Creatine Facts: are There Any Side Effects of Creatine? |
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In the last 5 years, creatine has been one of the top ten best-selling supplements around the world. Last year alone, sales of creatine were reported to be over 400 million dollars Why is creatine so popular? Well, the major reason for its popularity is that it has been touted to be safe and it works! Right from the outset, creatine has consistently demonstrated its effectiveness in numerous studies. Both professional and amateur athletes alike who have use creatine actually see results. Fast results that is and creatine’s effect was liken to that of steroids. In fact creatine is commonly known as the "legal steroid". But despite its popularity and reports of its effectiveness, there are those who are still doubtful and fearful. The safety of creatine supplementation has been questioned frequently. Is creatine safe? Are there any side effects of creatine? Well to begin with, the fact that creatine used as a supplement does not come under the regulative control of FDA. Itt is considered safe to be sold freely without any restriction. However, there are complaints that creatine does cause nausea, vomiting, stomach upset, diarrhea, muscle cramps and even muscle injuries. But based on a recent study, published in the September 2004 issue of the International Journal of Sports Medicine, it shows that creatine side effects are actually rare. A group involving 175 subjects received either 10 grams of creatine or placebo daily for an average period of 310 days. While diarrhea and nausea were reported in 3 individuals, there were no other significant differences between the groups. The experience of side effects with creatine supplementation may also be partly attributed to the way users take the creatine and the type or brand of creatine taken. It comes as no surprise that in their eagerness to see results fast; users may have taken creatine in doses far more than the recommended dose. The timing in taking creatine is also thought to be important. Taking creatine at the wrong time or with the wrong food may see a reduce effect or occurrence of side effects. For example, creatine draws water into muscles when it works and this may create dehydration to the rest of the body. But if you drink more water with it, then chances of you getting muscle cramps would be lower. With its increase popularity, there are now many different brands of creatine in the market. The purity of some of these brands, especially those from unreliable source are questionable. The impurities or additives found in some brands may also have contributed to the reported side effects seen. There is also fear that creatine may causes kidney and liver toxicity which may end up as organ failure when used on a long-term basis. However a couple of studies done over the last few years have yet to produce any strong supportive evidences to demonstrate that creatine supplementation has any adverse effects on blood pressure, kidney or liver function in healthy individuals. A lack of evidence does not necessarily mean that creatine is completely free of negative effects. More studies are currently being carried out that may shed more lights to its safety. Until then, creatine is considered relatively safe. But having said that, creatine supplementation is not for everyone particularly those with history of kidney or liver problems. Nor should one expect the supplementation to be effective without a well-designed training program. |
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