The Real Story of Creatine: Benefits, Supplements and Safety Tips

• Written by Jagriti Chakraborty

  Reviewed by Ritika Malik

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A powerhouse in powder form- praised, debated, feared by parents, and wildly misunderstood - so, what’s the real deal with creatine?

It’s one of the most effective supplements and is often applauded for its performance perks. However, despite being praised for improving strength and overall output, creatine remains one of the most misunderstood supplements today. All credit goes to its complex benefits, which even scientists remain curious about, and parents remain cautious. 

“Is Creatine safe for teens?” 

“Will it harm the kidneys?” 

Is it necessary?” 

These are valid questions, especially in a world where supplements are often misused or where people are unaware of how to use them effectively. Keeping these points in mind, we’ve compiled this blog to provide you with the real scoop on creatine, including its benefits, side effects, various supplement forms, kidney safety, safe dosages, and common myths. 

What is Creatine?

Creatine is a natural compound, similar in function and structure to amino acids, found in muscle cells. It enhances ATP (Adenosine Triphosphate) production, especially during high-intensity activities. It’s often found in red meat, made by your body, and seafood. 

Now that you know what creatine is, it’s equally essential to understand its different types and how each works.

Creatine Supplements: Types & How to Use Them 

Creatine isn’t one-size-fits-all. When it comes to maximising your workout results, the type of creatine you choose can make a difference. Understanding their differences will enable you to determine what truly matches your training objectives. 

Source: National Institute of Health 

Pro Tip: Unless you’re a fitness veteran or working with a wellness coach, sticking with creatine monohydrate is your safest and most cost-effective way to achieve strength, performance, and recovery. 

From monohydrate to hydrochloride, understanding the options available in the market is the first step. The next step is to explore the benefits of creatine and what makes it remain a staple in the fitness world.

Is Creatine Good For Health? Key Benefits of Creatine

Is creatine truly superior, or is it just overshadowing other existing alternatives due to its popularity? Think again. It offers a wide range of benefits for both the brain and body. This provides a necessary boost for every sharp thought and a powerful lift. 

• Heart Health: Creatine supports heart health by strengthening weak muscles, energising heart function, and helping sweep away hidden villains like homocysteine and triglycerides. 
• Brain Function: Creatine naturally boosts brainpower. It improves memory, enhances mental clarity, supports stress resilience, and promotes long-term cognitive health. 
• Neurological Disorders: Creatine offers a glimpse of hope in certain medical conditions like depression, muscular dystrophy, and Parkinson’s. These benefits make it not just a gym-goer’s secret weapon, but a potential brain and body healer. 
• Blood Sugar Control: Creatine supplementation, when combined with exercise, may be a valuable aid in managing type 2 diabetes. It helps muscles absorb sugar, boost insulin action, and improve energy storage. 
• Anti-Inflammatory and Antioxidant Properties: Creatine acts as an antioxidant by neutralising free radicals and supporting mitochondria to minimise oxidative stress. It also lowers inflammation by regulating immune cells, potentially easing inflammation associated with cancer. 
• Skin Health: Creatine supports skin health by boosting collagen production and protecting the skin against UV damage. With creatine, you can energise skin cells, smooth wrinkles and promote a more even-toned complexion. 
• Weight Gain: Creatine may lead to short-term weight gain from water retention, but not for the wrong reasons. It enhances performance and muscle growth; however, staying mindful of the dosage and maintaining proper hydration helps minimise side effects. 

Read this before you start: Always consult a healthcare professional before starting this supplementation. 

Creatine powder benefits, sounds good, right? But before you add it to your routine, it’s essential to see the whole picture. 

Creatine Side Effects: What You Should Know

Is creatine safe for most? The answer is yes. Any creatine side effects? Possibly. Let’s take a closer look at what creatine might bring with it. 

• Digestive Problems: Although creatine is often considered safe, it may cause digestive issues such as nausea, bloating, or diarrhoea, especially when taken in large amounts or during the initial high-dose phase. These issues stem from unabsorbed creatine or an individual’s unique digestive response to it. 
• Dehydrations: Creatine pulls water into your muscle cells, yes, but without enough hydration, you risk turning strength into strain. Therefore, it is advisable to stay hydrated to get the full benefits of creatine safely. 
• Kidney and Liver-related Problems: Creatine, in rare cases, especially with pre-existing liver or kidney issues, might cause trouble behind the scenes when overdoing the dose. You can also consider other potential side effects, such as unexpected sweating or sudden dizziness. These potential downsides are rare but worth considering. 

