine Supplementation Enhances Fatigue Resistance in the Absence of Weight Gain; E.S. Rawson et al; April 2011
