Many of my articles intended to debunk common myths surrounding the perceived effectiveness of certain supplements in the world of fitness. On the other hand, although sometimes the effects can be inconsistent, creatine
generally works, there's no question about that and with the currently available scientific data to back this up, I am in no position to criticize its efficacy. However, the increase in strength and energy comes at a cost, kidney damage, liver
problems, muscle camping, diarrhea, impaired thermoregulation and death just for starters. Or is it really?
The well-publicized side effects of creatine
are generally hypothesised theories based on how the supplement works inside the body under extreme doses. Creatine is an organic acid that is synthesized by the kidney, pancreas and liver
to help to supply energy to the body by increasing the formation of ATP. Theoretically, creatine
uptake in muscle can result in an increase in fluid retention hence may affect the body's fluid balance and ability to dissipate heat. On the other hand, the body needs to get rid of and compensate for the extra creatine
consumed, which puts extra strain on the kidneys and liver
. The association between creatine
use and liver
and kidney damage was thus made based on a few case reports and small changes in organ function indicators.
The theorized side effects have their scientific merits. However, if used properly, hardly any of the proposed side effects of creatine
have been confirmed in well-controlled, randomized studies conducted on healthy subjects. Of course, you should not use creatine
if you have an underlining health condition, especially kidney or liver
problems, and you should not overdose, which may result in unwanted side effects. But if you are perfectly healthy, not allergic to any of the contents in the supplement that you ingest, and follow the proper guideline of oral creatine
supplementation, it is very safe.
How much creatine
should I use then? One should always strive to achieve the best results with the lowest dose possible. According to the Mayo Clinic, a typical loading dose could be anywhere around 9-25 grams daily (depends on body weight) with good fluid intake for 4-7 days and a typical maintenance dose would be 2-20 grams daily for 5 days up to 12 weeks depends on body weight. This is just a general guideline and you should always tailor your regime based on your own circumstances. But remember, the effect of creatine
can be inconsistent between different people and if you feel that the creatine
you are taking does not give the expected result, it may not be the problem of dosage but the efficacy of the supplement itself.
All in all creatine
is safe supplement to use when taken properly.