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Should I Take Creatine? Yes You Should!

  • Writer: Ralph King
    Ralph King
  • Mar 31
  • 7 min read

If I was given a dollar for every time someone asked me if they should take creatine I would be a very rich man. So let me answer this question for everyone right here, yes you should take creatine. If you have no underlying health conditions that prevent you from taking it in addition to consuming a well balanced diet then no question it should be taken. Athletes, NARPs, young adults, older adults, everyone can benefit from supplementing their diet with creatine.


What is Creatine?

There are two forms of creatine, creatine monohydrate and creatine HCL. For the sake of this article we will be discussing creatine monohydrate. Creatine monohydrate is naturally occurring in the body and primarily in red meat although it is less than what you would get from supplementing it. I feel like this needs to be said here, NO CREATINE IS NOT AN ANABOLIC STEROID. It helps increase the availability of ATP, the primary energy source for high-intensity exercise, which we talked about in the previous article, Where Do We Get Our Energy? (1). creatine is also shown to improve strength, power, and endurance. As one of the most researched and effective supplements, creatine monohydrate is widely used to support muscle growth, recovery, and overall exercise performance.


Why Should I Take Creatine?

We mentioned the benefits of creatine a little bit in the previous section, but I want to dive deeper into what it does to your body. Creatine is primarily taken as a supplement by athletes to aid their performance.


Obviously the most popular reason creatine is used as a supplement is for increased muscle growth, muscle size, strength gains, and power output (1). But how much does it actually help? As we talked about before, creatine aids in the replenishment of ATP in the muscles. This allows for longer bouts of high intensity exercise to be performed. Muscles utilize ATP very quickly in this kind of exercise, creatine supplementation allows the muscles to store more creatine Phosphate which helps ATP generate quickly leading to improved muscle performance (2). A study performed by Casey, A, & Greenhaff, P.L found that creatine supplementation over several weeks resulted in an average increase of 3 lbs of lean muscle mass. This was attributed to the improved protein synthesis creatine provides (3).  Creatine has been shown to reduce muscle damage and inflammation after an intense exercise bout which can result in faster recovery (4). Supplementation can lead to substantial muscle growth. It enhances training volume by allowing for longer, more intense workouts, which stimulates greater muscle growth. Research published in Medicine & Science in Sports & Exercise found that creatine supplementation combined with resistance training increased long-term muscle growth compared to resistance training alone (5).


Research continues to get published supporting the belief that creatine supplementation can aid against some diseases. Creatine is shown to increase short term memory, intelligence, and reasoning when administered as a supplement, this is believed to be due to its ability to improve ATP production not just in the muscles but in the brain too (6). It is believed that creatine can aid in the protection from neurodegenerative conditions such as Alzheimer's, Parkinson's, and Huntington's disease. It does this by improving mitochondrial function and oxidative stress (7). Creatine may improve insulin sensitivity, this is referring to how the body responds to insulin. Improved insulin sensitivity can lead to decreased risk for metabolic diseases like type 2 diabetes (8). Along with metabolic diseases creatine can aid individuals with muscular or bone disorders. A study done including participants with muscular dystrophy and creatine supplementation showed an increase of maximum voluntary muscular contraction of proximal arm and leg muscles of 8.47% in the group that was given creatine compared to a group given a placebo (9).  Creatine may have a positive effect on bone health by increasing bone mineral density in combination with resistance training. This can help improve overall skeletal strength and reduce the risk of fractures in older adults or people who live with osteoporosis (10).


Why Shouldn’t I Take Creatine?

While creatine is the most researched supplement on the market and generally considered safe in most individuals, there are some side effects to taking it if it is taken by certain populations. One of the biggest concerns with creatine is its effect on the kidneys since that is where it is processed. Most studies show that in a healthy individual creatine has no negative side effects on healthy individuals. However, if someone has a preexisting kidney condition they should use it cautiously or avoid it altogether (11). A gift can also be a curse and that comes in the form of water retention in the muscles. This is a temporary and not harmful side effect that has to do with increased muscle hydration, but it may be seen as a negative effect for athletes that need to be in a certain weight class for competition. In addition to the weight gain, water retention by the muscles can result in dehydration if you do not account for the needed extra water intake which can result in muscle cramps or heat related issues (1,12). Some people have reported gastrointestinal issues while taking creatine such as bloating, cramping, or diarrhea with a dosage too high for their body. The way to combat this is to simply lower your dosage (13). People who live with mental health concerns or Bipolar disorder may see negative side effects with creatine since it affects the brain's neurotransmitters. These side effects are seen as incredibly unlikely, but these individuals are more susceptible to suffering anxiety, mood disturbances, or difficulty regulating mood (14). 


Who Should Take Creatine?

