Know Everything About Creatine Supplements

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Muscles might function better because of the creatine that you take in. Your liver and kidneys create around half of your muscle mass, with the other half coming from food. Creatine is a popular supplement among athletes since it helps them gain muscle mass and perform better. In healthy persons, the use of creatine supplements is generally safe. But before using creatine pills, you should see your doctor.

Why Do People Take These Supplements?

These supplements have been used by athletes of various skill levels and professions to enhance performance and speed recovery after training. Creatine boosts performance by increasing “quick burst” energy and strength but minimises aerobic endurance. Male athletes participating in power sports like football, wrestling, hockey, and bodybuilding are the most common consumers of these supplements.

Regardless of your age or current health, you should always see your doctor before beginning any new supplement regimen, including creatine.


In healthy users at the appropriate dose, the safety of both short- and long-term CS usage is proven. All healthy adult populations have benefitted from creatine when taken as prescribed. This has been evidenced in over 1,000 clinical studies spanning 25 years. In addition, although less research was conducted, the supplements have also been shown to be safe and effective in trials with children and adolescents.

Since creatinine is a byproduct of chromium metabolism in all humans, a diet (especially one rich in animal protein), the appropriate use of creatine supplements, and vigorous exercise can often result in a creatinine level reading at or above the normal (>1.5 mg/dL), which is harmless and temporary in healthy people.

To avoid a “false positive” finding, experts recommend that athletes rest or perform mild activity the day before a blood or urine test and that creatine users discontinue supplementation four days before the tests.

As a naturally occurring nitrogenous organic acid, creatine has no recognised risks to healthy individuals. Anyone with liver or renal problems should be wary of taking dietary supplements with nitrogen-containing acids (with compounds like amino acids/complete proteins) without first seeing a doctor.

Should Athletes Take Creatine?

A large number of sportspeople take creatine pills. Associations for professional sports, the Olympic Committee, and the National Collegiate Athletic Association all permit the use of the supplement. Both men and women have experienced positive effects. However, the majority of research has focused on males. Some research has shown that creatine supplements may not help women acquire as much strength or muscle mass as males when used with exercise.

Creatine has several potential medical applications, including treating severe, degenerative neurological illnesses, and is already widely used by athletes and fitness enthusiasts. Creatine is the most researched and proven supplement on the market, second only to protein, and it’s pretty affordable.

In Conclusion

Creatine is safe to consume in doses of up to 5 g per day, per recommendations by most brands. In the past, there was a “loading phase” in which you took 20 g per day for the first week, followed by a “maintenance phase” in which you took 5 g per day. You can keep doing it if you like, but it isn’t required. Since creatine isn’t a hormone, there’s no need to “cycle off” it. Take it simply because you may disguise its tasteless flavour by adding it to your favourite drink or protein smoothie.

Do it the next time you feel like trying a new creatine supplement. It serves its purpose and poses no risk to the user.