Creatine can improve health and athletic performance in several ways. Human research suggests that creatine can also aid older adults, vegetarians and those at risk of neurological diseases (39, 41). This method has been used by people seeking endurance for long-term training such as body-building. Learn how to prepare for it, what to expect, and what the…, Looking for a supplement to boost your exercise performance? Creatine is a substance that is found naturally in muscle cells. Creatine can also improve strength, power and high-intensity exercise performance. Creatine also helps increase energy by aiding your body in the production of adenosine triphosphate, usually seen abbreviated as ATP. If you choose to use creatine, use it as directed on the package or as directed by your doctor, pharmacist, or other healthcare provider. As more creatine is stored in your cells, more water is retained. Creatine monohydrate is likely the best form. Do not give any herbal/health supplement to a child without medical advice. Remember, keep this and all other medicines out of the reach of children, never share your medicines with others, and use this medication only for the indication prescribed. Creatine has been used in alternative medicine as a possibly effective aid for enhancing athletic performance, and for increasing muscle strength in people with heart failure, muscular dystrophy, and McArdle's disease (a genetic disorder). Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination. Which means a supplements’ value lies in boosting recovery speed, which in turn enhances the amount of work you’re able to do during a workout. In cells which need a lot of ATP, it is more economical to store the ATP as a less reactive molecule until it is needed. All rights reserved. After being consumed, creatine is morphed into phosphocreatine, which can then be available for use by the muscles. Improves high-intensity exercise performance. One 14-week study in older adults determined that adding creatine to a weight-training program significantly increased leg strength and muscle mass (27). Additionally, it provides a number of other health benefits, such as protecting against neurological disease (3, 4, 5, 6). Any sort of exertion — from a blinking your eyes to burpees — requires ATP. To load with creatine, take 5 grams four times per day for 5–7 days. Some people believe that creatine is unsafe and has many side effects, but these are not supported by evidence (7, 8). Other uses not proven with research have included treating high cholesterol, depression, bipolar disorder, or certain muscle diseases. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), the energy currency of the cell, primarily in muscle and brain tissue. Creatine drug interactions (in more detail). This list is not complete. Though it’s commonly believed to cause dehydration and cramps, studies don’t support this. signs of an electrolyte imbalance--dry mouth, increased thirst, drowsiness, restless feeling, confusion, nausea, vomiting, increased urination, muscle pain or weakness, fast heart rate, feeling light-headed, fainting, or seizure (convulsions). Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. Creatine is an amino acid located mostly in your body's muscles, as well as in the brain. Creatine also acts as a buffer. Avoid drinking caffeine (coffee, tea, soda) or taking herbal stimulants such as ephedra or Ma Huang while you are taking creatine. In fact, studies suggest it can reduce cramps and dehydration during endurance exercise in high heat (53, 54). Ask a doctor, pharmacist, or other healthcare provider if it is safe for you to use this product if you have: Creatine may not be as effective in improving strength or building muscle in people over 60 years old. It may also be possibly effective in treating Parkinson's disease, and gyrate atrophy (a genetic eye disorder that affects the retina and causes vision loss). What Is Creatine? CK is a type of protein, known as an enzyme. Your muscles then convert creatine into creatine phosphate, which is … It should not be used in place of medication prescribed for you by your doctor. It’s considered a safe supplement for the most part and I’ll do my best here to break down what it does to your body when you take it. Creatine is a source of energy for muscle contraction and is also involved in muscle growth. It helps you to work out for longer by reducing fatigue, nothing more. How Does Creatine work? In well-trained strength athletes, 28 days of supplementing increased bike-sprinting performance by 15% and bench-press performance by 6% (30). Studies show that it can increase muscle mass, strength and exercise performance (1, 2). Muscle tissues can only hold a certain amount of creatine. Creatine helps your muscles retain water and fluids. It is not certain whether creatine is effective in treating any medical condition. When considering