Obviously athletes and people who consistently participate in high intensity exercise should take creatine, but so should almost everyone else. Individuals who have neurodegenerative conditions or just someone who is looking to improve their cognitive function should take it due to its ability to reduce oxidative stress on neurons and protect against mitochondrial dysfunction (6,7). Older adults should take it to combat Sarcopenia which is age related muscle loss. Older adults who take creatine and participate in resistance training are seen to improve their mobility, have better balance, and experience less falls than adults who do not do either (15). Since creatine is found in animal meats vegetarians and vegans should 100% take it, compared to meat-eaters vegetarians/vegans have been observed with lower baseline creatine levels (16).


Can Kids Take Creatine?

The million dollar question that I know a lot of people are wondering “Is creatine safe for kids and teenagers?” Yes it is. The benefits that everyone else experiences are the same that younger people will experience, but the same goes for the side effects. Studies done on individuals ages 12-18 showed creatine to be generally safe. The concern comes in with the higher risk of dehydration in this population due to smaller body size as well as the need for more studies to be done on if there are any hormonal changes that creatine can cause in young people (17). For a younger population it is recommended to strictly adhere to the recommended dosages, ensure a proper diet is being consumed, and consult with a doctor or nutritionist before starting creatine. But besides that, yes creatine is safe for young people to take.


Conclusion

Creatine supplementation provides numerous benefits beyond muscle growth, including improved cognitive function, faster recovery, better endurance, and potential neuroprotective effects. Its ability to enhance strength, performance, and overall health makes it one of the most researched and reliable supplements available. Creatine is generally considered safe and even a recommended supplement. But as I mentioned within this article those with preexisting conditions and young people should consult a doctor before use, and there may be concerns about gastrointestinal distress, dehydration, or mood disturbances in some individuals. As with any supplement, it's essential to follow recommended dosages. Especially for those with underlying health issues or young people. My goal in this was to provide you a massive pros and cons list  and answer any questions you had when it comes to creatine. I hope through reading this you can see how beneficial creatine can be and that if you are already consuming a well balanced diet creatine NEEDS to be implemented.




Citations


  1. Buford, T. W., et al. (2007). "Creatine supplementation and exercise performance: A brief review." Sports Medicine, 37(11), 973–989.


  1. Casey, A., & Greenhaff, P. L. (2000). "The effects of oral creatine supplementation on muscular strength and endurance." Journal of Strength and Conditioning Research, 14(4), 384–389.


  1. Kreider, R. B., et al. (2003). "Effects of creatine supplementation on body composition, strength, and sprint performance." Journal of Strength and Conditioning Research, 17(4), 670–678.


  1. Rawson, E. S., & Volek, J. S. (2003). "Effects of creatine supplementation on muscle damage and recovery following high-intensity resistance exercise." Journal of Strength and Conditioning Research, 17(4), 815-821.


  1. Volek, J. S., et al. (1999). "Creatine supplementation and resistance exercise: A brief review of the literature." Medicine & Science in Sports & Exercise, 31(2), 277-284.


  1. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. (2018), Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191.


  1. Bender, Andreas & Klopstock, Thomas. (2016). Creatine for neuroprotection in neurodegenerative disease: end of story?. Amino Acids. 48. 10.1007/s00726-015-2165-0. 


  1. Gualano, B., et al. (2012). "Creatine supplementation improves insulin sensitivity in type 2 diabetic patients: A randomized, double-blind, placebo-controlled trial." Diabetes Care, 35(4), 690-696. 


  1. Kley RA, Tarnopolsky MA, Vorgerd M. (2013). Creatine for treating muscle disorders. Cochrane Database Syst Rev. Jun 5;2013(6):CD004760. doi: 10.1002/14651858.CD004760.pub4. PMID: 23740606; PMCID: PMC6492334.


  1. Cheng, J., et al. (2014). "Effects of creatine supplementation combined with resistance training on bone mineral density in older adults." Osteoporosis International, 25(5), 1625-1633.


  1. Poortmans, J. R., & Francaux, M. (2000). "Long-term creatine supplementation does not alter renal function in healthy athletes." The Journal of the American Society of Nephrology, 11(5), 1162–1165.


  1. Shirreffs, S. M., & Maughan, R. J. (2006). "Effects of creatine supplementation on thermoregulation and performance during prolonged exercise in the heat." The Journal of Sports Medicine and Physical Fitness, 46(4), 516–523.


  1. Greenwood, M., et al. (2003). "Effect of creatine supplementation on exercise performance in recreationally active women." The Journal of Strength and Conditioning Research, 17(4), 387–394.


  1. McMorris, T., et al. (2007). "The influence of creatine supplementation on cognitive function and mood in healthy volunteers." Psychopharmacology, 207(2), 217-223.


  1. Candow, D. G., et al. (2008). "Creatine supplementation and resistance training in older adults." The American Journal of Clinical Nutrition, 87(5), 1403–1410.


  1. Kaviani M, Shaw K, Chilibeck PD. (2020). Benefits of creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. Apr 27;17(9):3041. doi: 10.3390/ijerph17093041. PMID: 32349356; PMCID: PMC7246861.


  1. Ziegenfuss, T. N., et al. (2002). "Creatine supplementation in children and adolescents." Pediatrics, 110(6), e53.

 
 
 

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