Creatine is a compound that helps muscles produce energy. Your body naturally produces creatine, and you can get it through some foods and supplements. Approximately 95% of the creatine levels in your body are in your muscles.
Research supports that most people use creatine to improve athletic performance and increase muscle mass. Creatine is also used to treat muscle spasms and fatigue, multiple sclerosis (MS), and depression. However, there is little scientific evidence to support these uses.
Many people are concerned about taking creatine because it is associated with hair loss. However, there is limited evidence that it can affect hair growth.
Creatine is a nitrogen-containing compound composed of amino acids. It helps produce adenosine triphosphate (ATP), the energy your muscles need to function. Creatine can be obtained from food or supplements, and the body naturally produces some creatine in the liver, kidneys, and pancreas.
Creatine helps boost ATP production, which can enhance athletic performance and improve training capabilities. Some studies suggest that taking creatine can improve performance by 10-20%.
Currently, creatine is the most effective nutritional supplement available to athletes due to its ability to increase athletic performance and lean body mass during training. It may also support overall health, fitness, and well-being. Some studies have found that creatine may:
Lower cholesterol, triglycerides and manage blood lipid levels Reduce fat accumulation in the liver Lower risk of heart disease Improve blood sugar control Minimize bone loss Osteoarthritis and fibromyalgia Improve people’s functions Increase cognitive function in the elderly
There is limited evidence that creatine can cause hair loss, and what evidence exists is old or anecdotal (based on personal accounts rather than research). A small 2009 study found that creatine may cause hair loss. Perhaps this is where the idea originated.
The study involved collegiate rugby players who were taking creatine supplements. Researchers found that dihydrotestosterone (DHT) levels increased in athletes while taking creatine. DHT is often associated with increased hair growth on the face and chest and reduced hair growth on the scalp, especially since it can cause hair follicle shrinkage.
Since this study, 12 other studies have investigated how creatine supplementation (doses ranging from 3 to 25 grams per day) affects testosterone, specifically DHT. Two of the 12 studies found a small increase in testosterone, while the remaining 10 studies found no change. Five of these 10 studies also measured DHT but found no increase. These findings have led many researchers to conclude that creatine supplementation does not cause hair loss.
Early studies found several side effects associated with creatine supplementation, including muscle cramps, dehydration, and kidney stress. However, there is little concrete evidence to support these claims. For example, one research team concluded that creatine supplementation does not necessarily cause water retention, muscle cramps, or fat gain, and when taken in appropriate doses, does not cause kidney damage.
Another study notes that many of the adverse reactions to creatine were found in studies of men, not women. Potential side effects include renal dysfunction, lower extremity compartment syndrome, rhabdomyolysis, liver damage, atrial fibrillation, and hepatitis. Stroke has also been reported in some studies. However, the researchers note that these results have not been replicated in placebo-controlled clinical trials.
Other researchers have noted that the incidence of muscle spasms, strains, muscle tension, dehydration, and kidney stress resulting from creatine use are exaggerated. They also point out that no such effects have been reported in double-blind, placebo-controlled studies in healthy people.
If you have a pre-existing medical condition, supplementing with creatine may make your condition worse. For example, creatine supplements can cause manic episodes in people with bipolar disorder, and taking them with caffeine can worsen symptoms of Parkinson’s disease. Creatine can also worsen kidney disease. Always consult your health care provider before taking any supplements, especially if you have a medical condition.
Most studies support around 3 grams of creatine per day, but larger people may need a little more. If you are using a protein powder that contains creatine, this amount can be found in one scoop, and sometimes more. Always check the label to determine the correct dosage.
Some people initially take large amounts of creatine to build up their creatine stores, and then reduce their regular intake. However, research is mixed on whether this is helpful or even necessary. One study found that taking creatine can increase muscle creatine stores by 20-40%. On the other hand, an older study found that people who took 3 grams of creatine per day were able to effectively build creatine stores.
Most experts recommend taking creatine with protein or carbohydrates after exercise, but more research is needed to determine if this timing is most effective. Also, you don’t necessarily need to take high doses. Unused creatine is usually filtered and excreted in the urine.
If you are considering supplementing with creatine, please consult your healthcare provider or sports dietitian for advice. They can advise you on the right amount to achieve your health and fitness goals.
Creatine is generally well tolerated, but if you have a pre-existing medical condition, such as kidney disease, creatine supplementation may not be the best option. However, you can get more manageable doses of creatine by eating foods such as beef, pork, chicken, fish, and seafood.
If you regularly consume meat or fish, you may already be getting enough creatine to meet your needs. Conversely, young people who restrict these foods may not grow as well as those who get enough creatine through their diets.
If you’re looking for an alternative supplement that can provide some of the benefits of creatine, consider the options below.
Antioxidants: May reduce muscle fatigue, inflammation, and pain, but cannot improve athletic performance Beet juice: Dilates blood vessels and improves energy production during exercise Beta-hydroxybeta-methylbutyrate ( HMB): Helps speed muscle recovery Betaine: Creatine production in the body, which may improve athletic performance Caffeine: May reduce perceived pain and improve performance Glutamine: Post-workout Sodium bicarbonate: May improve performance during high-intensity activities
Creatine is a compound that helps muscles produce energy. It can be taken as some foods or supplements. Some speculate that creatine use may lead to hair loss, but there is limited research to support this claim.
There is also limited evidence that creatine causes other negative side effects, except in people with pre-existing conditions such as bipolar disorder, kidney disease, or Parkinson’s disease. Before taking creatine, consult your health care provider to determine whether creatine is right for you and how much you should take.
