Creatine is a substance naturally found in our bodies and in foods like meat and fish. It acts as an energy booster, enhancing strength, endurance, and concentration.
The use of creatine has skyrocketed in recent years, particularly among young people. To better understand this trend, we consulted one of the leading experts in the field, Professor Sergej Ostojic from the University of Agder, to answer some frequently asked questions about creatine.
Let’s start with the basics: What is creatine?
“Creatine is an amino acid derivative with a structure very similar to glycine or arginine. Around half of our daily creatine needs are produced by the body, while the rest comes from our diet.”
What foods are rich in creatine?
“You’ll find creatine in beef, poultry, and fish like salmon and herring. The average person needs approximately one gram of creatine per day, which you can get by eating about 100-150 grams of herring. Plants don’t contain any creatine.”
What does creatine do in the body?
“The main function of creatine is to provide energy, particularly to high-energy-demanding organs like muscles, the brain, and the liver. Creatine plays other roles as well, such as regulating appetite and acting as an antioxidant.”
Why do you think creatine supplements have become so popular?
“Over the past 20 years, research has shown that creatine has many applications beyond improving athletic performance. Creatine may help with brain fog, concentration issues, and sleep deprivation. It’s also effective for people with age-related muscle loss, known as sarcopenia.”
Do we actually need creatine supplements in Norway?
“For most people with a balanced diet, it’s not necessary. In the US, around two-thirds of the population don’t get enough creatine. There are no equivalent studies in Norway, but I believe we fare better due to our diet. Many are influenced by marketing and popularity without considering whether they actually need it. However, some groups are particularly at risk of creatine deficiency, such as vegetarians, older people losing muscle mass, and those with neurodegenerative diseases like multiple sclerosis. People with kidney diseases also often have lower creatine levels.”
How can you tell if you’re getting enough creatine?
“People with low creatine levels often experience concentration problems, poor memory, and fatigue. We’ve also seen that individuals with long-term symptoms after COVID often have low creatine levels in their muscles and brains, which could explain their persistent fatigue. A large American study involving about 10,000 participants showed that people who consumed less creatine through their diet had a higher risk of depression.”
Is it possible to measure creatine levels in the body?
“It is possible to measure it in the brain and muscle, but it’s expensive, and there are fewer than 15 labs across Europe equipped to do it non-invasively. It’s better to examine your diet first. For example, if you’re vegan or vegetarian, you’re likely consuming too little creatine.”
How much creatine do people typically take as a supplement?
“I think that most Norwegians likely get about one gram of creatine daily from their diet, which is sufficient for normal bodily function. However, to achieve maximum performance benefits, it may be beneficial to take between three and five grams daily.”
But how much is too much?
“Taking more than five to ten grams per day isn’t advisable for most people. More creatine isn’t necessarily better. Leading research institutions have studied how much creatine is needed to improve performance, and I encourage people to rely on evidence-based information rather than influencers on social media, where misinformation and myths about creatine abound.”
In a new article, you and your colleagues explore several common questions and misconceptions about creatine. Let’s run through some of them here. First, can creatine help build muscle without exercise?
“For some groups, such as older individuals or those not getting enough creatine through their diet, creatine can provide some muscle benefits without resistance training. However, the ideal approach is to combine creatine supplementation with resistance training or general physical activity. This combination supports energy production in muscles while exercise stimulates muscle growth and strength. Even so, 1 to 1.5 grams of creatine daily can benefit the general population without exercise. We just completed a study in the United States which showed that those who consumed more creatine through their diet had greater muscle mass, regardless of how physically active they were.”
Does it matter when you take creatine?
“Research doesn’t provide clear answers about the best time to take creatine. We simply don’t have enough data to conclude whether one time is better than another, regardless of when you train.”
Can creatine cause hair loss, muscle cramps, or reduced sperm production in men?
“Many well-controlled studies have investigated side effects, and none have linked creatine to issues like these, even though they are often discussed in popular science articles and blogs. In some cases, people may experience muscle cramps, but these are usually due to the strain of exercise rather than creatine itself.”
Does creatine cause cancer?
“That’s a great question. Some lab studies with isolated cells have suggested that creatine might affect the growth of certain cancer cells, but these studies used extremely high doses, equivalent to 100 grams in human nutrition. So far, there’s no evidence that creatine increases cancer risk in humans. On the contrary, some studies suggest that creatine may have a protective effect. My research group conducted a study last year with over 7,000 participants, and we found that those with higher creatine intake through their diet had a lower risk of developing cancer. We need more research to understand how creatine might be used in cancer prevention.”
Does creatine increase urine production?
“Creatine has a well-known ability to retain water in the body, which may cause a slight increase in urine production. However, this effect isn’t significant enough to impact fluid balance to any considerable degree.”
Does creatine affect blood pressure?
“Some studies have suggested that certain creatine-like compounds may affect blood pressure. However, research on creatine from food or supplements shows no significant negative impact on blood pressure in healthy individuals.”
Is it true that the body produces less creatine if you take it as a supplement?
“The simple answer is yes. We’ve discussed how the body produces about one gram of creatine daily, while another gram comes from the diet. If you consume more than one gram daily as a supplement, the body’s natural creatine production gradually decreases. However, after a few months of consistent use, the benefits of supplementation plateau due to the body’s adaptation. To counteract this, it’s advisable to take a break from creatine supplementation for at least two weeks every three months.”
Can creatine alleviate symptoms of sleep deprivation?
“Preliminary studies suggest that creatine may positively affect brain function under sleep-deprived conditions. This could benefit groups like healthcare workers, police officers, firefighters, or those in the travel industry. For severe sleep problems, however, creatine isn’t an effective solution. In a recent study, my group found that individuals consuming slightly more creatine from food reported mildly improved sleep quality but also, interestingly, a higher frequency of snoring.”
Can creatine aid recovery from injuries or surgery?
“Yes, research shows that creatine can speed up rehabilitation after injuries. What’s particularly interesting is that creatine also appears to strengthen the body’s resilience, reducing the risk of musculoskeletal injuries and mild head trauma such as concussions.”
Should adolescents be extra cautious when using creatine?
“Creatine is probably one of the safest supplements available, but as a doctor, I’m cautious about recommending supplements to adolescents. Many young people using creatine aim to build bigger muscles and may be tempted to try more extreme substances, like steroids. It’s important to talk to teenagers about maintaining a healthy body image. When used responsibly as part of a balanced diet, creatine can be a helpful tool to support health. However, more research is needed to examine the safety of creatine use in adolescents and its potential long-term side effects.”
Is it safe to use creatine during pregnancy?
“There are few studies on the effects of creatine during pregnancy, but preliminary data suggest that it may be crucial for normal fetal development. Research indicates that women who don’t get enough creatine during pregnancy have a higher risk of giving birth to babies with lower birth weight and smaller head circumference, which are important indicators of healthy brain development. However, we lack definitive knowledge about how much creatine a pregnant woman should consume. Ongoing studies aim to provide better answers to this.”
Lastly, how safe is creatine as a supplement?
“Over 1,000 studies on humans have been conducted in the past 20 years or so, and none have found serious health risks associated with creatine use. It’s considered safe when taken in moderate amounts, no more than 10 grams per day. If consumed in higher doses, mild side effects like digestive issues (loose stools or diarrhoea) may occur. People with kidney conditions should be cautious and stick to low doses, as excessive intake could place extra stress on the kidneys. Like any nutrient, it’s essential to find the optimal dose – neither too much nor too little.”
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