Creatine is an amino acid-based compound that occurs naturally in the human body. The body produces half of the necessary creatine endogenously from internal amino acids and the rest is produced from the food we eat. Creatine is mainly found in fish and red meat. Creatine is produced by the liver, pancreas, and kidneys and delivered to muscle tissues through the blood. It is converted into phosphocreatine molecules that store energy in muscle tissues. This allows the body to release large doses of energy when the body exercises.
Creatine is taken as a food supplement just like vitamins and minerals. This is to create additional phosphocreatine in the body to generate more energy. Creatine supplements are usually taken by people who play sports such as weightlifting, wrestling, and sprinting, as these sports require sudden bursts of energy for short periods. Creatine supplements are approved by the FDA and under the Dietary Supplement Health and Education Act of 1994. Creatine also has other benefits, such as promoting lean muscle mass and reducing muscle wasting in post-surgical patients. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms, and thus increasing heart function. Some studies have also indicated its usefulness in treating neuromuscular disorders, although testing is still ongoing.
The use of creatine as a food supplement is on the rise. Despite its usefulness, creatine has been found to have some side effects, albeit few. The most common side effect is weight gain due to increased water in the muscle and increased lean muscle tissue. Other side effects observed were dehydration, muscle cramps, nausea, diarrhea, gastrointestinal upset, and seizures. For people with existing kidney or kidney disorders, creatine was found to cause kidney stress due to increased stress on the kidneys.
The long-term effects of taking creatine over a long period of time have not yet been established. Its side effects when used in conjunction with other medications or supplements have also not been determined yet. Therefore, it is best to be well informed about the possible side effects of creatine before using it, especially in the “loading” method. Most over-the-counter creatine supplements have the precautions and possible side effects listed on the label. Manufacturers also provide information when requested. There are several websites on the Internet that provide helpful information about creatine supplements and their side effects.