The Pros and Cons of Taking Creatine
Everything You Need to Know Before Jumping on the Creatine Train
If you’re looking to gain strength and muscle, you may have considered taking creatine. It’s one of the most widely used supplements — the global market size for it is $315.2 million, according to Cognitive Market Research data. Surveys indicate that up to three in four athletes use it, and it’s also popular with fitness enthusiasts.
But just because a supplement is mainstream doesn’t mean it’s the right one for you. Creatine supplementation has both benefits and drawbacks. Here’s a breakdown of what you need to know, according to dietitians.
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What Is Creatine?
Creatine naturally exists in your body. It’s produced by the liver, kidneys and pancreas. The majority of it (95%) is stored in your muscles, and a small amount is also found in other tissues, notably your brain.
It plays a key role in energy production by helping your muscles produce adenosine triphosphate (ATP), which you can think of as your body’s energy currency at the cellular level. When you’re lifting weight or doing a short burst of intense activity, such as sprinting, your body burns through ATP quickly.
And this is exactly why people take creatine supplements. The idea is to recharge your ATP supply and get an extra boost of energy to fuel performance. While you can get creatine through foods like meat and fish, you would have to eat tons of them to increase your levels naturally.
“Optimal creatine levels are hard to achieve with diet alone. To consume five grams of creatine, you’d have to consume approximately 2.2 pounds of beef steak or salmon every day, which is why so many people choose to take a creatine supplement instead,” says Shelley Balls, RD and nutritionist for Consumer Health Digest.
From better performance to bigger gains, here are the benefits of creatine supplementation.
Pros of Taking Creatine
It Helps Build Muscle
Perhaps one of the most well-known benefits of creatine is its ability to fuel muscle growth. “Feeding the cells to create more energy leads to more reps, heavier weights and higher intensity,” according to Jenna Stangland, RD, brand advisor at Momentous and team sports dietitian for the Minnesota Timberwolves (NBA) and Minnesota Wild (NHL).
The result? Increased lean muscle mass.
It Enhances Performance
Whether you’re playing sports or doing a circuit training workout, creatine can give you an edge. “Studies consistently reveal that creatine supplementation exerts positive performance effects on high-intensity exercise activities, and it can benefit a variety of other athletic and sporting activities,” says Balls.
It also assists recovery. Research shows that it speeds up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the restoration of force-production potential.
It Can Improve Brain Health
One of the lesser-known benefits of creatine is its ability to improve cognitive function, notes Balls. A study concluded that it may improve short-term memory and intelligence and reasoning in healthy individuals. And while more research is needed to study its effects on brain health, there are possible anti-aging and stress-busting benefits too.
It’s Generally Safe
Creatine is generally safe, as long as you don’t have pre-existing health conditions such as kidney disease. “Creatine supplementation is safe during short- and long-term use for healthy males and females and in younger and older individuals,” says Balls. And it can benefit a wide range of people, from pro athletes to recreational gym-goers. That said, it does come with possible drawbacks.
Cons of Taking Creatine
It Can Cause Temporary Bloating
Water retention is no fun — and temporary bloating is one of the most common side effects of taking creatine. This happens early on as you start supplementing, but things eventually regulate, according to Stangland. As you increase your creatine stores, you’re also drawing water into your muscles (this has to do with the fact that creatine is carried into your muscles through sodium transporters).
It’s Not a Magic Solution
It’s worth noting that creatine isn’t going to magically turn you into a jacked bodybuilder. It can help you train harder, but you’ll still need to put in consistent effort to transform your physique. It’s also not a substitute for a healthy diet.
Some Supplements Contain Fillers
Finally, not all types of creatine are created equal. Some products contain unnecessary fillers or aren't third-party tested for purity. And, since there are a lot of options on the market, it’s easy to get a lower-quality supplement without realizing it. “You could be spending money on a product that doesn’t actually contain what it says it does,” says Balls. “When buying supplements, always look for ones that are third party-tested for purity and safety such as USP Verified, or NSF Certified for Sport.”
Should You Take Creatine?
Regardless of your age or activity level, creatine is a popular and well-researched supplement that can enhance your lifestyle. Who is it best for? “Athletes who are looking to build lean muscle mass, individuals actively doing high-intensity workouts, older adults who need to preserve their muscle, vegans and vegetarians and any individual who wants the cognitive benefits of daily creatine supplementation,” says Stangland.
Here’s an important caveat: if you have pre-existing kidney conditions, you should stay away from it. “Creatine can increase creatinine levels, a waste product that the kidneys filter. If your kidneys are already compromised, this could put unnecessary stress on them,” adds Stangland. When in doubt, talk to your healthcare provider. But if you’re otherwise healthy, chances are, the benefits outweigh the downsides.
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