What are the Effects of Supplemental Creatine on the Body?

Many athletes and weightlifters take creatine supplements in efforts to increase their

performance, but what does it actually do to your body? Creatine is found naturally in our diets

in things like red meat, milk, and seafood. Vegetarians generally have lower levels of creatine in

their bodies. It is also produced by the kidney and liver in our bodies. The majority of the

creatine on our bodies is stored in the skeletal muscle cells to then use when exercising.


The appeal for taking creatine supplements comes from its ability to increase energy levels and

to increase strength. Creatine supplements have also been shown to help with recovery after

exercising, reduce injury, help people to better tolerate heavy weights, and to increase fat-free

muscle mass during a training session. These aspects of creatine supplements are appealing to

athletes because it allows them to perform better and achieve more. Other more long term

benefits of taking creatine include helping with health problems like diabetes, neurodegenerative

diseases, fibromyalgia, aging, osteoarthritis, etc. There is still not enough evidence to completely

prove these ideas, but some evidence shows that it does relieve them.


One of the negative aspects of taking supplemental creatine is that you might gain weight

because it allows muscles to hold more water. It is also unsafe for people to use creatine if they

have kidney disease. Something else that is concerning is that no creatine supplement has been

approved by the USFDA yet because a lot of the side effects are still unclear.


Although there is not sufficient data at the moment, it seems to be that creatine is most likely

safe to consume at the recommended dosage. Since it is not proven to be safe quite yet it might

be best to steer clear. With any supplement, it is better to get the nutrient from natural sources,

but since there is so much appeal in taking creatine supplements, and a small amount of side

effects, it is understandable why so many people do so.


Anna Niezrecki (9)


https://www.medicalnewstoday.com/articles/263269#should_I_use_creatine_supplements

https://my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements

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