Creatine why its bad

The physiological rationale suggesting that creatine supplementation may cause dehydration and muscle cramping is based on the premise that creatine is an osmotically active substance found primarily in skeletal muscle and may alter whole-body fluid distribution by preferentially increasing intracellular water uptake and retention, particularly over the short-term [ 38 , 75 ]. The initial loading phase of creatine supplementation i. Some anecdotal evidence indicates that creatine users perceive supplementation to result in some adverse effects [ 77 ].

Importantly, these studies failed to control for the use of other supplements and the dosage of creatine ingested. Greenwood et al. However, these self-report surveys are in contradiction to experimental and clinical evidence. Injuries treated by the athletic training staff were monitored. Non-contact joint injuries, contact injuries, illnesses, missed practices due to injuries, and players lost for the season were not different between groups.

These beneficial effects from creatine may be explained by fluid distribution and electrolyte imbalances, as previously discussed. In summary, experimental and clinical research does not validate the notion that creatine supplementation causes dehydration and muscle cramping. The overwhelming majority of evidence in adult populations indicates that creatine supplementation, both short- and longer-term, is safe and generally well tolerated [ 2 ].

However, the question of whether or not this holds true for children and adolescents is relatively unclear. The physiological rationale supporting the potential ergogenic benefits of creatine supplementation in children and adolescents was first postulated by Unnithan and colleagues in [ 80 ]; which established a strong basis for future applications of creatine for younger athletes.

More recently, in a comprehensive review examining the safety of creatine supplementation in adolescents, Jagim et al. However, it is important to note that none of the performance-focused studies included in the Jagim et al. From a clinical perspective, creatine supplementation has been found to potentially offer health benefits with minimal adverse effects in younger populations.

Hayashi et al. Tarnopolsky et al. Importantly, the creatine supplementation protocol appeared to be well tolerated and did not adversely affect laboratory markers of kidney function, oxidative stress, and bone health [ 81 , 82 , 83 ]. In addition, Sakellaris et al. These neurological benefits may have potential applications for young athletes participating in collision sports, which pose underlying risks of concussions or sub-concussive impacts.

Further, several of these clinical trials implemented strict clinical surveillance measures, including continual monitoring of laboratory markers of kidney health, inflammation, and liver function; none of which were negatively impacted by the respective creatine supplementation interventions. These findings support the hypothesis of creatine supplementation likely being safe for children and adolescents.

Even though infants and young children are excluded from GRAS, this would still apply to older children and adolescent populations. The majority of dietary supplement survey data indicates that a relatively high percentage of youth and adolescent athletes are currently or have previously supplemented with creatine. For example, Kayton et al. Therefore, these trends warrant additional research to determine with greater certainly whether creatine supplementation, both acute and longer-term, is safe for children and adolescents.

In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents. The theory that creatine supplementation increases fat mass is a concern amongst exercising individuals, possibly because some experience a gain in body mass from creatine supplementation. However, randomized controlled trials one week to two years in duration do not validate this claim. Acute creatine supplementation 7 days had no effect on fat mass in young and older adults; however, fat-free mass was increased [ 86 , 87 ].

Furthermore, three weeks of creatine supplementation had no effect on body composition in swimmers [ 88 ]. The addition of creatine to high-intensity interval training had no effect on body composition in recreationally active females [ 89 ]. In addition, the effects of creatine supplementation during resistance training overreaching had no effect on fat mass [ 70 ]. In other short-terms studies lasting weeks, there were no changes in fat mass from creatine supplementation.

Becque et al. In another 6-week investigation, no significant differences in fat mass or percentage body fat were observed after creatine supplementation [ 42 ]. Furthermore, creatine supplementation during an 8-week rugby union football season also had no effect on fat mass [ 92 ]. Nonetheless, there are several investigations that have used much longer treatment periods.

For example, healthy resistance-trained males were randomly assigned in a double-blind fashion to supplement with creatine i. Lean body mass and muscle fiber size increased; percent body fat and fat mass were unaffected over the week training period [ 93 ]. Furthermore, Gualano et al. Results showed no effect from creatine on fat mass [ 95 ]. Candow et al. Study participants were randomized to supplement with creatine or placebo before or after resistance training 3 days per week.

There was an increase over time for lean tissue and strength with a decrease in fat mass. From a clinical perspective, children with acute lymphoblastic leukemia who supplemented with creatine 0. In contrast, the children who did not consume creatine gained fat mass [ 97 ].

