Your liver and kidney produce creatine from amino acids, and most creatine in your body is stored in your muscles. You do not need to get it from your diet, but extra creatine from food or supplements may provide some potential benefits. Consult your doctor about your health concerns before taking any dietary supplements.
Athletic Performance
Creatine, often in the form of creatine monohydrate, is a popular weight gain supplement among strength-training athletes, according to the Mayo Clinic. It may increase your muscle mass and improve your sprinting performance. However, when you take creatine, you risk impairing your athletic performance because of side effects such as cramping or diarrhea. Creatine does not improve your performance if you are an endurance athlete.
Heart Health
Healthy individuals tend to have higher levels of creatine in their hearts than individuals with congestive heart failure, according to the Mayo Clinic. If you have heart failure, creatine may increase your endurance, the strength of your heart and your body weight. High triglyceride levels in your blood may increase your risk for heart disease. Creatine supplementation in individuals with this condition may help lower triglyceride levels, according to the University of Maryland.
Bone Strength
You may be able to better maintain your bone mineral density and strength when you take creatine and regularly participate in weight-bearing exercises, such as strength training, according to the Mayo Clinic. Your bone density naturally decreases as part of the aging process, but accelerated bone density losses can lead to osteoporosis, or weak bones, and the risk of fractures. The evidence supporting the relationship between bone health and creatine supplementation is weak, and creatine should not take the place of a healthy diet with plenty of calcium and vitamin D for bone strength.
Other Potential Advantages
Creatine supplementation may improve muscle mass and strength in individuals with chronic obstructive pulmonary disease, according to the University of Maryland. It may potentially be beneficial for reducing the loss of muscle mass and function in chronic conditions such as Parkinson's disease and muscular dystrophy, although the evidence is not strong. Creatine does not cure any specific diseases, so consult your doctor and continue to follow medical advice if you have or suspect that you have any of these health conditions.
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