Creatine Muscle Benefits, Creatine Monohydrate Side Effects, Creatine Supplement Dosage

Your body naturally manufactures creatine from amino acids. This self-made substance is involved in the complex metabolism for energy production to your working muscles.

Creatine monohydrate is also available in protein rich foods or via supplementation.  Studies have shown that the use of creatine supplements does offer muscle benefits by increasing lean body mass, strength and total work.

Some research indicates that creatine does have some antioxidant benefits.   And some conditions that might “in theory” benefit from creatine as well include:

Many of these conditions have potentially serious consequences if not treated appropriately.  Therefore, don’t run off and start on creatine without your doc’s blessing.

Possible side effects of supplementing creatine monhydrate that can have a negative impact on athletic performance are:

Many men may view weight gain as a positive effect for increasing size. However, overtime the creatine gain is likely water retention rather than muscle tissue increase.

Some other side effects have been reported regarding general health issues from creatine supplement use, like:

Creatine’s possible cause of kidney damage is not much of a concern with proper dosing.  But if you suffer from kidney or liver disease, then supplementing creatine is strongly discouraged.

Creatine has been associated with asthmatic symptoms, such as:

Obviously, avoid taking creatine should you discover allergies to this supplement.

Research is ongoing as to safe dosage.  So as for now, the recommended daily dose of creatine supplement is in the 2-5 grams range.

In the absense of a doctor’s directive, stick with this dose to keep you kidney’s out of harms way.  More is not better in the long run.

Dehydration is a real issue whenever taking creatine, so keep gulping the water!

Filed under: Muscle

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