Creatine is a popular supplement often used by athletes to improve muscular performance. It is classified as a nitrogenous organic acid that is naturally produced in the body primarily by the kidneys and liver. It can also be consumed in the diet since it is present in meat and fish. Creatine is produced as a food supplement in powder form or capsules. More that 4 million kilograms are used by Americans each year.
Athletes and body builders use creatine supplementation to increase muscle mass and muscle performance in anaerobic type activities. This would include brief, high-intensity exercise such as sprinting. Data suggests that creatine may benefit athletes such as hockey players, football players, rowers, squash players, and wrestlers. Creatine does not seem to improve performance in aerobic exercises. It also has not been found to improve performance or body composition in people over 60.
Creatine has been used to treat health problems such as Parkinson's disease, muscular wasting, depression, bipolar disorder, high cholesterol, vision problems and ALS (amyotrophic lateral sclerosis or Lou Gehrig's disease). Efficacy in these areas is variable.
Creatine is considered safe when used in recommended doses. It can cause stomach pain, nausea, diarrhea and cramping in some people. If taken in high doses, there is concern that it could cause kidney, liver and heart problems, but this has not been confirmed. People with kidney disease, diabetes, pregnancy or breast feeding should not use creatine. Combining creatine with caffeine and ephedra could cause serious side effects. There is a report of a stroke in an athlete who used this combination for a number of weeks.
If you choose to use creatine, consult your doctor first to ensure your safety.
