Creatine is a compound made in your liver, but it's often taken in supplement form by athletes and bodybuilders. It works by boosting ATP, the main energy molecule, and attracting water into cells. This sends a signal to increase muscle cell size. Although creatine has several benefits, including boosting muscle strength, it doesn’t have any effect on cortisol levels.
Cortisol
Too much stress in your life can elevate the stress hormone known as cortisol, which is responsible for a number of functions in your body, from inflammatory response to regulating blood glucose levels. However, overexposure to cortisol can have several adverse effects, including increasing belly fat and blood pressure. In addition, excess cortisol can increase your risk for chronic inflammation and heart disease, according to the Mayo Clinic website.
No Effect
Scientists at the University of Chichester in the United Kingdom investigated the impact of creatine supplementation on cortisol, sleep deprivation and behavior. Subjects were assigned to receive 5 g of creatine monohydrate or a placebo four times daily for seven days prior to the experiment. They underwent cognitive tests and then were sleep-deprived for 36 hours before performing exercise. At the end of the study, which was published in the January 2007 issue of “Physiology Behavior,” scientists observed that those in creatine group didn’t experience a significant decrease in cortisol levels compared with those who had a placebo.
Additional Research
Results similar to those of the previously mentioned study were reported in the March 2006 issue of the journal "Psychopharmacology.” Researchers at the University of Chichester in the United Kingdom studied the effects of creatine supplementation on cognitive tasks, sleep deprivation and exercise. They discovered that subjects taking creatine supplements experienced no changes in cortisol levels after the experiment compared with those who had a placebo.
Safety
One of the main concerns regarding creatine supplementation is its impact on liver and kidney function. Researchers at Truman State University reported in the December 2002 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" that college football players consuming 5 to 20 g of creatine daily up to six years experienced no changes in liver and kidney function.
References
- MayoClinic.com; Stress Management; September 2010
- "Physiology Behavior"; Creatine Supplementation, Sleep Deprivation, Cortisol, Melatonin and Behavior; T. McMorris et al.; January 2007
- "Psychopharmacology"; Effect of Creatine Supplementation and Sleep Deprivation, With Mild Exercise, on Cognitive Performance, Mood State, and Plasma Concentrations of Catecholamines and Cortisol; T. McMorris et al.; March 2006
- "International Journal of Sport Nutrition and Exercise Metabolism"; Effects of Long-term Creatine Supplementation on Liver and Kidney Functions in American College Football Players; D.L. Mayhew et al.; December 2002
