Creatine: 8 Expert Answers on Supplement Use

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Increasingly popular, supplementation has become widely used by both gym-goers and the elderly; therefore, it’s important to discover its benefits and the precautions you should take.

Far from being just a fad, more and more studies confirm the benefits of creatine. Consequently, it’s no surprise that it is gaining popularity among fitness enthusiasts and even seniors looking to enhance performance and improve health. In addition, its use is also widespread among younger people, with estimates suggesting that up to half of adolescents and young adults aged 16 to 30 take the supplement, according to a recent commentary published in the Journal of Adolescent Health.

Creatine is a substance naturally produced by the body, composed of three amino acids (glycine, methionine, and arginine), and plays a crucial role in energy production and delivery to cells. Moreover, it is found in certain foods, such as fish and red meat.

In the context of physical activity, the supplement helps improve performance. For instance, studies show greater muscle strength gains and a reduction in sarcopenia (muscle loss due to aging) in people who exercise. However, despite these benefits, there are some precautions to consider when consuming extra doses of creatine.

Here are answers to the most common questions:

  1. Who is creatine supplementation recommended for?

    For those looking to improve performance, build lean muscle, and increase strength, the creatine from food may not be enough, especially for those who engage in intense exercise. “You’d need to eat large amounts to get the recommended dose for optimal performance,” says Dr. Diogo Toledo of Albert Einstein Hospital. Sports nutritionist Gabriela Mieko adds that we get only about 1 to 2 grams of creatine daily from food. “Supplementation is necessary to reach effective doses,” she says. Vegetarians and vegans, who consume less creatine, can also benefit from supplements.

  2. How to choose the right creatine?

    There are various types of creatine, differing in absorption, bioavailability, and potential side effects. The monohydrate version is the most studied and proven to deliver results. It’s essential to check the product’s origin and look for quality seals that many brands carry, such as “Creapure.”

  3. Is the supplement safe?

    Creatine monohydrate is considered safe and is well-supported by scientific evidence. Some individuals may experience side effects like gastrointestinal discomfort, but contrary to popular belief, it does not cause weight gain. There might be a temporary feeling of increased weight due to water retention in muscle cells.

  4. What precautions should be taken before starting creatine use?

    Supplements should not be taken without professional guidance. It’s crucial to consult a doctor or nutritionist first. These professionals will assess whether supplementation is necessary, recommend the proper dosage, and check for any contraindications or potential side effects. “Like any supplement, it should not be used indiscriminately,” emphasizes Mieko.
    Although creatine is safe for most people, professional supervision is vital. “Those with severe kidney disease should avoid using creatine without medical advice,” warns Toledo.

  5. What is the recommended dose?

    Mieko explains that the dosage should be individually assessed, as it depends on body weight and muscle mass. Staying well-hydrated is also essential.

  6. If I take whey protein, do I still need creatine?

    These supplements have different functions. While whey protein provides protein to support muscle synthesis and increase lean muscle mass, creatine directly enhances muscle energy, improving strength and performance during high-intensity exercises.
    “Although they can be used together to optimize results, creatine is not a replacement for whey, and vice versa. The combination may be beneficial depending on individual goals,” Toledo explains.

  7. Can teenagers take creatine?

    According to the nutrition specialist, creatine is considered safe for teenagers engaged in high-intensity sports, provided it is properly supervised by a doctor or nutritionist who can assess the risks and benefits. “It’s important to ensure the supplement does not replace a balanced diet and that young people are regularly engaging in physical activity.”
    While creatine may offer ergogenic benefits, meaning it can enhance performance, long-term safety for this age group still requires further research, and caution is advised.

  8. Can people who don’t go to the gym or play sports take creatine?

    Despite its better-known benefits being linked to physical performance, studies suggest potential cognitive health benefits, such as improved memory and focus, especially in the elderly. However, once again, only a doctor or nutritionist can determine whether supplementation is necessary, particularly for sedentary individuals.

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