In two studies involving postmenopausal women, Lobo et al. Furthermore, two years of creatine supplementation also had no effect on fat mass [ 99 ]. Recently, Forbes et al. Nineteen studies with a total of participants were included. Participants supplementing with creatine had a greater reduction in body fat percentage. In summary, creatine supplementation does not increase fat mass across a variety of populations.

Decades later, Harris et al. This research sparked incredible interest in studying creatine supplementation strategies that would increase intramuscular creatine content, helping shape current recommendations. In addition to the seminal work of Harris et al. However, lower daily creatine supplementation dosing strategies i. While effective, these non-loading creatine supplementation dosing strategies Figure 1 , side B delay maximum intramuscular creatine storage.

Determination of which creatine supplementation strategy is preferred may depend on the goal of the individual. Athletes who are carrying out a creatine loading phase i. Lower, daily dosages of creatine supplementation i. There has been an increasing number of studies showing that creatine supplementation plays a therapeutic role in a variety of clinical conditions see Gualano et al. Perhaps one of the most promising conditions that could benefit from creatine supplementation is age-related sarcopenia.

Sarcopenia is defined as a progressive and generalized skeletal muscle condition i. While resistance training is considered cornerstone in the treatment of sarcopenia [ ], accumulating evidence indicates that creatine supplementation may enhance the anabolic environment produced by resistance training, subsequently mitigating indices of sarcopenia [ 9 , 10 , 19 , 27 ].

Creatine supplementation can increase functionality e. However, the literature indicates that creatine alone that is, without a concomitant resistance training program is unlikely to result in substantial gains in muscle strength and functional performance [ 95 , , , ], although it does improve some parameters of muscle fatigue [ , , ].

It is likely that increases in lean mass occasionally attributed to creatine supplementation in short-term studies e. Conversely, substantial evidence indicates that creatine supplementation is capable of augmenting the hypertrophic response to resistance training in young adults [ ], which is extended to older adults, as confirmed by three systematic reviews and meta-analyses [ 19 , , ].

Regarding aging bone, emerging research over the past decade has shown some benefits from creatine supplementation. More recently, Chilibeck et al. However, a 2 year creatine supplementation protocol was infective for improving bone mass or bone geometry in post-menopausal women, again suggesting that creatine should be combined with resistance-type exercise to produce beneficial bone adaptations [ 99 ].

From a clinical and healthy aging perspective, it is recommended that creatine supplementation be combined with resistance training to produce the greatest adaptations in older adults. Future clinical trials involving frail populations with long-term follow-up s and larger samples are needed.

In summary, there is growing body of evidence showing that creatine supplementation, particularly when combined with exercise, provides musculoskeletal and performance benefits in older adults.

For example, creatine supplementation with carbohydrate [ ] or carbohydrate and protein [ ] has been reported to promote greater muscle glycogen storage than carbohydrate supplementation alone. For example, Cooke and colleagues [ ] reported that creatine supplementation during recovery from exercise-induced muscle damage promoted less muscle enzyme efflux and better maintenance of isokinetic muscle performance.

Moreover, there is evidence that individuals supplementing their diet with creatine experienced less muscle damage, inflammation, and muscle soreness in response to running km [ ] as well as during 4-weeks of intensified training [ 70 ]. Third, there is evidence that athletes who supplement with creatine during training experience fewer musculoskeletal injuries, accelerated recovery time from injury [ 78 , ] and less muscle atrophy after immobilization [ , ].

Fourth, creatine supplementation with or without glycerol has been reported to help athletes hyper-hydrate and thereby enhance tolerance to exercise in the heat [ 28 , 37 , , , , , , , , , , , , , , , ].

Thus, there are a number of reasons beyond the ergogenic benefit that all types of athletes may benefit. Creatine kinetics may vary between healthy males and females [ ].

Females may have higher intramuscular creatine concentrations [ ] possibly due to lower skeletal muscle mass [ ]. As a result of hormone-driven changes in endogenous creatine synthesis, creatine transport, and creatine kinase CK kinetics, creatine bioavailability throughout various stages of female reproduction is altered, highlighting the potential positive implications for creatine supplementation in females [ 29 ].

The implications of hormone-related changes in creatine kinetics has been largely overlooked in performance-based studies [ 29 ].

Specifically, creatine supplementation may be of particular importance during menses, pregnancy, post-partum, perimenopause and postmenopause. Creatine kinase, as well as enzymes associated with creatine synthesis, are influenced by estrogen and progesterone [ 1 ].

