Creatine Supplements

Some athletes think that "winning  is everything,"  and take large doses  of nutritional supplements to get  an edge over their opponents.  Creatine is the most popular  sports supplement. Many  athletes, including some children and adolescents,  take creatine supplements  to increase strength  and improve sports performance. 

What is Creatine? 

Creatine is  a natural source  of energy for muscle contraction. The body produces  creatine in the liver, kidneys,  and pancreas. People can also get  creatine by eating meat  or fish. (Vegetarians may  have lower amounts  of creatine in their bodies.) Most of the  creatine in the  body is stored  in skeletal muscle and used during physical activity. The rest is used in the heart, brain,  and other tissues. 

Taking  creatine supplements may increase  the amount of creatine in  the muscles. 

Muscles may be able to generate more energy or generate energy at a faster rate. 

Some people think  that taking creatine supplements along with training will  improve performance  by providing quick bursts  of intense energy  for activities  such as sprinting and weightlifting. 

Vegetarians and other  individuals with lower amounts  of natural creatine may see more  of a difference  by taking  creatine supplements, compared with other people.  There may be  a "saturation point" that limits how much creatine muscles  can store. 

Easy to Get, Widespread Use 

Creatine supplements come  in a wide variety of brand names  and products. The supplements are available over the counter at vitamin, drug,  and grocery stores, and  on the Internet. 

Use of creatine supplements  is widespread  and is expected to rise. Most of the people who use creatine supplements are: 

• Male 
• Athletes in power sports, such as football, wrestling, hockey and bodybuilding 
• Athletes at all  levels of performance, from professional to amateur, college, high school, and middle school. 

A study by  the American Academy  of Pediatrics  of middle-school and high-school students ages 10  to 18 years found  creatine use in all grades 6 through 12. About 5.6% of  the study participants  and 44% of high-school senior athletes admitted taking creatine. 

Another study by the Blue Cross and Blue Shield Association found an estimated 1 million young people ages 12  to 17 years have taken performance-enhancing sports supplements. Use  of supplements was reported by 5% of participants. 

Supplements Are Not Always Safe 

It  is important to remember that, although  creatine is a "natural" product, it  is not always safe to take creatine supplements. The U.S. Food and Drug Administration does not regulate nutritional supplements. This means  that the creatine products available in stores may vary in amount and quality,  and there  is no guarantee  of safety or purity. 

According to  a study by the Mayo Clinic, many young athletes who take creatine supplements rely  on the advice of friends, not doctors. Some creatine users do not know how much creatine to take and may take more than they should. 

Side Effects 

People who take  creatine supplements may gain weight because of water retention  in the body's muscles. Other side effects  of long-term use  of creatine supplements include  muscle cramps, dehydration, diarrhea, nausea,  and seizures. 

It may be dangerous  to take creatine supplements while undergoing dehydration (for example,  for wrestling competition) or when trying to lose weight. 

Doctors do not know the effects of creatine supplements  on important organ systems, such as the heart, brain, kidneys, liver, and reproductive organs,  or the effects of combining creatine supplements with over-the-counter medications, prescription drugs, and vitamins. 

Medical researchers  are studying the  safety and effectiveness of creatine supplements. They also  are studying whether creatine  supplements may help in  the treatment of diseases that cause muscles  to shrink  and fail, such as heart failure/disease, muscular/neuromuscular diseases,  and stroke.

Unknown Health Risks 

Although research is underway, doctors do not know the long-term health effects  of taking creatine supplements, especially  in children who are still growing. Because  of these unknown risks, children  and adolescents younger than 18 years  and pregnant  or nursing women  should never take creatine supplements. People with kidney problems also  should never take creatine supplements. 

No matter what your age or health condition, always see your doctor for advice before taking  creatine supplements.