Research in animals suggests that taking creatine supplements may treat other diseases too, including ( 35, 36, 37, 38):

Along with the 5g of creatine monohydrate this powder contains, you’re also getting 29g of protein, which is a mix of pea, brown rice, pumpkin and flaxseed protein, along with quinoa flour. This ensures you’re getting a complete protein source that contains all the essential amino acids in the right amounts. Over the long term, it also aids in muscle fiber growth by signaling key biological pathways and boosting gym performance ( 12, 13, 14, 15, 23).

Customer Reviews

This review also compared the world’s most popular sports supplements and concluded that creatine is the best one available. Its advantages include being less expensive and far safer than most other sports supplements ( 27). A few cases of athletes who had dangerous reactions after taking creatine have raised concerns that creatine may have serious side effects at recommended doses. For example, combining creatine with caffeineand the herb ephedra (also called ma huang) might increase the chance of having a stroke, as happened in one athlete, according to the IOM committee report for the military. Creatine supplements may be linked to a skin condition called pigmented purpuric dermatosis. The IOM committee also noted three cases of people taking creatine supplements who suffered kidney failure. Overall, the IOM committee considered kidney problems to be an unusual reaction to creatine supplements, but didn't entirely dismiss the risk to kidneys. The most conclusive research has been conducted in individuals undergoing hemodialysis, a medical treatment that may cause muscle cramps. Researchers noted that the group taking creatine experienced a 60% reduction in cramping ( 9). The supplement world can be a murky place to navigate. Take one step into the supplement store and you’re likely to get bombarded by an associate telling you how many different supplements you need. Some of them can really help if you’re deficient in a certain vitamin or mineral, and some are simply a waste of money. Because supplements are not regulated by the FDA, differentiating the good from the bad can be difficult at times.

Although one study found increased muscle pressure during 2 hours of heat training, this resulted mainly from heat and exercise-induced dehydration — not from creatine ( 25). However, many scientists believe more study of creatine needs to be done. Most studies of creatine have included only 40 people at the most, and these participants weren't representative of all athletic abilities or ages, according to the U.S. Department of Health and Human Services National Institutes of Health. Creatine has not been effective at improving endurance and aerobic performance in most studies. Parkinson’s disease is characterized by reduced levels of dopamine, a key neurotransmitter in your brain ( 8, 28). Some people think that if they take creatine and don’t work out, they’ll put on fat—but Roussell says it isn’t true.

Benefits

In one study of a 6-week training regimen, participants who used creatine added 4.4 pounds (2 kg) more muscle mass, on average, than the control group ( 23).

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 [ 164, 165]. Reduced creatine levels in late pregnancy have also been associated with low fetal growth [ 165]. There is additional data that metabolic demand from the placenta during gestation further lowers the creatine pool of the mother [ 166], 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 [ 167, 168]. 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 [ 169]. This may be more important if the female is vegetarian, or unable to consume meat due to nausea or taste preferences (i.e. meat contains about 0.7 g of creatine/6 oz serving [ 54];).

Creatine

Muscle cramps: ‘In rare cases, creatine supplementation may cause muscle cramps or strains. Staying well-hydrated and ensuring proper electrolyte balance can help prevent these issues,’ says Aitken.