Creatine has gained much popularity among athletes who discovered that it can build up muscles, increase strength, and slow down muscle fatigue. Creatine allows them to train harder and perform beyond their normal physical capacities. Food supplement manufacturers also claim that creatine formulations aid in burning fat and increasing muscle mass. It is also very beneficial to the frail elderly and individuals who suffer from muscle or heart diseases. Creatine is synthesized in the body by the liver, kidneys and pancreas. Amino acids such as arginine, glycine and methionine are the precursors of creatine. Creatine is taken up by muscles and converted to phosphocreatine, which is utilized by the cells during production of ATP. Taking supplements increase the amount of creatine in the muscles by 20 to 30% thereby increasing available phosphocreatine for muscle power and energy production. Medical research provides evidence that some of these claims are true but there are also other beliefs about creatine that are not yet proven. Creatine is shown to be effective only in some instances but not to the degree that is advertised. For example, taking creatine supplementation at the right doses and duration is effective in improving an athlete’s anaerobic performance. This is essential in sports such as weightlifting, rowing or sprinting. However, it does not increase endurance and will not benefit marathon runners. Sprinters who received 25 grams of creatine supplementation for five days experienced an increase in sprint power. In a separate study, football players were given supplementation for 28 days and weighed. The athletes gained significant increase in their total body mass and experienced improvements in their weight lifting capacities. In an experiment with rowers who were supplemented with 0.25g/kg body weight of creatine, the results show that the increase in rowing velocities were not statistically significant. Creatine is registered in the Food and Drug Administration as a food supplement without claims of curing any disease. There are also no dosing standards regarding its intake but taking 20 grams per day for one week and 2 to 5 grams daily during maintenance has not been shown to cause any adverse effect. You should not take more than this amount as excessive doses may lead to renal disease. This food supplement is contraindicated in people with renal disorders. It is also recommended to avoid taking creatine right before or during exercise and to increase fluid consumption during treatment to prevent dehydration. Creatine occurs naturally in foods such as herring, pork meat, salmon, beef, cod oil and milk. An increase in the consumption of these foods provides the same benefits when taking supplements. Other side effects observed in the chronic use of creatine supplements are water retention, muscle cramps, dehydration, nausea, diarrhoea and seizures. Studies are also focusing on the possible effects to various organs like the heart, brain, liver, and the reproductive system. It is also advised to check with your physician if you are currently taking drugs or vitamins as these may interact with creatine and produce hazardous effects. 

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