Do you plan to take creatine? Here are 10 expert tips that you need to know first

Creatine is a natural compound that provides cellular energy. This is the main source of energy for functions such as muscle contraction and nerve function.

Not only was creatine linked to impressive health benefits, such as improving body composition and increasing sports performance, but it is also one of the most well -studied and safest supplements you can take.

However, there are important things to know before starting creatine, including potential side effects, an effective possibility, etc.

One of the most popular creatine uses is to improve body composition, including building muscle mass.

“Many studies indicate that creatine monohydrate supplementation increases strength gains, high intensity exercise performance and muscle mass during resistance exercise formation,” said Richard Kreider, PHD, professor and director of the Sports Nutrition Laboratory and Director of Core Clinical Sport of Texas A & M University, said Health.

Creatine supplements combined with resistance training has proven more effective to increase muscle growth in young people and the elderly compared to resistance training combined with placebo treatment.

Studies show that creatine can accelerate the recovery time between intensive training sessions by reducing muscle damage and promoting faster muscle recovery.

A 2024 study revealed that creatine supplements helped increase muscle power after exhaustive exercise in football players.

This means that taking creatine can benefit athletes who want a means based on evidence to help their bodies to recover after training or competitions.

Research suggests that when it is combined with an exercise like walking, creatine supplements can increase thickness and bone strength, which could reduce the risk of fracture.

A study in 2021 which included 70 elderly people revealed that those which completed 0.1 gram of creatine per kilogram per day while doing three days of resistance training per week for one year experienced an increase in the total bone zone in the tibia compared to those who took a placebo while participating in the same exercise diet.

Supplement with creatine can increase brain creatine stores, which can improve brain function and memory.

“Several studies, especially in older populations, have shown that the consumption of higher creatine diets (more than 0.95 grams per day) is associated with better cognition,” said Kreider.

A 2023 review revealed that creatine supplements have improved memory performance measures in healthy adults, especially in the elderly aged 66 and 76.

A 2024 review also revealed that creatine supplements were effective in improving attention, memory and information processing speed.

Taking doses of creatine loading, which is generally between 20 and 25 grams per day for five to seven days, can lead to a small amount of weight in some people, according to Grant Tinsley, PHD, associate teacher at Texas Tech University.

However, it is important to note that this weight gain is mainly due to water retention. The weight gain associated with creatine is “generally due to an increase in creatinine concentrations in the muscle, as well as water stored with creatine in the muscle,” said Tinsley.

The weight gain associated with creatine taking is temporary and generally only lasts the first days after taking a loading dose.

Most experts recommend skipping creatine loading doses and opting instead for smaller creatine doses for a longer period.

“A loading dose helps you to increase muscle creatine concentrations more quickly, but if you take an appropriate creatine maintenance dose, you will find yourself in the same place,” said Tinsley.

Studies show that the supplement with between 3 and 5 grams of creatine per day for at least four weeks is just as effective in saturating muscle cells as taking creatine loading doses.

A bigger advantage for taking smaller creatine doses is that smaller maintenance doses are much less likely to cause side effects such as diarrhea and liquid retention.

Another side effect associated with the higher doses of creatine is stomach aches, including diarrhea.

When taken in doses greater than 10 grams per day, creatine can trigger gastrointestinal symptoms such as diarrhea.

This is another reason to consider taking smaller doses of creatine.

Creatine taking can temporarily increase creatinine blood levels, waste that the kidneys create after the body has broken down the creatine.

Doctors use creatinine as a marker of kidney function, and the increase in creatinine levels can indicate kidney problems. However, this increase is only temporary, and there is no evidence suggesting that creatine supplements are harmful to people with healthy renal function when taken in appropriate doses.

If you have a kidney disease, you should not take creatine supplements without first checking with your health care provider.

Creatine monohydrate is the most studied and effective creatine form.

In addition, it is also the most profitable type of creatine that you can buy and is much cheaper than creatine food sources, such as meat and fish.

“From meat and fish [can be] The costly dietary dietetic supplementation of creatine monohydrates is a more profitable way to make sure that individuals get enough creatine in their diet to meet daily needs, “Kreider said.

Most creatine supplements are suitable for vegans or vegetarians who often do not consume enough creatine in their diet. Creatine supplements offer an easy and affordable way for people based on plant diets to increase their creatine intake.

Your body produces about half of your daily creatine needs, and the rest should be obtained by eating foods rich in creatine, such as meat and fish, or taking creatine supplements.

Most people have to take 2 to 4 grams of creatine through food or supplements daily to maintain optimal levels of cellular creatine.

Overall, creatine is one of the safest and most effective supplements you can take.

When combined with resistance training, the complement with creatine can increase growth and muscle strength, making it an excellent choice if you are looking for an extra -based supplement to help you reach your body composition and your fitness goals.

It can also support muscle recovery after exercise and can improve certain aspects of brain and bone health in the elderly.

Creatine does not seem to interact with many drugs or food supplements. However, it is always preferable to make supplement changes by your health care provider first, especially if you take one or more drugs.