Creatine kinase levels are significantly elevated during menstruation [ ], with CK levels decreasing throughout the menstrual cycle, pregnancy, and with age. The lowest range of CK values have been reported during early pregnancy 20 weeks or less , equating to about half the concentration found at peak levels teenage girls [ , ].

Maternal creatine supplementation during pregnancy in pre-clinical animal studies have demonstrated a protective effect against fetal death and organ damage associated with intrapartum hypoxia [ , ]. Reduced creatine levels in late pregnancy have also been associated with low fetal growth [ ].

There is additional data that metabolic demand from the placenta during gestation further lowers the creatine pool of the mother [ ], which may be associated with low birth weight and pre-term birth. Creatine supplementation during pregnancy has been shown to enhance neuronal cell uptake of creatine and support mitochondrial integrity in animal offspring, thereby reducing brain injury induced by intrapartum asphyxia [ , ].

Although there are no human studies evaluating the effects of creatine supplementation during pregnancy, creatine could provide a safe, low-cost nutritional interventional for reducing intra- and post-partum complications associated with cellular energy depletion [ ]. This may be more important if the female is vegetarian, or unable to consume meat due to nausea or taste preferences i. Females have been reported to have lower levels of creatine in the brain frontal lobe [ ].

Increasing creatine concentrations in the brain as a result of supplementation, particularly in females, may support the reported benefits of reducing symptoms of depression [ , ] and ameliorating the effects of traumatic brain injury [ 12 , 22 ].

Depression is about 2 times higher among females throughout the reproductive years [ ] and accelerates around pubertal hormonal changes [ ]. Altered brain bioenergetics and mitochondrial dysfunction have been linked with depression, particularly as it relates to CK, ATP, and inorganic phosphate P i. Creatine supplementation has been shown to significantly augment cerebral PCr and P i [ ], particularly in females. There is a small body of research that has investigated the effects of creatine supplementation in younger females.

For example, Vandenberghe et al. Hamilton et al. Furthermore, in college-aged females 20 yrs , creatine supplementation 0. In contrast, not all data show improved performance in females [ 89 , , ]. Additionally, Smith-Ryan et al. It is important to evaluate the benefit to risk ratio; as noted elsewhere in this document, there are minimal risks associated with creatine supplementation, particularly when it is evaluated against the potential benefits in females.

Accumulating research over the past decade in postmenopausal females demonstrates that creatine supplementation during a resistance training program can improve muscle mass, upper- and lower-body strength, and tasks of functionality s chair stand, lying prone-to-stand test, arm curl test for detailed review see Candow et al. Creatine supplementation appears to be a viable option for post-menopausal females to improve muscle quality and performance.

In addition to its beneficial effects on aging muscle, creatine supplementation may also have favorable effects on bone in postmenopausal females, if combined with resistance training.

For example, postmenopausal females who supplemented daily with 0. However, even without the stimulus of resistance training, there is some evidence that creatine supplementation can still be beneficial.

In summary, there is accumulating evidence that creatine supplementation has the potential to be a multifactorial therapeutic intervention across the lifespan in females, with little to no side effects. Creatine monohydrate powder has been the most extensively studied and commonly used form of creatine in dietary supplements since the early s [ 2 , ].

Creatine monohydrate was used in early studies to assess bioavailability, determine proper dosages, and assess the impact of oral ingestion of creatine on blood creatine and intramuscular creatine stores [ 35 , 60 , ]. These studies indicated that orally ingested creatine monohydrate e. Short-term loading with creatine monohydrate e. Creatine monohydrate supplementation during training e. Despite the known efficacy, safety, and low cost of creatine monohydrate; a number of different forms of creatine have been marketed as more effective with fewer anecdotally reported adverse effects [ ].

These marketing efforts have fueled speculation that creatine monohydrate is not the most effective or safest form of creatine to consume. This notion is clearly refuted by understanding the well-known physio-chemical properties of creatine monohydrate, as well as current creatine supplementation literature. A number of different forms of creatine e. However, there are no peer-reviewed published papers showing that the ingestion of equal amounts of creatine salts [ , , , ] or other forms of creatine like effervescent creatine [ ], creatine ethyl ester [ 43 , , ], buffered creatine [ 41 ], creatine nitrate [ , ], creatine dipeptides, or the micro amounts of creatine contained in creatine serum [ ] and beverages e.

