Creatine
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| Creatine |
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Creatine is naturally synthesized in the human body from amino acids primarily
in the kidney and liver, and transported in the blood for use by muscles.
Approximately 95% of the body's total creatine content is located in skeletal
muscle.
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Creatine was discovered in the 1800s as an organic constituent of meat. In the
1970s, Soviet scientists reported that oral creatine supplements may improve
athletic performance during brief, intense activities such as sprints.
Creatine gained popularity in the 1990s as a "natural" way to
enhance athletic performance and build lean body mass. It was reported that
skeletal muscle total creatine content increases with oral creatine
supplementation, although response is variable. Factors that may account for
this variation are carbohydrate intake, physical activity, training status,
and muscle fiber type. The finding that carbohydrate enhances muscle creatine
uptake increased the market for creatine multi-ingredient sports drinks.
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Use of creatine is particularly popular among adolescent athletes, who are
reported to take doses that are not consistent with scientific evidence, and
to frequently exceed recommended loading and maintenance doses.
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Published reports suggest that approximately 25% of professional baseball
players and up to 50% of professional football players consume creatine
supplements. According to a survey of high school athletes, creatine use is
common among football players, wrestlers, hockey players, gymnasts, and
lacrosse players. In 1998, the creatine market in the U.S. was estimated at
$200 million. Most athletic associations have not banned this supplement,
including the International Olympic Committee, the International Amateur
Athletic Federation, and the National Collegiate Athletic Association.
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Creatinine excreted in urine is derived from creatine stored in muscle.
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N-amidinosarcosine, N-(aminoiminomethyl)-N methyl glycine, athletic series
creatine, beta-GPA, Cr, Challenge Creatine Monohydrate, CreapureTM creatine
monohydrate powder, Creatine Booster®, creatine citrate, Creatine Monohydrate
Powder, creatine phosphate, Creatine Powder Drink Mix, Creatine Xtreme Punch®,
Creatine Xtreme Lemonade®, Creavescent®, cyclocreatine, Hardcore Formula
Creatine Powder®, HPCE Pure Creatine Monohydrate®, methyl guanidine-acetic
acid, Neoton®, Performance Enhancer Creatine Fuel®, PhosphagenTM, Phosphagen
Pure Creatine Monohydrate Power Creatine®, Runners Advantage creatine serum,
Total Creatine Transport®.
These uses have been tested in humans or animals. Safety
and effectiveness have not always been proven. Some of these conditions are
potentially serious, and should be evaluated by a qualified healthcare provider.
| Uses based on scientific evidence |
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| Congestive heart failure (chronic)
Cardiac creatine levels are reported as depressed in chronic heart
failure. Several studies report that creatine supplementation is
associated with improved heart muscle strength, body weight and
endurance in patients with heart failure. However, it is not clear what
dose may be safe or effective. Supplementation is also reported to
increase creatine in skeletal muscle in these patients, helping to
increase strength and endurance. Well-designed studies comparing
creatine with drugs used to treat heart failure are needed before a firm
recommendation can be made. Heart failure should be treated by a
qualified healthcare professional.
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| Enhanced athletic performance and endurance
It has been suggested that creatine may help improve athletic
performance or endurance by increasing time to fatigue (possibly by
shortening muscle recovery periods). However, the results of research
evaluating this claim are mixed. Findings from different studies
disagree with each other, and most studies do not support the use of
creatine to enhance sustained aerobic activities.
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| Enhanced muscle mass / strength
Multiple studies suggest that creatine may improve muscle mass and
strength in men and women, particularly when accompanied by increased
physical activity. However, studies of creatine in athletes have
disagreed with each other. Although many experts believe that creatine
may be useful for high-intensity, short-duration exercise, it has not
been demonstrated effective in endurance sports. Benefit may be greatest
when levels of creatine prior to supplementation are low, and in
specific sub-populations such as older men.
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| GAMT deficiency
Some individuals are born with a genetic disorder in which there is a
deficiency of the enzyme guanidinoacetate methyltransferase (GAMT). A
lack of this enzyme causes severe developmental delays and abnormal
movement disorders. The condition is diagnosed by a lack of creatine in
the brain. Although there is only limited research in this area.
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| Heart muscle protection during heart surgery
There is early evidence that heart muscle may recover better and more
rapidly after open-heart surgery if intravenous creatinine is
administered during the operation. Further study is needed before a
recommendation can be made.
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| High cholesterol
There is limited research in this area, and results from different
studies disagree with each other (with some trials noting reductions in
total cholesterol and triglyceride levels). It remains unclear what
effect creatine has on lipids. Additional studies are needed before a
clear conclusion can be drawn.
