Creatine is a dietary supplement that is popularly used by professional athletes and hopeful sports competitors who believe it is safe and will improve sports performance. Some research studies, mostly with young men, have shown that some individuals taking creatine for a short time can show improvement in specific types of exercise that use repeated short bursts of power. However, no studies have shown that creatine use improves maximal strength or aerobic exercise performance.
Keep in mind that just because something does not seem to have side effects does not guarantee it is safe. Although creatine is a natural product, this doesn’t make it completely safe, since the large amount being used is not ‘natural.’ It is more natural to continue to rely on athletic ability, training, and dedication to determine sports performance.
Also keep in mind that creatine leads to noticeable weight gain within the first few days, probably from retaining water. Some research suggests that high-dose creatine use before or during exercise might have harmful effects on body fluid balance, so using creatine at these times is not recommended. People have reported creatine use to cause nausea, vomiting and/or diarrhea, as well as decreased kidney function, high blood pressure, and muscle cramps.
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