Creatine is found naturally in certain foods, such as meat and seafood. Your body also produces creatine, which is then stored primarily in the muscle tissue. Creatine supplements can help increase the level of creatine stored in the muscles, which may benefit people who strength train. According to the University of Maryland Medical Center or UMMC, creatine supplements don't benefit endurance athletes such as runners or bicyclists. Before taking creatine supplements, consult your doctor to determine if it's right for you.
It's Not for Everyone
Creatine supplements are primarily used by athletes looking to build strength and size. According to MayoClinic.com, creatine supplements can increase lean body mass when taken correctly. This is true only for strength-training individuals who work out consistently. Creatine is not for endurance athletes or sedentary people. It will not help build your muscle unless you actually do the work in the gym. MayoClinic.com experts also say creatine supplements may help patients with congestive heart failure because it helps strengthen the heart.
Adverse Reactions
Side effects commonly associated with creatine consumption include upset stomach, diarrhea, high blood pressure, liver/kidney damage and dizziness. According to UMMC, no significant side effects are typically seen when the supplement is consumed in moderation and for less than six months at a time. Creatine may negatively interact with certain medications, such as nonsteroidal anti-inflammatory drugs, caffeine, diuretics, Tagamet and probenecid. Drink plenty of water when taking creatine supplements to reduce the risk of dehydration.
Dosage
For muscle-building applications, the recommendation is to take creatine supplements in two phases. The first phase consists of consuming 20 g of creatine, in 5 g increments, for five to seven days. After that, decrease the dosage to 2 g to 5 g per day taken immediately after your workout. These are general guidelines, and you doctor may suggest altering these dosage recommendations based on your physical conditioning and tolerance of creatine supplements.
Over-Consumption
Consuming excess creatine does not increase strength and muscle size more rapidly and in fact is potentially fatal. According to UMMC, kidney failure and a condition known as rhabdomyolysis -- breakdown of muscle tissue -- occurred in at least one athlete who took 10 g of creatine per day for six weeks straight. Excessive creatine supplementation can increase production of formaldehyde in the body, which can lead to serious side effects, according to MayoClinic.com.
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