Creatine is one of the most well-researched supplements and is generally considered to be safe and effective when used within recommended guidelines. Here is a summary of its benefits and potential side effects:

Benefits

1. Improved Physical Performance:
   Creatine supplementation is well-documented to improve performance in high-intensity, short-duration exercises such as weightlifting and sprinting by increasing the availability of ATP (adenosine triphosphate) in muscles¹².

2. Increased Muscle Mass:
   Studies show that creatine can lead to increased muscle mass when coupled with resistance training. This effect is primarily due to enhanced cell hydration and higher muscle protein synthesis³.

3. Enhanced Recovery:
   Creatine has been shown to potentially speed up recovery by reducing muscle cell damage and inflammation after intense exercise⁴.

4. Potential Neurological Benefits:
   There is emerging evidence suggesting creatine may benefit cognitive functions and protect against certain neurological diseases, although more research is needed⁵.

Side Effects

1. Weight Gain:
   The most commonly reported side effect is weight gain, primarily due to water retention in muscles⁶.

2. Gastrointestinal Distress:
   Some individuals may experience stomach discomfort, cramping, or diarrhea, especially at higher doses⁷.

3. Concerns Over Kidney Function:
   While there have been anecdotal reports and isolated case studies suggesting renal dysfunction, extensive research has not confirmed any significant risk to kidney health from creatine supplementation in healthy individuals. Individuals with pre-existing kidney issues should exercise caution⁸⁹.

4. Mood and Anxiety:
   Some studies have documented mood changes, such as increased aggression or anxiety, in susceptible individuals. However, these occurrences are relatively rare¹⁰.

General Considerations

• Dosage:
  The typical dosing strategy includes a loading phase (20 grams per day for 5–7 days) followed by a maintenance phase (3–5 grams per day).

• Long-Term Use:
  Long-term use of creatine (up to five years) has generally been found to be safe in healthy individuals¹¹.

In conclusion, creatine is generally good for enhancing athletic performance and muscle growth when used appropriately. However, individuals should be aware of the potential side effects and consult healthcare providers if they have existing health conditions or concerns.

Footnotes

1. International Society of Sports Nutrition position stand: creatine supplementation and exercise. ↩

2. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. ↩

3. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. ↩

4. Examine.com. ↩

5. Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value?. ↩

6. Is the use of oral creatine supplementation safe?. ↩

7. Potential side effects of oral creatine supplementation: a critical review. ↩

8. Adverse effects of creatine supplementation: fact or fiction?. ↩

9. International Society of Sports Nutrition position stand: creatine supplementation and exercise. ↩

10. Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value?. ↩

11. Creatine: are the benefits worth the risk?. ↩