Though no secret in the fitness industry, creatine supplement use has increased in popularity in the 2020s.
Dr. Mike Ren, primary care physician and assistant professor at Baylor, explains how creatine can be used for health and what to know before starting.
Made up of three amino acids, creatine is a compound used by many as a tool to add more muscle, boost brain function and regulate body processes.
Dietary supplements, like creatine, whey protein and vitamins, minerals, herbs and amino acids, are not approved or regulated by the U.S. Federal Drug Administration before they can be sold to the public.
Creatine monohydrate has been designated by the FDA as Generally Recognized as Safe – GRAS – for use in food, indicating it is safe when consumed as recommended.
Question: For a person of average health, what can creatine be used for?
Answer: Creatine is one of the most extensively studied and widely used supplements. In general, it is often used to increase lean muscle mass and help in muscle recovery, and there is recent exploration into the cognitive benefits of creatine, though the jury is still out on that.
Q: Is creatine regulated by the U.S. Food and Drug Administration?
A: Creatine is not regulated by the FDA as a drug, likely because of the Dietary Supplement Health and Education Act of 1994.
Q: Are there side effects of using creatine for a person of average health?
A: Side effects include water retention (and subsequent weight gain), stomach upset (nausea, loose stools, bloating) and muscle cramps. And lastly, dehydration concerns if fluid intake is inadequate during exercise.
Q: Can kids or teenagers use creatine safely?
A: Creatine use by kids or teens has not been studied as extensively as in adults. I would exercise caution, and speak with your pediatrician.
Q: What do you recommend when a person wants to try a vitamin or supplement that is not regulated by the FDA?
A: I would make sure it is certified. NSF (National Sanitation Foundation) or USP (United States Pharmacopeia) certification are generally good signs. Buy it from a reputable dealer.
By Julie Garcia