Many body builders use it. If you are over 60, however, it hasnt been shown to help to improve strength or change body composition. When taken by mouth in high doses, creatine is POSSIBLY UNSAFE. There is some concern that it could harm the kidney, liver, or heart function. However, a connection between high doses and these negative effects has not been proven.
Creatine causes muscles to draw water from the rest of your body. Be sure to drink extra water to make up for this. Also, if you are taking creatine, don't exercise in the heat. It might cause you to become dehydrated.
Many people who use creatine gain weight. This is because creatine causes the muscles to hold water, not because it actually builds muscle.
There is some concern that combining creatine with caffeine and the herb ephedra (also called Ma Huang) might increase the chance of having serious side effects such as stroke.
There is concern that creatine might cause irregular heartbeat in some people. But more information is needed to know if creatine can cause this problem.
There is concern that creatine might cause a skin condition called pigmented purpuric dermatosis in some people. But more information is needed to know if creatine can cause this problem.
Special precautions & warnings:
Pregnancy and breast-feeding: Not enough is known about the use of creatine during pregnancy and breast-feeding. Stay on the safe side and avoid use.
Kidney disease or diabetes: Don’t use creatine if you have kidney disease or a disease such as diabetes that increases your chance of developing kidney disease. There is some concern that creatine might make kidney disease worse.
The following doses have been studied in scientific research:
For improving physical performance, several dosing regimens have been tried:
Creatine is typically loaded with 20 grams per day (or 0.3 grams per kg) for 5 days followed by a maintenance dose of 2 or more grams (0.03 grams per kg) daily, Although 5 day loading is typical, 2 days of loading has also been used.
A loading dose of 9 grams per day for 6 days has also been used. Some sources suggest that, instead of acutely loading, similar results can be obtained with 3 grams per day for 28 days.
- Creatine Information for Consumers
- Creatine Information for Healthcare Professionals (includes dosage details)
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