Creatine is a naturally occurring amino acid produced by the body and stored in muscles to use as energy during short bursts of intense physical activity. Creatine is also present in certain foods and can be created in a laboratory. Creatine is commonly used by bodybuilders and other athletes to improve physical performance, and it is also sometimes used for certain health conditions such as Parkinson's disease. You should not take creatine without first consulting your physician.
Creatine in Foods
While some creatine is created in your liver, pancreas and kidneys, about half of the creatine in your body typically comes from eating foods that contain creatine. Wild game is considered the richest dietary source of creatine, while lean red meat and fish are also good sources, according to the University of Maryland Medical Center. Salmon, herring, and tuna are especially rich sources of creatine in fish. Vegetarians who don't eat any animal products containing creatine may have lower creatine stores compared to those of people who eat meat, according to MedlinePlus. Certain supplemental foods for athletes, such as energy bars, fruit-flavored chews and drink mixes, may contain added creatine that is suitable for vegetarians, however.
Food Interactions with Creatine
Besides creatine-enhanced foods, other forms of laboratory-created creatine supplements include capsules, powders, liquids, tablets and other preparations. According to Drugs.com, there are no known adverse food interactions with creatine, so you can take creatine supplements with food unless otherwise directed by a health care professional. It is worth noting, however, that if you already have high creatine stores from eating creatine-rich foods like meat, you may not receive much therapeutic benefit from taking creatine supplements, according to MedlinePlus. MedlinePlus also notes that taking creatine with foods containing carbohydrates -- such as starchy vegetables or fruit -- increases muscle creatine concentrations more than taking creatine supplements alone.
Creatine and Drinks
Hydration is an important aspect of good nutrition with creatine supplementation. Creatine causes your muscles to draw water from the rest of your body, so it's critical to drink plenty of fluids while taking creatine to avoid dehydration. Fluid intake during creatine supplementation should be 64 oz. per day, according to MedlinePlus. Besides water, other healthy drinks like juice and tea can also be used to increase fluid intake and keep you hydrated while taking creatine. Drinking fruit juices and other beverages that provide carbs can also enhance the therapeutic effects of creatine supplementation. It is best to limit intake of drinks that contain caffeine or alcohol, however, as alcohol may contribute to dehydration, and high doses of caffeine may have adverse interactions with creatine.
Creatine Food Supplement Precautions
Taking creatine as a food supplement as opposed to getting creatine from foods is associated with certain safety risks and side effects. Common side effects of creatine supplementation include weight gain, muscle cramps, diarrhea, stomach pain and nausea. According to MedlinePlus, while supplemental creatine is likely safe when taken at recommended doses, there is some concern that creatine could cause liver and kidney damage when taken at high doses. People with liver disease, kidney disease and high blood pressure should not take creatine supplements. Creatine may have dangerous interactions with certain medications and other dietary supplements so it is important to tell your doctor of any medications or supplements you're taking before using creatine.
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