If you’re an athlete, chances are you’ve either used or heard of Creatine. Dubbed “the most researched supplement” by the National Institutes of Health, Creatine is a dietary supplement most commonly used to improve athletic performance and increase muscle mass. Despite this, many remain unaware of Creatine’s full benefits and are skeptical of potential side effects. So, what does creatine truly offer, and what are the risks?
To start, Creatine’s popularity largely stems from the gym community and athletes seeking to increase muscle mass. The motivation to take creatine lies in its all-around benefits. Reputable health organizations, including the Mayo Clinic and the National Institutes of Health, have proven that Creatine enhances muscle growth, improves strength, quickens recovery, and even improves cognitive skills, such as better memory and brain function. The muscle-enhancing effects of Creatine are evident, with noticeable results often seen within just a month of use.
“I did a little bit of research before starting to take creatine, but ever since I started taking it, I’ve definitely seen an increase in muscle size,” said John-Carl Rising ‘28. “I’ve gained around 12 pounds in just the past month and have gotten way stronger in the weight room.”
So, it sounds like a no-brainer, right? Who doesn’t want a complete boost in fitness and an increase in muscle? However, it is more complicated than that.
As with most dietary supplements, there are common concerns and potential side effects that come with it. One of the primary concerns stems from one of its key benefits, water retention. While Creatine’s ability to retain water grants faster muscle recovery, it can also cause the consumer to gain temporary water weight.
In addition to weight gain, excessive Creatine consumption can cause digestive problems, such as bloating and discomfort, especially when taken in unnecessary amounts. Alongside digestive issues, dehydration and cramping can also occur; however, these can be managed by maintaining proper hydration.
For some, these concerns may not be an issue if they take the proper dosage and stay hydrated, but individual responses to creatine can still vary depending on each individual. “Creatine has side effects and a lot of times, people jump into using it and aren’t aware of the effects,” said Fernando Hernandez, one of Loyola’s health teachers. “Before taking creatine, you should consult with your doctor because everyone is different.”
While athletic organizations such as the International Olympic Committee and the National Collegiate Athletic Association have deemed creatine a legal supplement, pre-existing conditions can lead to kidney and liver problems. Alongside this, improper use of Creatine can cause problems such as heart murmurs, kidney stones, or allergic reactions. Lastly, effectiveness variability is one of the top concerns regarding Creatine. Not everyone will respond to Creatine in the same way, with some experiencing smaller results in a longer amount of time.
Whether you’re looking to improve athletic ability within the weight room or enhance mental operation, it’s essential to be informed of possible risks. If anyone were to consider supplemental Creatine, they should always consult with a healthcare professional to determine whether it is safe. While creatine can be useful for enhancing athletic performance, efficient use relies on a proper understanding of both its benefits and its side effects. Be careful when supplementing, Cubs!