Fitness buffs, keep these dosages and duration in mind when consuming creatine

Creatine supplementation has gained a lot of popularity among athletes, fitness enthusiasts, and casual gym-goers who are seeking to enhance their performance and muscle gains. But what exactly is creatine?

Akshita Reddy, senior nutritionist at Athreya Multispeciality Hospital, explains, “Creatine is a naturally occurring compound found in small amounts in certain foods, and also produced by the body. It’s stored in the muscles and used for energy production during high-intensity, short-duration activities, like sprinting and weightlifting.”

In recent years, she admits, athletes and individuals engaging in resistance training have started using it as a dietary supplement to improve performance, increase muscle mass, and enhance recovery.

One of the most researched supplements, creatine has been hailed for its effectiveness in boosting strength and endurance. However, as with any dietary supplement, concerns have been raised about its safety and potential health implications. 

Potential health risks of creatine supplementation

When it comes to short-term health risks, Reddy says that some individuals may experience digestive issues, such as bloating or stomach discomfort, dehydration, and muscle cramping. “These effects are generally mild and can often be mitigated by proper hydration,” she assures.

Long-term supplementation has been studied less extensively, she reveals, but current evidence does not strongly link creatine to serious health risks in healthy individuals. She adds, “Concerns have been raised about potential impacts on kidney function, but research in healthy individuals has not confirmed significant adverse effects on kidney health with recommended doses. Continuous monitoring and research are necessary.”

One of the most researched supplements, creatine has been hailed for its effectiveness in boosting strength and endurance. (Source: Freepik)

Specific groups who should be cautious

Even though creatine so far has been considered to be generally safe for consumption, Reddy states that specific groups need to be careful.

“Due to a lack of sufficient research on creatine’s effects during pregnancy, it’s generally recommended that pregnant women avoid supplementation,” she says. 

Additionally, the impact on growing bodies is not fully understood, and while generally considered safe, teenagers should use creatine only under professional guidance.

For those taking medications, it is important to note that creatine may interact with certain medications or medical treatments, particularly those affecting kidney or liver function. Reddy says, “Nonsteroidal anti-inflammatory drugs (NSAIDs) or diuretics, when taken in conjunction with creatine, could potentially increase the risk of kidney damage.”

Those with pre-existing kidney, liver, or heart conditions should be particularly cautious, she warns, and consult a healthcare provider due to concerns about potential added strain on these organs.

Recommended dosages and duration

When taking creatine, it is important to understand the specific dosages and duration of creatine supplementation for optimal safety and effectiveness. Reddy advises people to observe the following:

*Loading phase: Some regimens recommend a “loading phase” of 20 grams per day for 5–7 days, followed by a “maintenance phase” of 3–5 grams per day.

*Maintenance phase: Alternatively, skipping the loading phase and consuming 3–5 grams per day has been shown to increase muscle creatine stores over a few weeks.

“Duration can vary based on goals, but continuous long-term use (beyond 12 months) should be approached with caution, and periodic consultation with a healthcare provider is recommended to monitor health indicators,” she recommends. 

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