Plenty of gym junkies and powerlifters take creatine, claiming that it boosts energy and muscle growth. Studies show that taking creatine can increase muscle mass and performance in adults of all ages when paired with resistance training. Multiple studies have also shown that creatine could prevent muscle wasting and lower inflammation after exercise, and inflammation is a key player in a range of chronic diseases. Additional research indicates that supplementing with creatine while engaging in resistance training is more effective for reducing body fat. This is good news for those looking to sculpt a more muscular physique.
Your body naturally produces creatine in your liver, kidneys, and pancreas to use as an energy source to help your muscles contract. Most people get about half of their body’s supply of creatine from food, particularly protein-packed foods like red meat, seafood, and milk. When it comes to supplements, not all supplements are created equal, and many come along with questionable and unhealthy ingredients.
The research on creatine
Creatine is one of the most widely researched, effective supplements that’s been heavily studied since the early 1900s. Even so, it remains clouded in controversy despite early data concluding that even taking higher doses of creatine supplements at around 25 grams daily was safe and efficacious. Beginners usually only take about 3 grams a day.
Interest in creatine monohydrate supplements skyrocketed in the 1990s as more studies revealed their effectiveness in helping to build lean muscle mass. Recently, researchers analyzed hundreds of studies to determine the safety profile of this popular supplement. Let’s look at the new research review.
The review
In a review published in the Journal of the International Society of Sports Nutrition, researchers analyzed 685 studies to determine the safety profile of creatine. They looked at 685 human clinical trials with over 26,000 total participants in a large analysis that revealed the following:
- The side effects weren’t significantly different for those taking a placebo and those taking creatine.
- The side effects were present in around 13% of both groups.
- The most common side effects for both groups were primarily mild gastrointestinal problems.
Creatine monohydrate was rare in almost 28.4 million reports from the global adverse event report databases that document concerns about supplements, medications, and other products. When creatine was mentioned in the databases, it was a combo of creatine and other ingredients like those found in energy drinks and pre-workouts, rather than creatine monohydrate.
The takeaway
Despite the misconceptions about creatine on social media and in the fitness world, this huge review highlights the evidence-based safety and efficacy of creatine supplementation for building muscle and boosting energy. The quality of your supplements matters, so make sure you choose a reputable brand and check the ingredients for any unwanted additives.
