Creatine is a popular and widely researched dietary supplement known for its benefits in enhancing athletic performance, muscle strength, and various other health aspects.

Benefits of Creatine

1. Increased Muscle Mass and Strength: Creatine is well-known for its effects on increasing lean muscle mass when combined with resistance training¹². It helps improve exercise performance, particularly in short-duration, high-intensity activities³.
2. Enhanced Recovery: Supplementation has been shown to enhance recovery after exercise by reducing muscle damage and inflammation⁴.
3. Cognitive Benefits: Research suggests that creatine may improve cognitive performance, especially in tasks requiring short-term memory and quick thinking⁵⁶.
4. Neurological Benefits: There are emerging studies indicating that creatine may have protective effects in neurodegenerative diseases and might aid in cognitive functioning and mental fatigue⁷⁸.
5. Elderly Health: Creatine supplementation in older adults has shown potential in reducing muscle atrophy, improving strength, and possibly enhancing bone health⁹.

Side Effects of Creatine

1. Kidney Concerns: While creatine is generally considered safe, some studies have raised concerns about potential kidney damage, though these are mostly in pre-existing kidney conditions¹⁰. In healthy individuals, long-term usage appears to be safe¹¹.
2. Gastrointestinal Issues: Some users report gastrointestinal discomfort, including bloating, stomach cramps, and diarrhea¹².
3. Muscle Cramping and Dehydration: Though these side effects are often mentioned anecdotally, scientific evidence supporting these claims is limited¹³.
4. Potential Contaminants: There has been concern about the quality of some creatine supplements available in the market, which may contain impurities¹⁴.

Recommendations

Given the benefits and side effects, creatine supplementation is generally recommended for athletes seeking performance enhancement and individuals looking to maintain muscle mass and strength. However, it is prudent to consult with a healthcare provider before starting supplementation, especially if there are pre-existing health conditions.

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Footnotes

1. Examine.com - Creatine ↩

2. Kreider RB, et al. International Society of Sports Nutrition position stand ↩

3. Matthew Hall et al. Current Sports Medicine Reports ↩

4. J R Poortmans - Sports Med ↩

5. McMorris T et al. Aging, Neuropsychology, and Cognition ↩

6. Dolan E., et al. European Journal of Sport Science ↩

7. Smith-Ryan AE - Nutrients ↩

8. Dolan E., et al. Biomolecules ↩

9. Chilibeck PD et al. Open Access Journal of Sports Medicine ↩

10. Adam M Persky - PubMed ↩

11. Richard B. Kreider - PMC ↩

12. Poortmans JR - Sports Med ↩

13. Burke DG, et al. Medicine and science in sports and exercise ↩

14. Brudnak MA - PubMed ↩