Do you enjoy strength and high-explosive sports like weightlifting, bodybuilding, or sprinting? Then creatine probably sounds familiar.
It’s a dietary supplement, derived from an amino acid that is naturally found in our bodies and our diet: red meat, poultry, fish, legumes and mushrooms.
Creatine acts as a precursor to ATP (adenosine triphosphate), a molecule that provides energy to muscle fibers.
This study concludes that it increases the energy stores used by muscles, resulting in increased muscle strength. But is it safe for athletes? I answer your questions here, based on the scientific literature.
Also read | Everything you need to know before buying creatine, by a dietitian
Is creatine safe for your health?
Indeed, according to our meta-analysis, very few adverse effects were recorded during creatine supplementation in study participants. Therefore, creatine is, in principle, a dietary supplement that appears to pose no health risks!
If you are considering taking this supplement, even if you are in good health, be sure to consult your doctor. And as I like to remind you, make sure your daily diet is properly balanced before adding dietary supplements.
Does creatine increase the risk of dehydration?
When taking creatine, no study has shown a higher risk of dehydration.
Therefore, make sure to drink at least 2 liters of water per day with or without taking this dietary supplement.
However, people prone to dehydration, water retention, or kidney filtration problems should consult their doctor before taking creatine.
What are the side effects of creatine?
Although most studies do not show risks associated with creatine use, some side effects have been reported, such as muscle cramps, kidney problems, liver problems, high blood pressure, and cardiovascular conditions.
Excessive high doses of creatine (more than 20 g per day for several weeks or months) can also cause health problems.
We do not have enough scientific evidence to state that this dietary supplement is completely free of risks.
Is creatine carcinogenic?
It is sometimes stated online that creatine consumption may be linked to an increased risk of cancer. Indeed, in 2001, AFSSA (French Food Safety Agency) indicated that creatine could be carcinogenic.
At the time, this news caused a major controversy and a rift between AFSSA’s view and that of researchers.
However, no scientific evidence has been able to link creatine consumption to cases of cancer. Thus AFSSA closed the file and withdrew its opinion. Today, therefore, there is no reason to believe that creatine is associated with a higher risk of cancer.
Is creatine considered a performance-enhancing drug?
For the moment, WADA (the World Anti-Doping Agency) does not consider creatine to be a doping substance. It can therefore be used in competitions and high-level sports.
ANSES (the French Agency for Food, Environmental and Occupational Health & Safety), which is the reference authority in France on food safety, concluded in this comprehensive report that creatine was indeed not a doping substance but had no authorized nutritional claims.
It considers that scientific studies are not sufficient to prove genuine positive effects on sports performance.
Does creatine really work?
Numerous studies have been conducted on creatine. A 2017 meta-analysis examines the effects of creatine supplementation during resistance training (weight training) on muscle mass and strength in older adults.
This recent 2021 study considers creatine in a broader approach to overall health.
The results of studies comparing creatine intake to a placebo indicate a strong trend: creatine appears to play a role in increasing muscle mass and strength.
Also read | A dietitian and fitness coach tells us everything you need to know about creatine and weight training
