What Are the Pros and Cons of Creatine?

Creatine is a natural compound produced in your body from amino acids, the building blocks of protein. You can also consume creatine from a couple of different sources. It’s found naturally in animal proteins, especially beef and fish. It’s also sold as a dietary supplement, offering a convenient and relatively inexpensive way to increase your intake. As one of the most studied supplements, creatine has been shown to provide several benefits for sports performance and health. However, its use has generated several concerns. This article discusses the benefits and potential drawbacks of taking a creatine supplement and explains how to take it safely. Share on Pinterest Creatine is one of the most popular and effective supplements for enhancing exercise performance. It has also been studied for its other potential health benefits , such as healthy aging and improved brain function. May increase muscle size and strength Taking a creatine supplement provides your muscles with extra fuel, allowing you to exercise harder for longer. This extra energy has been shown to increase muscle size , strength, and power. It may also reduce muscle fatigue and enhance recovery ( 1 , 2 ). For example, taking this supplement has been shown to increase strength, power, and sprint performance by 5–15% ( 3 ). Creatine is most effective for high-intensity and repetitive sports and activities, such as bodybuilding, combat sports, powerlifting, track and field events, soccer, football, hockey, and track or swim sprints ( 4 , 5 ). May fight muscle loss in older adults Creatine may help slow sarcopenia , the progressive loss of muscle strength and function that often occurs naturally with aging. The condition is estimated to affect 5–13% of community-dwelling adults age 60 years and older. It has been linked to physical disability, poor quality of life, and […]

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