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| Huntington's disease
There is preliminary evidence that creatine may be well-tolerated and
safe in Huntington's disease patients. Further research is needed before
a recommendation can be made.
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| Hyperornithinemia (high levels of ornithine in the
blood)
Ornithine is a byproduct formed in the liver. Some individuals are born
with a genetic disorder that prevents them from appropriately breaking
down ornithine, and blood levels of ornithine become too high. High
amounts of ornithine can lead to blindness, muscle weakness and reduced
storage of creatine in muscles and the brain. Although there is only
limited research in this area, early evidence suggests that long-term,
daily creatine supplements may help replace missing creatine and slow
vision loss.
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| McArdle's disease
In McArdle's disease, there is a deficiency of energy compounds stored
in muscle. This leads to muscle fatigue, exercise intolerance, and pain
when exercising. Creatine has been proposed as a possible therapy for
this condition. However, research is limited, and the results of
existing studies disagree with each other. Therefore, it remains unclear
if creatine offers any benefits to patients with McArdle's disease.
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| Muscular dystrophy
Creatine loss is suspected to cause muscle weakness and breakdown in
Duchenne muscular dystrophy. Further research of creatine
supplementation for muscular dystrophy is needed before a recommendation
can be made.
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| Myocardial infarction (heart attack)
There is early evidence that intravenous creatine following a heart
attack may be beneficial to heart muscle function, and may prevent
ventricular arrhythmias. Further study is needed before a recommendation
can be made in this area.It has been reported that use of creatine
phosphate may have a favorable effect on mental deterioration in
"cardio-cerebral syndrome" following heart attacks in the
elderly.
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| Neuromuscular disorders
Numerous studies suggest that creatine may be helpful in the treatment
of various neuromuscular diseases, such as amyotrophic lateral sclerosis
(ALS) and myasthenia gravis, and may delay onset of symptoms when used
as an adjunct to conventional treatment. However, creatine ingestion
does not appear to have a significant effect on muscle creatine stores
or high-intensity exercise capacity in individuals with multiple
sclerosis and supplementation does not seem to help people with
tetraplegia.Although early studies were encouraging, recent research
reports no beneficial effects on survival or disease progression.
Additional studies are needed to provide clearer answers.
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*Key to grades
A: Strong scientific evidence for this use;
B: Good scientific evidence for this use;
C: Unclear scientific evidence for this use;
D: Fair scientific evidence against this use;
F: Strong scientific evidence against this use.
Grading rationale
Uses based on tradition or theory
The below uses are based on tradition or scientific theories. They often
have not been thoroughly tested in humans, and safety and effectiveness have
not always been proven. Some of these conditions are potentially serious, and
should be evaluated by a qualified healthcare provider.
AGAT deficiency, Alzheimer's disease, anti-arrhythmic, anti-convulsant,
anti-inflammatory, antioxidant, breast cancer, cervical cancer, circadian clock
acceleration, colon cancer, diabetes, diabetic complications, disuse muscle
atrophy, fibromyalgia, growth, herpes, hyperhomocysteinemia, mitochondrial
diseases, neuroprotection, Parkinson's disease, rheumatoid arthritis, hypoxic
seizures, wasting of brain regions.
The below doses are based on scientific research,
publications, traditional use, or expert opinion. Many herbs and supplements
have not been thoroughly tested, and safety and effectiveness may not be proven.
Brands may be made differently, with variable ingredients, even within the same
brand. The below doses may not apply to all products. You should read product
labels, and discuss doses with a qualified healthcare provider before starting
therapy.
Adults (18 years and older):
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A wide range of dosing has been used or studied by mouth. 400 milligrams per
kilogram of body weight or up to 25 grams per day has been studied for
multiple conditions.
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Numerous dosing regimens for intravenous or intramuscular administration have
been used in studies in humans. Intravenous dosing should be conducted only
under strict medical supervision.
Children (younger than 18 years):
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Dosing in children should be under medical supervision because of potential
adverse effects.
The U.S. Food and Drug Administration does not strictly
regulate herbs and supplements. There is no guarantee of strength, purity or
safety of products, and effects may vary. You should always read product labels.
If you have a medical condition, or are taking other drugs, herbs, or
supplements, you should speak with a qualified healthcare provider before
starting a new therapy. Consult a healthcare provider immediately if you
experience side effects.
Allergies
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Creatine has been associated with asthmatic symptoms. People should avoid
creatine if they have a known allergy to this supplement.
