Creatine is a popular supplement that is often used to improve athletic performance and increase muscle mass. Despite its popularity, there has been some concern about the potential dangers of creatine. However, recent research has shown that creatine is generally safe and can be helpful for most people to take 1.
In the past, there were concerns that creatine could harm the kidneys, liver, and other organs. Some people also claimed that it could cause weight gain, cramping, and digestive issues. However, these claims are not supported by scientific evidence. In fact, hundreds of studies have shown that creatine is safe and effective 1.
Research has shown that it is safe to consume creatine supplements daily, even over several years 2. There is no evidence to support any significantly detrimental side effects in people who consume high doses of creatine (30 grams/day) for up to 5 years 2. In fact, research has shown positive health benefits in athletes who took daily supplements of creatine for long periods of time 2.
Creatine can help improve strength, increase lean muscle mass, and help muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting 3. Creatine can also alter numerous cellular pathways that lead to new muscle growth. For example, it boosts the formation of proteins that create new muscle fibers 4.
In terms of wound healing, limited studies suggest that creatine or phosphocreatine may have beneficial effects in various skin conditions, such as photoaging and wound healing 5. Creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury 6. Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping.
In terms of longevity, impressive journal-published research shows that creatine extends life span in animals by the equivalent of seven years in human terms 7. Creatine has been shown to improve glucose tolerance, inhibit cognitive decline, and combat age-related disease 8. As we age, the unique benefits of creatine become more pronounced. From protection against cognitive decline and congestive heart failure to reducing insulin levels and shielding against muscle loss, creatine enhances mitochondrial function that helps reduce the ravages of aging 9.
In conclusion, while there were once concerns about the potential dangers of creatine, recent research has shown that it is generally safe for everyone and can be helpful for most people to take. Creatine can improve athletic performance and increase muscle mass, making it a popular and effective supplement for many people.
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