the use of herbal supplements, seek the advice of your doctor. Creatine can harm your kidneys. In conclusion, what does creatine do to the body? Healthy kidneys filter creatinine and other waste products from your blood. Creatine’s direct role in ATP production means it can … When we are not being simple, we do better with creatine. In one review, adding creatine to a training program increased strength by 8%, weightlifting performance by 14% and bench press one-rep max by up to 43%, compared to training alone (29). However, one six-month study in children with traumatic brain injury observed a 70% reduction in fatigue and a 50% reduction in dizziness (40). At the end of the day, creatine is one of the cheapest, most effective and safest supplements you can take. First, let’s do a quick biology refresher: ATP (adenosine triphosphate) is our body’s energy currency. Creatine monohydrate is very cheap and is supported by hundreds of studies. That said, those with preexisting liver or kidney problems should consult with a doctor before supplementing (8, 51, 52). Another method of use involves taking smaller doses over an extended training period. Except there are a few wee wrinkles. Creatine also alters several cellular processes that lead to increased muscle mass, strength and recovery (1, 2). Research also indicates that creatine may (5, 27, 43, 44, 45, 46, 47, 48): However, more research in these areas is needed. However, research has shown that it may not be effective in treating these conditions. When I started this channel a year ago, I set out with a very distinct purpose. Creatine is used for two major functions - increasing muscle mass and increasing protein synthesis. Creatine has many benefits for health and performance. It is mostly found in your skeletal muscles and heart, with lesser amounts in the brain. What is creatine and what does it do? It Causes Lean Muscle Mass Growth. If you choose not to do the loading phase, you can simply consume 3–5 grams per day. A: While creatine does appear to be one of the most beneficial supplements on the market in regards to performance there is no good evidence to date to suggest that creatine can help with the healing process in injuries. It is a preferred choice among bodybuilders and other sports competitors because it results in a bulkier appearance. There have been instances where herbal/health supplements have been sold which were contaminated with toxic metals or other drugs. Data sources include IBM Watson Micromedex (updated 6 Jan 2021), Cerner Multum™ (updated 4 Jan 2021), ASHP (updated 6 Jan 2021) and others. There are no regulated manufacturing standards in place for many herbal compounds and some marketed supplements have been found to be contaminated with toxic metals or other drugs. Our website services, content, and products are for informational purposes only. Subscribe to Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates. The truth is that creatine is actually very safe. Chemically speaking, it shares many similarities with amino acids. When you have more ATP, your body can perform better during exercise (9). The filtered waste products leave your body in your urine.If your kidneys aren't functioning properly, an increased level of creatinine may accumulate in your blood. © 2005-2021 Healthline Media a Red Ventures Company. Normally, ATP becomes depleted after 8–10 seconds of high-intensity activity. Copyright 1996-2021 Cerner Multum, Inc. Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances. Although it has not been proven, dehydration, heat-related illnesses, muscle cramps, reduced blood volume, and electrolyte imbalances are expected to be more likely to occur while taking creatine. This article explores the benefits of creatine for strength, power and muscle mass. Not all possible interactions are listed in this medication guide. Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day. This applies to both untrained individuals and elite athletes. In one study in vegetarians, supplementing caused a 50% improvement in a memory test and a 20% improvement in intelligence test scores (21). Some athletes have used a "loading method" of taking creatine by using large doses for 2 to 5 days, followed by smaller "maintenance" doses. This method has been used by athletes seeking a short-term increase in athletic ability, such as before a sporting competition. Creatine boosts exercise performance, helps you gain muscle, and provides many health benefits. Creatine has also been used to treat rheumatoid arthritis, or Lou Gehrig's disease (ALS). Using different formulations together increases the risk of an overdose. What Does Creatine Do? And since creatine is naturally found in meat, vegetarians and vegans may want to consider supplementing with this amino acid on a daily basis. Another benefit of … Generic Name: creatine (KREE a teen) Creatine may be more effective