Is Creatine Bad For You?

By Anatole Tahintzi, Year 12

One of the most popular supplements that supposedly increase exercise performance and muscle mass is creatine. It has been shown through studies to be one of the best supplements for enhancing athletic performance. Nevertheless, some people avoid the use of creatine out of concern for their health, citing  supposed unfavourable side effects such as weight gain, cramps, and issues with the liver and kidneys.

People generally use creatine to build muscle mass and enhance sports performance. Creatine supplements allow you to generate more ATP to power your muscles during intense exercise and increase performance through increasing our body’s phosphocreatine reserves, which aid in the creation of ATP. Creatine can change a variety of biological pathways that promote the growth of new muscle. For instance, it accelerates the production of proteins that result in the development of new muscle fibres. Likewise, it has the ability to enhance levels of an insulin-like growth factor, a hormone that stimulates gains in muscle mass. Additionally, taking creatine supplements can make your muscles hold more water, causing them to appear larger. The benefits of creatine are not restricted to elite athletes either, with it providing a roughly 15% increase in exercise performance regardless of fitness level. Creatine’s benefits are not restricted to muscles either: the substance can also be used to treat congestive heart failure, neurological issues, and other illnesses.

Creatine does have its caveats, however. Creatine can worsen certain pre-existing conditions such as kidney disease and Parkinson’s. More negative side effects exist when creatine is taken in excess amounts, though these have not been scientifically confirmed. Anxiety, respiratory issues, stomach troubles, liver damage, and kidney stones are a few examples. Excessive doses may result in digestive problems, as is the case with many vitamins and drugs. Additionally, it’s possible that impurities, substances, or additives produced during the industrial production of creatine could lead to further complications. Creatine can also interfere with liver and kidney medication, and it is hypothesised that the supplement could even harm the organs themselves. Generally, people with kidney and liver disease are advised not to use creatine, and caution is recommended for those with diabetes and anyone taking blood sugar supplements.

In conclusion, creatine is an effective supplement having positive effects on both health and athletic performance. It can treat heart problems, protect against some neurological illnesses, enhance exercise performance, and quicken muscular growth. However, its potential side effects, particularly on the kidneys and liver, are not to be disregarded. As with any supplement, it is advised to use it moderately and talk to your doctor before starting.