Supplements: Is creatine the best option?
Creatine is a very popular supplement right now, but is it as beneficial as it seems? Find out what it is good for and how to take it safely.
Creatine (mainly in the form of a monohydrate) is widely used as an ergogenic supplement. In other words, it can help improve physical performance in athletes. However, beyond sports, this supplement can be useful in many other situations.
What is creatine?
It is a natural compound that is derived from the amino acids arginine, glycine, and methionine. It is present in foods of animal origin such as meat and oily fish, although in smaller amounts than what we can get from a supplement.
The body is able to synthesize creatine, but only in small amounts. Therefore, taking additional creatine as a supplement is a good option to ensure our muscles have ample reserves in the form of phosphocreatine. This enables us to use it as an energy source in moments of strenuous physical activity, such as when sprinting or lifting weights.
Main benefits of creatine supplementation
The main benefits linked to taking creatine as a supplement are the following:
- Gaining muscle mass and strength. It improves performance, particularly in anaerobic exercise.
- It helps prevent injury and speeds up and facilitates recovery.
- It prevents weak bones, especially in older people.
- It helps people with sarcopenia (age-related loss of muscle mass) carry on performing everyday chores and improve their quality of life.
- It improves overall cognitive function, including memory and attention.
The use of creatine in depressive disorders is also being studied, and the results from several studies seem promising.
How to take creatine?
Most creatine supplements come in powder form. Some common ways to take it are:
- Mixed with water, it's the most convenient and fastest option that you can drink anywhere.
- In a post-workout shake, which will usually also include a protein powder.
- With milk or any plant-based drink, according to personal preference.
Stirred into a bowl of yogurt or kefir, it can be a healthy match with fresh fruit, seeds, and/or nuts. This is an easy way to add creatine to your breakfast.
Safety and precautions
The usual recommended dose for adults is 3 to 5 grams of creatine monohydrate daily. In those amounts, it is considered a safe supplement, and no relevant side effects have been observed. It is true that, on some occasions (especially when taken in high doses), it has been linked to intestinal discomfort, which usually disappears when the dose is spread out throughout the day. Contrary to what some people think, creatine does not cause kidney damage or kidney stones.
In any case, before starting to take any kind of supplement, it is important to consult a healthcare professional, particularly if there are any prior relevant health conditions. It is also crucial to choose a supplement whose certification guarantees that it does not contain prohibited substances or is otherwise contaminated. Some of the seals that verify the absence of impurities in supplements are Informed Choice and NSF Certified for Sport(R), among others.
Conclusion
Creatine is considered one of the most effective, safe, and scientifically supported supplements if you are looking to improve muscle mass, strength, and/or tissue recovery. However, it's not for everyone and is not a substitute for a healthy diet, good sleep hygiene, or regular strength training.
