Creatine is a widely used supplement, especially popular among athletes aiming to enhance physical performance and increase muscle mass. Here are key insights regarding its benefits and side effects:

Benefits of Creatine:

1. Enhanced Athletic Performance: Creatine supplementation is well-supported by research for improving performance in high-intensity, short-duration activities like sprinting and weightlifting¹².
2. Muscle Mass and Strength: Regular use can lead to an increase in muscle mass and strength due to its ability to enhance cellular energy production³.
3. Neurological Benefits: Some studies suggest creatine may also offer neuroprotective benefits, potentially benefiting cognitive functions and aiding in rehabilitation post-neurological injuries⁴.

Potential Side Effects:

1. Muscle Cramps: Some users have reported muscle cramps during intense exercise².
2. Gastrointestinal Issues: Occasional reports of gastrointestinal disturbances exist, though these effects are generally considered rare and anecdotal⁵.
3. Weight Gain: Due to water retention in muscles, users often experience a noticeable increase in body weight¹.

Safety Considerations:

• Creatine is considered safe when used in recommended dosages, with no significant adverse effects on renal function observed in healthy individuals⁵⁶.
• Monitoring of renal function is suggested for those with pre-existing conditions or when high doses are consumed regularly⁶.

Creatine's efficacy and safety have been extensively studied, showing it to be a highly beneficial ergogenic aid for most people, provided it is used correctly and users consider their health context.

Footnotes

1. Benjamin Wax, "Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations," NCBI, 2021. ↩ ↩²

2. Robert Cooper, "Creatine supplementation with specific view to exercise/sports performance: an update," NCBI, 2020. ↩ ↩²

3. Scott C. Forbes, "Effects of Creatine Supplementation on Brain Function and Health," NCBI, 2022. ↩

4. Richard B. Kreider, "Creatine in Health and Disease," NCBI, 2021. ↩

5. J R Poortmans, "Adverse effects of creatine supplementation: fact or fiction?" PubMed, 2000. ↩ ↩²

6. Jose Antonio, "Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?" NCBI, 2021. ↩ ↩²