Since creatine was first identified in 1832, researchers have continued to study the amino acid. Conclusions link the nutrient to improved athletic performance. But creatine is also associated with muscle cramps. It is difficult to say whether the supplement can trigger that side effect in you, as reactions to the substance vary with the individual. But precautions may minimize the risk. Start by asking your doctor whether she thinks creatine is safe for you.
About Creatine
This amino acid is available in meats, including fish. Your liver, kidneys and pancreas also have the capacity to manufacture creatine, which functions is to energize your muscles. This natural purpose makes creatine a sought-after supplement among athletes who hope the pills can increase their muscle endurance.
What Science Says
The National Institutes of Health says no firm scientific evidence shows creatine supplementation is beneficial. Small studies in which fewer than 40 people participated suggest that the amino acid is possibly effective for enhancing an athlete’s performance. The substance may also slow the development of symptoms in the early stages of Parkinson’s disease. Other conditions marked by weak muscles, such as dystrophy and heart failure, might also improve with supplementation.
Creatine and Muscle Cramps
Besides muscle cramps, muscle strains and pulls may also occur as a result of taking creatine supplements. The University of Maryland Medical Center says that studies show that these effects are not likely to happen when you take the recommended creatine dosages for a maximum of six months.
Recommended Dosage
Follow the instructions your doctor gives you to take creatine. The general recommendation is 20 grams daily for up to one week. This dosage gives your muscles a boost if you suffer from Huntington’s disease, muscular dystrophy or if you want to improve your athletic performance. The suggested maintenance dosage is 5 g of creatine daily. Discuss with your doctor the concerns you have about muscle cramps and whether you should limit the duration of creatine supplementation to avoid the problem.