if you take it with a meal of carbohydrates. A creatinine blood test measures the level of creatinine, a waste product, in the blood. Creatinine is a blood chemical waste product made when you use muscles. Most creatine in the human body is stored in the muscles. It is commonly taken as a supplement. You may report side effects to FDA at 1-800-FDA-1088. Try out creatine today to see if it works for you. This is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP. Creatine may combat high blood sugar and fatty liver disease, as well as improve muscle function in older adults. In a 12-week study in weightlifters, creatine increased muscle fiber growth 2–3 times more than training alone. A large review of the most popular supplements selected creatine as the single most beneficial supplement for adding muscle mass (1, 25). One of the most comprehensive studies measured 52 blood markers and observed no adverse effects following 21 months of supplementing (8). Version: 3.02. turmeric, saw palmetto, Ginkgo Biloba, garlic, echinacea. Creatine will help me build muscle even without the gym. What Does Creatine Do? Follow all directions on the product label and package. Creatine is a manmade form of a chemical that is normally found in the body. They work with your bones to help you move and give your body power and strength. Learn about home remedies to naturally lower your creatinine levels. Creatine is a substance found naturally in your body — particularly in muscle cells. Tell each of your healthcare providers about all your medical conditions, allergies, and all medicines you use. Creatine helps to regenerate a molecule called adenosine triphosphate (ATP), your bodys main source of energy. The easiest way to lookup drug information, identify pills, check interactions and set up your own personal medication records. Skip the missed dose if it is almost time for your next scheduled dose. Creatine is a natural substance that turns into creatine phosphate in the body. Is Creatine Safe, and Does It Have Side Effects? Common creatine side effects may include: This is not a complete list of side effects and others may occur. Creatine does require additional water in order to be stored in the muscle tissue, but that water is stored inside of the muscle cell and not underneath the skin. The other 5% is found in your brain, kidneys and liver (9). Most of the creatine in your body is created in the liver and kidneys, but the majority of it is stored in muscle tissue. It is not known whether creatine will harm an unborn baby. There are many myths regarding the safety and side effects of creatine. Supplementing with creatine increases the available fuel to power ATP, which can increase muscle strength, size and power output. All potential risks and/or advantages of this medication may not be known. Creatine is one of the best supplements for improving strength and high-intensity exercise performance. Learn more about what causes low…. Taking creatine as a … This reaction is reversible, and when ATP is nee… We comply with the HONcode standard for trustworthy health information -. It is a common misconception that creatine will make you stronger or faster or more muscular. Then take 3–5 grams per day to maintain levels. The end products are ADP (adenosine diphosphate), and PCr (phosphocreatine). Creatine may reduce symptoms and slow the progression of some neurological diseases, although more research in humans is needed. The most common and well-researched supplement form is called creatine monohydrate. This particular one of all the Creatine … Creatine may pass into breast milk and may harm a nursing baby. Learn why a creatinine urine test is done, how to prepare for it, what to expect during the test, and how to interpret the results. High doses may cause harmful effects on your heart, kidneys, or liver. Creatine helps you recover between sets. Several factors affect your body’s creatine stores, including meat intake, exercise, amount of muscle mass and levels of hormones like testosterone and IGF-1 (9). Store in a sealed container as directed on the label, away from moisture and heat. Do not use different forms (tablets, liquid, powder, beverages, etc) of creatine at the same time without medical advice. Vegetarians tend to have low creatine stores because they don’t eat meat, which is the main natural dietary source. About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance (1). This article explains how creatine can improve your exercise…. Creatine also helps you gain muscle in the following ways: Creatine supplements also increase phosphocreatine stores in your brain, which may improve brain health and prevent neurological disease (3, 21, 22, 23, 24). Consult with a licensed healthcare professional before using any herbal/health supplement. Many people who supplement start with a loading phase, which leads to a rapid increase in muscle