This can help relieve seizures, symptoms of autism , and movement disorders. Taking creatine supplements for up to 8 years has been shown to improve attention, language and academic performance in some children. However, it does not affect everyone in the same way. While creatine occurs naturally in the body, creatine supplements are not a natural substance. Anyone considering using these or other supplements should do so only after researching the company that provides them.
A review of 14 studies, published in , found that people with muscular dystrophy who took creatine experienced an increase in muscle strength of 8. Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results. In South Korea, 52 women with depression added a 5-gram creatine supplement to their daily antidepressant.
They experienced improvements in their symptoms as early as 2 weeks, and the improvement continued up to weeks 4 and 8. A small-scale study found that creatine appeared to help treat depression in 14 females with both depression and an addiction to methamphetamine. After taking a 5-g supplement each day for 6 weeks, 45 participants scored better on working memory and intelligence tests, specifically tasks taken under time pressure, than other people who took a placebo.
Those who took the supplement did better than those who took only a placebo. People with kidney disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements. The safety of creatine supplements has not been confirmed during pregnancy or breastfeeding, so women are advised to avoid it at this time.
Use of creatine can lead to weight gain. While this may be mostly due to water, it can have a negative impact on athletes aiming at particular weight categories.
It may also affect performance in activities where the center of gravity is a factor. In , a review of 14 studies on creatine supplementation and exercise performance, published in Cochrane concluded that it:. Updating their statement in , they conclude that creatine supplementation is acceptable within recommended doses, and for short-term use for competitive athletes who are eating a proper diet.
The Mayo Clinic advises caution , noting that creatine could potentially:. A number of energy drinks now combine creatine with caffeine and ephedra.
There is some concern that this could have serious adverse effects, after one athlete experienced a stroke. Creatine affects water levels in the body. Taking creatine with diuretics may lead to dehydration.
Combining creatine with any drug that affects the kidneys is not recommended. Taking it with probenecid, a treatment for gout , may also increase the risk of kidney damage. Creatine is big business. People in the U. In the past, the NCAA allowed member schools and colleges to provide creatine to students with school funds, but this is no longer permitted.
Creatine has not been shown to be effective for all kinds of sport, nor has it been found to benefit people who already have naturally high levels of creatine in their body, or those who are already high-performing athletes. While it may turn out to be helpful in treating some medical conditions, individual athletes need to investigate if it is really worthwhile for them.
If you take a standard dose of 3—5 grams per day, this amount will last for to days. Other, newer forms of this supplement are often impossible for you to buy as an individual ingredient. Creatine is one of the most effective supplements for exercise performance. Several types are available, but monohydrate is currently the best form.
It has the best safety record, most scientific support and is at least as effective as any other form on the market. Creatine is the leading sports performance supplement, and many forms of it exist. Here's a review of the top six types, including which one is best. Creatine is one of the most popular sports supplements, and you may wonder whether it's safe to use past its expiration date.
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Creatine has been studied extensively as a dietary supplement for many years. Almost all of them used the same form of the supplement — creatine monohydrate.
Has the Best Safety Record. Summary: A large number of studies have confirmed that creatine monohydrate is safe to consume. It is usually around percent creatine by weight. You may occasionally see people claim that creatine is a steroid. Norton says this couldn't be further from the truth. As Layne Norton, Ph. When your body is trying to create the compound that powers quick muscle contractions, ATP, it does so by "borrowing" a phosphate molecule from phosphocreatine and combining it with another compound, ADP.
Only after a muscle has largely used up its store of phosphocreatine does it start to produce ATP from other sources, like glucose or fats. As many lifters will attest, this action of drawing water into the cell can also make their muscles look bigger or fuller. Creatine's reputation among athletes is largely built around gains in strength and muscle. And according to strength coach and researcher Brad Schoenfeld, Ph.
There are hundreds of studies showing improvements in strength, power, muscle size, fatigue resistance, and overall body composition when people who regularly strength train take creatine.
No, it won't simply make you stronger by magic, but it may be able to help you do a few more reps with a heavier weight.
And that, over time, can definitely make you stronger. Specifically, Kendall says, creatine has been shown to help endurance athletes store more glycogen to use during training or competition. It has also been shown to reduce inflammation and cell damage following lengthy, intense exercise.
In layman's terms, that means less pain after training, and less time before you feel up to training again. The athletic benefits of this supplement may be even more pronounced in vegetarians. For example, one study that compared creatine use by vegetarians and nonvegetarians found that the vegetarians experienced greater increases in lean tissue and the ability to perform high-volume leg workouts than a nonvegetarian group.
This is likely because the vegetarians had lower amounts of stored muscle creatine prior to the experiment. Creatine is one of the most-studied sports supplements, with over 2, studies to date. And that research is largely consistent in showing that creatine does provide some benefit to most people who take it. And yet it isn't exactly clear about how, exactly, creatine monohydrate achieves these benefits, as Brad Schoenfeld, Ph.
However, it's also possible that because creatine draws water into muscle cells, it contributes to another one of the creators of muscle growth, cellular swelling. The third of the major mechanisms of muscle growth is muscular damage. While creatine monohydrate is the most-studied and most-popular form of supplemental creatine, it's definitely not the only option on the market.
Three other popular variations right now include creatine hydrochloride , which is creatine combined with hydrochloric acid; kre-alkalyn , which is creatine buffered with bicarbonate or other alkaline ingredients; and creatine nitrate, which you guessed it is creatine bound to a nitrate molecule. Supporters of the three "alternative" creatines claim that these bonding agents increase your ability to absorb or store the creatine over simple monohydrate. Theoretically, this could mean that smaller doses are necessary, and there would be less risk of the side effects that sometimes accompany high-dose creatine supplementation, such as bloating or stomach distress.
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