Knowledge is power, but strategy is more innovative. Don’t ditch the creatine just yet. Learn how to use this responsibly. 

Tips to Maximise Creatine Benefits & Minimise Risks 

Creatine works at a cellular level, supporting the quick release of energy to perform well in highly demanding physical activities. But what creatine does to your body also requires attention to hydration and recovery. Let’s walk through how to make the best use of Creatine without contracting side effects. 

• Familiar with type of creatine: There are various forms of creatine, with creatine monohydrate being the most trusted and affordable among all creatine supplements.  Other alternatives, such as micronised, HCl, or buffered forms, offer digestive benefits but lack strong evidence that they’re more effective than traditional ones. 
• Choose the right type: When selecting a creatine supplement, always emphasise quality (third-party tested). Also, consider your fitness goals, budget, and any digestive concerns. To eliminate confusion, always consult a healthcare professional if needed.
• Dosage and Timing: Consistency is key with creatine. Daily intake of creatine helps ensure muscle saturation, leading to improved performance and strength. Please note that a loading phase can accelerate results, but it’s not necessary. Therefore, always prioritise consistency over timing and pair with protein or carbohydrates for improved absorption. 
• Hydration: Staying well-hydrated is another key consideration when using creatine. It enhances muscle absorption and maintains steady energy levels by regulating fluid balance. Aim for 2-3 litres of water daily, and sip consistently. Monitor signs of dehydration, such as changes in urine colour or fatigue. 
• Potential Side Effects: Although it is widely regarded as safe, it’s essential to be aware of potential creatine side effects, including digestive issues, interactions with certain medications, or water retention, particularly for individuals with pre-existing conditions. Staying informed allows you to use creatine more effectively while minimising the chances of adverse reactions. 
• Additional Considerations: It is always advisable to opt for creatine from trusted brands with 99% purity. It can be particularly beneficial for vegetarians with limited dietary sources. Assessing body composition before starting supplementation allows you to monitor overall progress accurately. 

Pro Tip: Are you a gym enthusiast who regularly uses a creatine supplement but is still unsure how to maximise its benefits or when to take it for optimal results? With our Be-Fit benefits, insured members aged 12 and above get unlimited access to partnered fitness centres. You can also get the benefits of personalised guidance from certified wellness coaches who can guide you to use creatine optimally, reduce health risks and enhance your fitness journey. 

Common Creatine Myths- Busted 

Despite being one of the most researched supplements, creatine is surrounded by several myths, from when to take creatine to its potential side effects. Therefore, understanding its full potential empowers both beginners and seasoned users to maximise its benefits.

Myth 1: Creatine is responsible for messing up the kidneys.

Fact Check: Creatine doesn’t damage kidneys. This myth often stems from confusion because of a spike in creatinine levels. Studies confirm it’s safe to take creatine for the long term, provided you are in good health. 

Myth 2: Creatine makes hair fall out. 

Fact Check: This myth comes from just one study that noted an increase in DHT or Dihydrotestosterone, a male sex hormone that often derives from testosterone. However, there is no actual evidence of hair loss. 

Myth 3: Creatine and creatinine are the same. 

Fact Check: They’re not the same. Creatine fuels performance, while creatinine is a harmless waste product produced by the body as a byproduct of creatine breakdown. 

Myth 5: Creatine is an anabolic steroid.

Fact Check: Creatine is not an anabolic steroid. In fact, it’s a naturally occurring compound which is specifically found in your muscles and red meat. While creatine is responsible for energy production, it doesn’t impact hormone levels the way anabolic steroids are known to do. 

Myth 6: Creatine causes dehydration.

Fact Check: Far from dehydration, creatine, in reality, supports hydration by pulling water into muscle cells. As with any fitness routine or supplement, ensure you are drinking enough water while taking this supplement. 

Now that the myths are out of the way. Facts are sorted. Next step? Prioritise your protection with the best medical insurance plan.  

Train Harder, Stay Covered 

You trust creatine to elevate your performance, right? But what protects you when things don’t go as planned? And that's where an individual health insurance policy steps in. Whether it’s routine check-ups or learning about supplement side effects, a reliable healthcare service keeps you protected while you continue your health journey to better health. 

Because your wellness is invaluable, back it with a million-dollar coverage. 

Disclaimer: All plan features, benefits, coverage and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus and policy documents carefully.