Is creatine harmful to the heart? Cardiologist clarifies the dilemma
What should be known about the creatine supplement and its impact on the body?
TL;DR
- Creatine is found in muscle cells and helps produce energy for high-intensity activities.
- It's popular among athletes for muscle gain, increased strength, and improved performance.
- The body produces creatine from amino acids, and it's also found in red meat and seafood.
- About 95% of creatine is stored in muscles as phosphocreatine, which aids in ATP production.
- Supplementation can enhance muscle mass, strength, recovery, and even brain function, including memory.
- Studies suggest potential benefits for blood sugar, fatty liver disease, heart health, and stroke recovery, but further research is required.
- Cardiologists consider creatine safe for healthy individuals at recommended doses (3-5g daily) and may even benefit heart function.
- Caution is advised for individuals with existing heart or kidney issues, as creatine can cause fluid retention.
- Recommended dosage includes a loading phase (20g/day for 5-7 days) followed by a maintenance phase (3-5g/day).
- Creatine is one of the most researched supplements with no proven long-term negative effects on liver or kidneys in healthy individuals.
- Research does not consistently link creatine to dehydration or cramps, and some studies suggest it may reduce them.
- A 2009 study linked creatine to increased DHT, potentially contributing to hair loss, but this is not widely confirmed by most research.