Since this case study was reported in 1998, experimental and controlled research trials investigating the effects of creatine supplementation on kidney/renal function has substantially increased [ 50, 56, 57, 58]. Overall, in healthy individuals, there appears to be no adverse effects from consuming recommended doses of creatine supplements on kidney/renal function [ 50, 56, 57, 58]. Interestingly, Gualano et al. [ 58] reviewed a small number of case studies which reported renal dysfunction in individuals who were supplementing with creatine. Similar to the case report by Pritchard and Kalra [ 51], these additional case reports were confounded by medications, pre-existing kidney disease, concomitant supplement ingestion, inappropriate creatine dosages (e.g., 100 X recommended dose), and anabolic androgenic steroid use. Study results have been less promising for creatine and rheumatoid arthritis. Although creatine does increase muscle strength in people with rheumatoid arthritis, the supplements do not seem to change how well patients function, according to the NIH. In summary, there is a variety of athletic events, not just resistance/power activities, which may benefit from creatine supplementation. Is creatine only effective for males?

Maternal creatine supplementation during pregnancy in pre-clinical animal studies have demonstrated a protective effect against fetal death and organ damage associated with intrapartum hypoxia [ 164, 165]. Reduced creatine levels in late pregnancy have also been associated with low fetal growth [ 165]. There is additional data that metabolic demand from the placenta during gestation further lowers the creatine pool of the mother [ 166], which may be associated with low birth weight and pre-term birth. Creatine supplementation during pregnancy has been shown to enhance neuronal cell uptake of creatine and support mitochondrial integrity in animal offspring, thereby reducing brain injury induced by intrapartum asphyxia [ 167, 168]. Although there are no human studies evaluating the effects of creatine supplementation during pregnancy, creatine could provide a safe, low-cost nutritional interventional for reducing intra- and post-partum complications associated with cellular energy depletion [ 169]. This may be more important if the female is vegetarian, or unable to consume meat due to nausea or taste preferences (i.e. meat contains about 0.7 g of creatine/6 oz serving [ 54];). According to the Cleveland Clinic, it's recommended to get 3 to 5 grams of creatine per day. Typically, one scope of creatine powder is enough to cover this amount. It is recommended by the National Library of Medicine to take the creatine post exercise. What Foods Are High in Creatine? Creatine is an endogenous amino acid derivative produced by vertebrate animals and occurring primarily in muscle cells, according to the National Institutes of Health.Heart failure. There isn't enough evidence to recommend use of oral creatine as a heart failure treatment. It is possible that additives, ingredients, or contaminants generated during the industrial production of creatine can lead to issues ( 23). So far, studies show creatine supplements may help increase strength and endurance in people who have had heart failure. From trials done in heart failure survivors, it appears the best creatine supplement dosage is 20 grams per day for five to 10 days. Studies also show creatine may slow vision loss from the eye disease called gyrate atrophy. According to the NIH, the best creatine supplement dosage found for gyrate atrophy is 1.5 grams per day.

IF YOU’RE LOOKING to gain muscle mass, you’ve probably been advised to do a couple things: lift weights, eat a lot of protein, and start taking a creatine supplement.

Some claim that creatine supplements increase your risk of rhabdomyolysis, a condition in which muscle breaks down and leaks proteins into your bloodstream. However, this idea is not supported by any evidence. Powder is the way to go. Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. Don’t bother with them. In summary, there is growing body of evidence showing that creatine supplementation, particularly when combined with exercise, provides musculoskeletal and performance benefits in older adults. Is creatine only useful for resistance / power type activities?

If you’ve ever looked into supplements to support your training, the chances are you’ll have heard of creatine. Creatine is one of the most popular and effective supplements around – and there’s plenty of scientific evidence around its efficacy. Numerous studies show that taking creatine can help to increase strength, power, muscle growth and muscle performance. What actually is creatine? Bongiovanni T, Genovesi F, Nemmer M, Carling C, Alberti G, Howatson G. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application and future perspectives. Eur. J. Appl. Physiol. 2020;120:1965–96. However, the fact that creatine raises creatinine levels does not mean that it is harming your liver or kidneys ( 15).The majority of available evidence does not support a link between creatine supplementation and hair loss / baldness. You should also consult a healthcare professional if you are pregnant or nursing or if you have a serious condition, such as heart disease or cancer. Summary Rare creatine-metabolizing syndromes. In children with the certain creatine deficiency syndromes, oral creatine supplements might improve some symptoms. If you’re going to add a supplement in, make sure it’s creatine monohydrate," Brown says. "A lot of other supplements out there will have a lot of junk that you don’t need, and they’ll be much more expensive." Either way, after you finish loading (or if you skip it), we recommend using 5 grams of creatine daily to enhance exercise performance.