Is Creatine Safe to Use? What You Need to Know

In the ever-popular world of sports nutrition supplements, creatine stands out as an overwhelming favourite amongst athletes. Hailed as somewhat of a miracle worker, this naturally occurring compound plays a crucial role in energy production during intense workouts. However, while it has gained a reputation for enhancing muscle growth, strength and overall performance, questions about its safety frequently arise. 

As creatine monohydrate becomes the go-to choice for many looking to elevate their training regimen, it’s essential to separate fact from fiction. So, join us as we delve into the science behind creatine, revealing why it absolutely is safe and worthy of a place in your supplement arsenal.

What is Creatine?

Creatine is naturally stored in our muscle cells, and during heavy lifting or intense workouts it helps your muscles to produce energy, allowing them to fire on all cylinders. 

It’s one of the go-to supplements for athletes and bodybuilders looking to boost muscle growth, increase strength, and elevate their exercise performance to the next level. Creatine monohydrate is the go-to-option, with it being very cheap, widely available and supported by tonnes of studies.

Creatine supplementation works by ramping up phosphocreatine stores in muscle cells, which helps produce adenosine triphosphate (ATP), a high-energy molecule responsible for our overall energy levels. Plus, it alters several cellular processes leading to increased muscle mass, strength, and faster recovery.

This pre-workout supplement is brilliant for building those sought-after muscles in multiple ways:

• Increased exercise volume allows for long-term muscle growth 
• Increased satellite cell signalling, aiding muscle repair and growth
• Raised anabolic hormones 
• Increase muscle cell hydration may boost muscle growth 
• Reduced muscle breakdown, increasing total muscle mass 
• Reduced myostatin levels, increasing muscle growth potential

However, creatine actually goes beyond its muscle and strength enhancing benefits. It also has brain-boosting properties!

As with your muscles, your brain relies on stored phosphocreatine and a steady supply of ATP to keep it sharp and functioning at its best. Preclinical studies have suggested that creatine supplementation might offer promising support in managing neurodegenerative conditions and even aid in recovery from brain injuries.

What Are The Potential Side Effects? 

Despite easily being one of the most popular pre-workout supplements and having extensive research behind it, creatine is still considered by many as dangerous. This concern often stems from the range of potential side effects that frequently get discussed:

• Kidney damage, including kidney stones
• Liver damage 
• Dehydration 
• Muscle cramps
• Hair loss
• Digestive issues

These potential side effects haven’t been conjured from thin air.

Hair loss: Creatine may elevate levels of dihydrotestosterone (DHT), a hormone linked to hair loss. Increased DHT can interfere with the growth hormone’s access to hair follicles, potentially leading to thinner hair.

Liver damage: Some early studies on animals indicate that taking creatine from outside the body can worsen liver damage from alcohol.

Dehydration and cramp: Creatine impacts your body’s water storage by drawing extra water into your muscle cells. This phenomenon may contribute to the belief that creatine can lead to dehydration and muscle cramps.

While this may sound alarming, there’s no reliable evidence to back up these claims. In fact, studies lasting four years have demonstrated zero side effects of creatine supplementation.

With an impressive safety profile, there is no reason not to incorporate creatine into your routine for boosting your workouts and elevating your athletic performance. 

The Bottom Line 

Creatine monohydrate is not only affordable but also easily accessible and backed by a wealth of research.

If you’re looking to boost muscle growth, increase strength or optimise your performance levels, you should absolutely integrate creatine into your pre-workout regimen. 

Don’t let a few rumours hold you back from unlocking the incredible benefits this powerful supplement can offer!