Longe, J., ed. The Gale Encyclopedia of Various Drugs, second version, 2004.
Paul R. Thomas, EdD, RD, scientific marketing consultant, Workplace of Dietary Dietary supplements, Nationwide Institutes of Well being, Bethesda, Md.
Why do folks take creatine?
Regardless of creatine’s huge use, the proof that creatine dietary supplements enhance athletic efficiency is inconclusive. The potential advantages of creatine might depend upon many components, together with age, health stage, weight loss program, and athletic exercise. There may be some good proof that creatine would possibly assist modestly with sports activities that require sudden bursts of exercise. Examples are sprinting or weightlifting. It might additionally improve muscle mass in some folks.
Nevertheless, the proof that creatine boosts stamina or efficiency in cardio exercise is blended. It might not have the identical advantages in older folks. Because it causes water retention, creatine might decelerate some athletes.
Researchers have additionally studied creatine as a therapy for a lot of well being circumstances. There may be some promising proof that it’d assist with congestive coronary heart failure, Parkinson’s illness, and muscular dystrophy, however extra analysis is required. Creatine has additionally been studied for circumstances corresponding to Huntington’s illness and Lou Gehrig’s illness, and to assist with bone well being. However the outcomes have been conflicting or inconclusive.
How a lot creatine do you have to take?
Creatine is an unproven therapy. There isn’t any established dose. Many alternative dosages of creatine dietary supplements have been utilized in research. For athletic efficiency, some folks begin with 10 grams to twenty grams of creatine a day. That is adopted by a upkeep dose of two grams to five grams of creatine a day.
Are you able to get creatine naturally from meals?
Pure meals sources of creatine embrace meat, poultry, and fish.
What are the dangers of taking creatine?
Given the dearth of proof about its security, creatine is just not really helpful for kids or for ladies who’re pregnant or breastfeeding. Seek the advice of your physician earlier than taking creatine dietary supplements.
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