Creatine - No Need to Use It

Norman Bryant is an Albuquerque based fitness and nutrition guru. MyAchingKnees.com suggest that readers befriend Norm on Facebook to receive his daily health tips. Norm replies to a question about Creatine, a substance Body Builders and others use to as a supplement in their quest for bigger muscles, leaner bodies and longer endurance.

"Hi Joe. First of all, creatine is not a fundamental nutrient that gives you better health. Creatine supplements are sometimes used by athletes, bodybuilders, and others who wish to gain muscle mass.

As far as side effects on health, the Mayo Clinic states that creatine has been associated with asthmatic symptoms and warns against consumption by persons with known allergies.

There is less concern today than there used to be about possible kidney damage from creatine, although there are reports of kidney damage; patients with kidney disease should avoid use of this supplement. Similarly, liver function may be altered, and caution is advised in those with underlying liver disease although studies have shown little or no adverse impact on kidney or liver function from oral creatine supplementation.

In theory, creatine may alter the activities of insulin. Caution is advised in patients with diabetes or hypoglycemia, and in those taking drugs, herbs, or supplements that affect blood sugar. Serum glucose levels may need to be monitored by a health care professional, and medication adjustments may be necessary.

Long-term administration of large quantities of creatine is reported to increase the production of formaldehyde, which has the potential to cause serious unwanted side-effects. However, this risk is largely theoretical because urinary excretion of formaldehyde, even under heavy creatine supplementation, does not exceed normal limits.

Extensive research over the last decade has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects while at the same time, effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women."

MyAchingKnees knows several body builders who once did but now do not use Creatine as they have developed chronic joint pain in their knees and elbows which they have attributed to use of Creatine both in normal recommended doses and in advanced doses.

It is really amazing that athletes will spend hundreds if not thousands of dollars in body building supplements, some of which are very hard on their bodies, and do not concern themselves with a quality baseline nutritional supplement that provides, in the necessary advanced doses, all the vitamins, minerals and anti-oxidants necessary for optimal health. These same people will spend $75 or more twice a month on dinner, but be content to spend $10 a month on a low rated Nutritional Supplement. Again, amazing.