Creatine

Is it healthy to take creatine?

Studies show that it's safe for many people to take creatine supplements. However, there isn't enough evidence to know if it's safe if you:

Are pregnant or breastfeeding.

• Have diabetes.
• Have kidney disease.
• Have liver disease.

If you have bipolar disorder, creatine may also increase your risk of mania.

Talk to a healthcare provider before taking creatine to ensure it's safe for you.

Does creatine make you gain muscle?

It depends. Studies show that regularly taking creatine, weightlifting and exercising can help increase muscle growth in people 18 to 30 years old. However, there isn't enough research to say that creatine helps develop muscle growth in people older than 65 or people with diseases that affect their muscles.

Why do people take creatine supplements?

Many amateur and professional athletes take creatine supplements to aid their workout routines and improve their recovery. Creatine creates "quick burst" energy and increased strength, which improves your performance without affecting your ability to exercise for longer periods (aerobic endurance).

Most athletes who take creatine supplements participate in power sports, including:

• Bodybuilding.
• Football.
• Hockey.
• Wrestling.

In addition, studies suggest that creatine supplements may help brain function in people 60 and older. This includes:

• Short-term memory.
• Reasoning.
• Neuroprotection (keeping groups of nerve cells safe from injury or damage).
• Researchers are still studying whether creatine supplements may help people with cognitive (mental) conditions, including dementia.
• Talk to a healthcare provider before taking creatine supplements, regardless of your level of physical fitness, age or health.

Are creatine supplements recommended for athletes?

Many athletes use creatine supplements. Professional sports organizations, the International Olympic Committee (IOC) and the National Collegiate Athletic Association (NCAA) all allow athletes to use creatine supplements.

Men and women report benefits to using creatine. But some studies note that women may not gain as much strength or muscle mass as men.

What is the most common type of creatine supplement?

The most common creatine supplement is creatine monohydrate. It's a dietary supplement that increases muscle performance in short-duration, high-intensity resistance exercises, such as weightlifting, sprinting and bicycling. Other forms of creatine don't appear to have these benefits.