Protein is essential to your health. It is made up of building blocks called amino acids. About 20 amino acids help your body perform biological functions, though more exist. Eight amino acids are considered essential because your body cannot manufacture them. Creatine is manufactured in the body, so it is considered nonessential. It is commonly used for athletic performance. It's important to consult your health care provider before taking creatine.
Significance
Creatine is stored abundantly in your muscles in the form of creatine phosphate. It provides the quick energy burst needed for intense, short-duration activities such as sprinting and weightlifting. It is shuttled to energy-producing and -storing cells known as mitochondria, where it is converted to adenosine triphosphate, or ATP. ATP is a high-energy molecule, and athletes commonly take creatine for this reason.
Precautions
Although creatine is considered well tolerated, some individuals are advised to use caution when taking it. Creatine supplements place an added burden on organs that metabolize it, primarily the liver and kidneys. Creatine can cause asthmatic symptoms; and it may alter blood sugar levels, causing hypoglycemia, or low blood sugar. Some people are allergic to this compound and may experience symptoms such as difficulty breathing and swelling of the face and lips. Creatine may also cause inflammation and decrease blood flow to the legs, resulting in a condition known as compartment syndrome. Creatine is not recommended if you are pregnant or nursing.
Side Effects
Although most people appear to tolerate creatine well, some side effects have been reported. Creatine can cause muscle cramps and soreness, increase thirst and cause mild headaches and drowsiness. Other side effects include anxiety, irritability, aggression, nervousness and dizziness. Rare side effects include blood clots in the legs and seizure in susceptible individuals. You should tell your doctor if you have an existing medical condition and are considering taking creatine.
Dosage and Interactions
Creatine supplements are available in powder, capsule and liquid form. Creatine is also commonly added to energy bars and energy drinks. People typically take creatine for one week at 5 g per day, divided into four doses. The typical maintenance dose is 2 to 5 g daily, according to the University of Maryland Medical Center. Creatine may increase dehydration risk if taken with a diuretic medication. It may also increase kidney damage risk if taken with non-steroidal anti-inflammatory medications such as ibuprofen. Check with your doctor if you are currently taking medication and thinking of supplementing with creatine.
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