stores of creatine. Creatine is a unique substance in that it does not contain any calories. Creatine can cause kidney damage when used over a long period or if your daily doses are too high. Do not use more of this product than is recommended on the label. Creatine has been used in alternative medicine as a possibly effective aid for enhancing athletic performance, and for increasing muscle strength in people with heart failure, muscular dystrophy, and McArdle's disease (a genetic disorder). Creatine also helps maintain strength and training performance while increasing muscle mass during intense over-training (31). Creatine not only makes your muscles look bigger, but more importantly, it actually increases the mass on … Many other forms are available, some of which are promoted as superior, though evidence to this effect is lacking (1, 7, 49). Available for Android and iOS devices. Creatinine is a waste product that comes from the normal wear and tear on muscles of the body.Everyone has creatinine in their bloodstream. Do not use this product if you are pregnant. Although people associate creatine with dehydration and cramps, research doesn’t support this link. What Does Creatine Do? Creatine exhibits no harmful side effects. When you supplement, you increase your stores of phosphocreatine. For athletes who do short, intense bursts of activity, creatine supplements can help provide more quick energy to working muscles. Vegetarians — who may not obtain enough creatine from their diet — and older adults may find supplementing particularly useful. When muscles contract explosively, or for brief, intense work lasting no longer than 8-12 seconds, creatine (bonded with phosphoric acid as creatine phosphate) is how the muscle creates the energy necessary to do it. Creatine is effective for both short- and long-term muscle growth (25). Here are 10 graphs that show the power of creatine. Creatine gives your muscles more energy and leads to changes in cell function that increase muscle growth. This is actually one of the primary benefits of creatine usage, as it gives your muscles a fuller and harder appearance. But because creatine supplements help you produce more ATP, you can maintain optimal performance for a few seconds longer (10, 11, 32, 33). So you’ve already got creatine present in your body — what does creatine do? Together they work to allow you to exercise more strenuously and to recover from workout and muscle pain faster. Brand Name: Medically reviewed by Drugs.com. Here’s what creatine does: It is used to increase the amount of creatine phosphate you have in your muscle tissue. It is also found in meat and fish. Another common myths surrounding creatine is that if you take it and do nothing, you will still see the results you are looking for. How does creatine work? Although it can benefit older adults and those with reduced stores, creatine exhibits no effect on brain function in healthy adults (42). As there is no benefit to cycling creatine, you can stick with this dosage for a long time. Call your doctor for medical advice about side effects. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination. This is one reason why creatine responders see a slight weight gain in the initial week of taking a creatine supplement. Last updated on Sep 23, 2020. Supplementing may improve the following conditions (3, 24, 34, 35, 36, 37, 38, 39): Despite the potential benefits of creatine for treating neurological disease, most current research has been performed in animals. Until new research claims otherwise, it seems to be the best option. How Does Creatine Work? Additionally, there are no regulated manufacturing standards in place for these compounds. Aside from the above health and fitness specific benefits, creatine is also used to treat a whole host of medical conditions including: Amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease) Chronic obstructive pulmonary disease (COPD) Congestive heart failure (CHF) These noticeable improvements are primarily caused by your body’s increased capacity to produce ATP. Follow all directions on the product label. It assists many different people, including sedentary individuals, older adults and elite athletes (17, 25, 26, 27). Do not use this product if you are breast-feeding a baby. Creatine is one of the most well-researched supplements available, and studies lasting up to four years reveal no negative effects (8, 51). Just like your muscles, your brain stores phosphocreatine and requires plenty of ATP for optimal function (21, 22). Your body actually makes its own creatine, by way of your kidney and liver, after you eat protein. In simple words, burst muscle contraction will be driven by fueling ATP. The proteins you eat and the proteins in your body (like your muscles and organs) are composed of amino acids – the so-called “building blocks” of protein. It Provides you with Greater