Creatine Side Effects
Creatine can be found in protein and is produced naturally in the body by amino acids. During exercise, especially high intensity activities such as sprinting and powerlifting, creatine levels deplete rapidly so it can be tough to keep levels high. Your body doesn’t produce a large amount of creatine; it is produced by amino acids in the body but only in small amounts, and after excretion, there is little left to be stored within your muscles – instead, your body sources more creatine from protein sources like meat and fish or you can also supplement Creatine into your regime as a workout aid.
Here, we look to see if there are any side effects in supplementing creatine into your regime.
Creatine is safe to supplement – but as with most workout supplements, it is important that you follow the guidelines on the packaging to suit your fitness levels and lifestyle – the manufacturer’s instructions are for your own safety.
It is also important to make sure you follow the recommended dosage.
After a review of the scientific and medical literature in this area, the International Society of Sports Nutrition (ISSN) concluded the following;
- At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle update and ability to increase high intensity exercise capacity.
- That creatine monohydrate supplementation is not only safe, but has been reported to have a number of therapeutic benefits in populations ranging from infants to the elderly.
- There is no compelling scientific evidence that short or long term use of creatine monohydrate has detrimental effects on otherwise healthy individuals or those who may benefit from creatine supplementation.
If you have any pre-existing medical or health issues or general concerns around supplementing with creatine and whether it is suitable for you, it is important to consult your GP for advice.