Side Effects and Warnings
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There is limited systematic study of the safety, pharmacology, or toxicology
of creatine. Individuals using creatine, including athletes, should be
monitored by a healthcare professional. Users are advised to inform their
physician or other qualified healthcare professional.
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Some individuals may experience gastrointestinal symptoms, including loss of
appetite, stomach discomfort, diarrhea, or nausea.
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Creatine may cause muscle cramps or muscle breakdown, leading to muscle tears
or discomfort. Weight gain and increased body mass may occur. Heat
intolerance, fever, dehydration, reduced blood volume, or electrolyte
imbalances (and resulting seizures) may occur.
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There is less concern today than there used to be about possible kidney damage
from creatine, although there are reports of kidney damage, such as
interstitial nephritis. Patients with kidney disease should avoid use of this
supplement. Similarly, liver function may be altered, and caution is advised
in those with underlying liver disease.
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In theory, creatine may alter the activities of insulin. Caution is advised in
patients with diabetes or hypoglycemia, and in those taking drugs, herbs, or
supplements that affect blood sugar. Serum glucose levels may need to be
monitored by a healthcare professional, and medication adjustments may be
necessary.
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Chronic administration of a large quantity of creatine is reported to increase
the production of formaldehyde, which may potentially cause serious unwanted
side effects.
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Creatine may increase the risk of compartment syndrome of the lower leg, a
condition characterized by pain in the lower leg associated with inflammation
and ischemia (diminished blood flow), which is a potential surgical emergency.
Pregnancy and Breastfeeding
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Creatine cannot be recommended during pregnancy or breast-feeding due to a
lack of scientific information.
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Pasteurized cow's milk appears to contain higher levels of creatine than human
milk. The clinical significance of this is not clear.
Most herbs and supplements have not been thoroughly
tested for interactions with other herbs, supplements, drugs, or foods. The
interactions listed below are based on reports in scientific publications,
laboratory experiments, or traditional use. You should always read product
labels. If you have a medical condition, or are taking other drugs, herbs, or
supplements, you should speak with a qualified healthcare provider before
starting a new therapy.
Interactions with Drugs
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In theory, creatine may alter the activities of insulin, particularly when
taken with carbohydrates. Caution is advised when using medications that may
also alter blood sugar levels. Patients taking drugs for diabetes by mouth or
insulin should be monitored closely by a qualified healthcare professional.
Medication adjustments may be necessary.
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In theory, creatine may interact when taken in combination with
acetaminophen/caffeine/CNS depressants, aspirin/caffeine/CNS depressants, or
caffeine/ergotamine. It may interact with stimulants such as caffeine.
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Use of creatine with probenecid may increase the levels of creatine in the
body, leading to increased side effects.
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Use of creatine with diuretics such as hydrochlorothiazide or furosemide (Lasix®)
should be avoided because of the risks of dehydration and electrolyte
disturbances. The likelihood of kidney damage may be greater when creatine is
used with drugs that may damage the kidneys, such as trimethoprim, cimetidine
(Tagamet®), anti-inflammatory drugs such as ibuprofen (Advil®, Motrin®),
cyclosporine (Neoral®, Sandimmune®), amikacin, gentamicin or tobramycin.
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It is possible that creatine may increase the cholesterol-lowering effects of
other drugs commonly used to lower cholesterol levels, such as lovastatin (Mevacor®).
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The combination of creatine and non-steroidal anti-inflammatory drugs is more
effective at reducing inflammation than either agent used alone.
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Creatine and nifedipine, when used together, may enhance heart function,
although research in this area is early.
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In theory, creatine may also interact with aminoglycoside antibiotics, gallium
nitrate, tacrolimus, and valacyclovir.
Interactions with Herbs and Dietary Supplements
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Creatine may increase the risk of adverse effects, including stroke, when used
with caffeine and ephedra. In addition, caffeine may reduce the beneficial
effects of creatine during intense intermittent exercise.
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In theory, creatine may alter the activities of insulin. Caution is advised
when using herbs or supplements that may also alter blood sugar. Blood glucose
levels may require monitoring, and doses may need adjustment.
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Creatine may reduce the effectiveness of vitamins A, D, E and K.
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Creatine may affect liver function, and should be used cautiously with
potentially hepatotoxic (liver-damaging) or nephrotoxic (kidney damaging)
herbs and supplements.
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Use of creatine with diuretics should be avoided because of the risks of
dehydration and electrolyte disturbances.
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It is possible that creatine may increase the cholesterol-lowering effects of
herbs and supplements that lower cholesterol levels, such as red yeast ( Monascus
purpureus ).
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In theory, creatine may interact with stimulants such as caffeine, which is
found in green and black tea, or ephedra.