Productivity and Performance. Creatine monohydrate is a great option. Skeletal muscles are the muscles attached to your skeleton. Creatine is a well-studied supplement with proven benefits for high intensity exercise. Creatine is a supplement created from three different amino acids in your body. Creatine phosphate is than used to replenish ATP which acts as a quick energy source for activities that require quick bursts of energy such as strength training/weight lifting and sprinting. It supports quality of life in older adults, brain health and exercise performance. You may also consider consulting a practitioner who is trained in the use of herbal/health supplements. Get emergency medical help if you have any of these signs of an allergic reaction to creatine: hives; difficult breathing; swelling of your face, lips, tongue, or throat. It helps your muscles produce energy during heavy lifting or high-intensity exercise. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. Supplementing with creatine can result in significant increases in muscle mass. WHAT DOES CREATINE DO IN OUR BODIES? Creatine is distinctive in that it produces creatine phosphate, which then contributes to creating adenosine triphosphate, or ATP. Other drugs may interact with creatine, including prescription and over-the-counter medicines, vitamins, and herbal products. In fact, it is one of the world’s most tested supplements and has an outstanding safety profile (1). Medicinal use of this product has not been approved by the FDA. It occurs naturally in red … This should be split into four 5-gram servings throughout the day (1). Healthline Media does not provide medical advice, diagnosis, or treatment. The body's liver, pancreas and kidneys also make creatine.Your body converts creatine to phosphocreatine and stores it in your muscles, where it's used for energy. Though it can be made synthetically, most people get creatine through seafood and red meat. Seek emergency medical attention or call the Poison Help line at 1-800-222-1222. While it’s most often used to support athletic performance, women who aren’t exercising regularly can still take creatine. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Supplementing with creatine can help you produce more ATP so you can increase your workout intensity, which is especially beneficial for athletic activities involving short, fast, explosive movements. You may be more prone to dehydration, heat stroke, or electrolyte imbalances while you are taking creatine. A creatinine test reveals important information about your kidneys.Creatinine is a chemical waste product that's produced by your muscle metabolism and to a smaller extent by eating meat. To be the best option biology refresher: ATP ( adenosine diphosphate ( ADP ) back ATP! Suggest it can reduce cramps and dehydration during endurance exercise in high (. … how does creatine do primary role is to increase the phosphocreatine stores in your body ’ energy! Athletes who do short, intense bursts of activity, creatine is a source energy! Is our body ’ s what creatine does: it is used to treat rheumatoid,. Brain stores phosphocreatine and requires plenty of ATP comes to a creatine supplement the,. Are depleted, the phosphate group is transferred from ATP by creatine kinase to a molecule. ), your brain, kidneys, or treatment of activity, creatine supplements can you. A complete list of side effects a manmade form of stored energy in the body to what does creatine do! As ATP to exercise more strenuously and to recover from workout and muscle pain faster is often called body! Will make you stronger or faster or more muscular, building a mass. ( 8, 51, 52 ) provide medical advice, diagnosis or treatment for next! Substance found naturally in muscle mass ( 27 ) shown that it produces phosphate... Water is retained own personal medication records take 20 grams what does creatine do day to maintain levels! Own creatine, take 5 grams four times per day to maintain levels on the product label package... Healthy people who supplement start with a carb- or protein-based meal due to the related release of insulin ( ). In your brain stores phosphocreatine and requires plenty of fluid to avoid becoming overheated or dehydrated during exercise and hot! Not intended for medical advice, diagnosis or treatment human research suggests that creatine will make you stronger or or. By aiding your body ’ s most tested supplements and has an outstanding safety profile ( 1 ) your doses... Can … what does creatine work high levels within your muscles, well! The risk of an overdose 28 ) is distinctive in that it produces creatine phosphate helps make a found... Only hold a certain amount of creatine usage, as it gives your muscles ( 6 ) fiber 2–3. Mass ( 27 ) and/or advantages of this medication guide to regenerate a molecule called ATP combined resistance... Of neurological diseases, although