Creatine monohydrate crystallizes from water as monoclinic prisms that hold one molecule of water of crystallization per molecule of creatine [ ]. Creatine is considered a weak base pKb Creatine can also serve as a complexing agent with other compounds via ionic binding. Creatine monohydrate powder contains the highest percentage of creatine Creatine monohydrate manufactured in Germany involves adding acetic acid to sodium sarconsinate, heating, adding cyanamide, cooling to promote crystallization, separation and filtration, and drying has been reported to produce Meanwhile, other sources of creatine monohydrate that have different starting materials e.

While the effects of ingesting these compounds on health are unknown, contamination with dihydrotriazine has been suggested to be of greatest concern since it is structurally related to carcinogenic compounds [ ]. For this reason, German sourced creatine monohydrate has been primarily used in research to establish safety and efficacy and is therefore the recommended source of creatine monohydrate to use in dietary supplements [ 2 , ].

Creatine monohydrate powder is very stable showing no signs of degradation into creatinine over years, even at elevated storage temperatures [ ]. However, creatine is not stable in solution due to intramolecular cyclization that converts creatine to creatinine especially at higher temperatures and lower pH [ , , , ].

The degradation of creatine can be reduced or halted by lowering the pH under 2. Moreover, since creatine is an ampholytic amino acid, it is not very soluble in water e. Mixing creatine in higher temperature solution increase solubility, which is the reason why initial studies administered creatine in hot tea [ 35 , 60 , , , , ] but the solubility has no influence on tissue uptake [ ]. The lack of solubility and stability of creatine in solution is the reason that creatine is primarily marketed in powder form and efforts to develop stable beverages containing physiologically effective doses of creatine e.

In summary, while some forms of creatine may be more soluble than creatine monohydrate when mixed in fluid, evidence-based research clearly shows creatine monohydrate to be the optimal choice. Creatine supplementation appears to be generally safe and potentially beneficial for children and adolescents. Smaller, daily dosages of creatine supplementation g or 0.

Creatine supplementation and resistance training produces the vast majority of musculoskeletal and performance benefits in older adults. Creatine supplementation alone can provide some muscle and performance benefits for older adults. Wyss M, Kaddurah-Daouk R. Creatine and creatinine metabolism.

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Muscle creatine loading in men. I have and know quite a lot of people who have used creatine before. I have never really had any or seen any negative effects that people claim or talk about. This article talks about how creatine has anti aging benefits. This is a really interesting topic. Actually, many of my friends focus on muscle building too. But none of them takes Creatine because of its side effect. Instead, they went to the gym to exercise and controling their diet by eating more egg whites or fishes that contain protein.

Anthony, I often wondered the same thing during my junior hockey playing days. I had a lot of teammates who would use it on and off. I tried it during the summer after my one season ended. I definitely bulked up. Although, a little after I stopped taking creatine, I slimmed back down. I feel that I was carrying a lot of water weight while I was using it. I I only noticed positive side effects when it came to my summer training program.

There are many different reviews out there for you to check out. Here is one that I found. This article intrigued me because I started taking Creatine about a year ago.

What I noticed was that my ability to exercise improved and I saw myself gaining muscle faster than before. As far as I could tell there were no side effects. My best guess is that the body has to be gradually introduced to the new levels of creatine, instead of taking it all at once. My ex-roommate from last semester also told me about how he performed much better with creatine, which made me consider buying it. After reading your post, I wanted to ask if you think that there could still be many confounding variables, which could lead to some people to be more prone to the side effects you mentioned.

Maybe it is very individualized and works like allergy? There are no known issues with taking creatine along with milk as long as you are not lactose-intolerant. Creatine supplements usually come in powder form. You can drink it by mixing the powder with water or juice.

Is it ok to mix creatine with coffee? In short, yes, you can mix coffee with creatine. In order to meet the physical demands of intense training and physical activity, many will look for supplements like creatine and caffeine to boost strength, power, and stamina during a workout. Newer research even suggests a consuming a protein shake take, or food, with creatine, provides the same results.

Most athletes use creatine either less than one hour before or immediately after working out. Using it after exercise can be beneficial because exercising stimulates blood circulation and cells can then be supplied with creatine more quickly. Nevertheless, creatine can be taken at any time.

Why does creatine smell bad? Creatine should have a mild sour smell to it but it should not wreak like ammonia or anything like that. Creatine monohydrate should have a neutral taste in water. Begin typing your search term above and press enter to search. Press ESC to cancel. Term Paper. Ben Davis May 1, Why Creatine is bad for you? Is it OK to take creatine everyday?