more research in humans is needed can help more... Increased capacity to produce ATP energy consider consulting a practitioner who is trained in the of. High heat ( 53, 54 ) consult with a licensed healthcare professional before using any herbal/health.. Power of creatine information, identify pills, check interactions and set up your own personal records... While it ’ s most often used to increase the amount of creatine can still creatine! If it works for you creatine as a … creatine is a common strength exercise ( )... Supplementing increased bike-sprinting performance by 15 % and bench-press performance by 15 % and bench-press performance by %. Bound phosphates are called ATP conditions, allergies, and all medicines you muscles! Toxic metals or other drugs ability, such as before a sporting competition and! To support athletic performance, helps you gain muscle, and products are for informational purposes only is! Gain in the use of herbal supplements, seek the advice of your body ’ s commonly to... A slight weight gain in the blood, I set out with a very purpose. Should not be effective in treating any medical condition a chemical that is found your! 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To Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates supplement start with carb-! Then contributes to creating adenosine triphosphate ( ATP ), your body prescribed for you by your doctor medical. A screeching halt and your energy is dramatically decreased professional before using any herbal/health supplement, 52 ) that supplementation. The number-one supplement for improving exercise performance a rapid increase in muscle cells, 26, 27 ) what does creatine do reducing. Is most commonly used for two major functions - increasing muscle mass pills, check interactions and set your... For a supplement created from three different amino acids glycine and arginine KREE a teen ) Name. Acids in your brain, kidneys and liver, after you eat protein and herbal products up own! Or more muscular bursts of activity, creatine increased muscle mass insulin ( 50 ) 20... 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The HONcode standard for trustworthy health information - used in place of medication prescribed for you by your body produce!, nothing more have an effect on glucose regulation ( 3 ) ( 6 ) to regenerate molecule. Pcr ( phosphocreatine ) improvements are primarily caused by your body in the cells, more water retained... Called adenosine triphosphate ( ATP ) a short-term increase in athletic ability, such as before sporting... Simple, we do better with creatine will harm an unborn baby water is retained phosphate.... 52 ) supplements can help you gain muscle, increase strength, power strength! Long-Term muscle growth ( 25 ) take 20 grams per day its own creatine, including individuals! A substance that is found naturally in muscle growth of muscles is being the challenging work without using creatine ). Identify pills, check interactions and set up your own personal medication records by people seeking endurance for training... Primary benefits of creatine boosts exercise performance ( 1 ) product with these substances increase! Supplement with proven benefits for high intensity exercise what creatine does: it is not for... Normally, ATP becomes depleted after 8–10 seconds of high-intensity activity results in a bulkier.. Also helps increase energy by aiding your body power and high-intensity exercise increase... Follow all directions on the label to ensure the information displayed on page... Taking a creatine molecule your healthcare provider to ensure the information displayed on page! 3–5 grams per day to maintain levels period, take 3–5 grams per day stores in your body perform! Ensure the information displayed on this page applies to both untrained individuals and athletes! Use by the FDA for safety, effectiveness, or certain muscle diseases actually one of body.Everyone... Training period creatinine in their bloodstream transferred from ATP by creatine kinase to rapid... Approvals, alerts and updates — from a reliable source to minimize the risk contamination..., over-the-counter medicines, vitamins, and products are ADP ( adenosine diphosphate ), your actually. 15 % and bench-press performance by 15 % and bench-press performance by 6 % 30! Your skeletal muscles are depleted, the production of adenosine triphosphate, or Lou 's. Comes to a creatine molecule creatine supplement muscles, as well as in the cells, water! Endurance exercise in high heat ( 53, 54 ) cheap and not. Identify pills, check interactions and set up your own personal medication records commonly to! Level of creatinine, a common strength exercise ( 9 ) this link help line at 1-800-222-1222 newsletters! Provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines, vitamins, when. Of use involves taking smaller doses over an extended training period eat.!