Creatine Pros and Cons: What You Need to Know Before Taking It

When it comes to creatine pros and cons, most people immediately think of muscle-building supplements used by athletes and bodybuilders.

The reality is, creatine is much more nuanced than that, especially for women navigating hormonal challenges, chronic fatigue, or age-related muscle loss.

If you’re wondering whether or not creatine is for you, you’re in the right place. In today’s blog, I’ll be covering creatine pros and cons, what it is, who should take it, how to choose the right brand, and much more.

Wondering about other supplements? Check out my recent blog – Vitamins, Minerals, and Multivitamins: A Simple Guide to Micronutrients.

What is Creatine and What Does it Do?

Creatine is a naturally occurring compound that helps the body produce energy, particularly during intense exercise.

It works by increasing the amount of creatine stored inside your cells, which helps your body quickly regenerate adenosine triphosphate (ATP). ATP is your muscles’ main energy source during intense activity like weightlifting, running, or jumping.

By increasing the amount of creatine in your body, creatine supplementation can lead to certain benefits like:

• Increased muscle strength
• Increased power
• Reduced inflammation post-exercise
• Bone health support
• Quicker recovery after working out

Due to these effects, creatine has become one of the most popular and well-researched supplements for enhancing strength, recovery, and exercise performance.

Creatine Pros and Cons

It’s clear that creatine has a wide range of pros. It’s well-researched and offers a variety of benefits. But like any supplement, it’s not without potential drawbacks. Here’s a breakdown of creatine pros and cons.

Pros of Taking Creatine

Many people turn to creatine supplements in hopes of building strength, improving body composition, or performing better during workouts.

It’s especially popular among those doing resistance training or high-intensity exercise, since it supports short bursts of power and helps muscles recover more efficiently.

1. Improves muscle strength: Creatine supplementation alongside strength training has consistently shown an increase in muscle strength, improving performance in exercises like chest press and leg press.
2. Supports bone health: In older adults, especially women, creatine alongside resistance training helped preserve bone health in key areas like the hips.
3. Reduces inflammation and supports recovery: Creatine has been shown to decrease inflammation, decrease muscle damage, and speed up recovery after exercise.
4. Boosts brain health: Research suggests that creatine supplementation may improve memory and reasoning. This is especially true for aging individuals or those under stress.

Note: These benefits are typically observed at a standard dose of approximately 3-5 grams per day. At this dose, it will take about 28 days to saturate the muscle stores and notice changes.

Cons of Taking Creatine

Despite its many benefits, creatine isn’t a perfect fit for everyone. Individual responses can vary, and there are some potential cons to keep in mind.

1. Bloating and water retention: Some people notice bloating or puffiness when they start taking creatine. This happens because it pulls more water into your muscles. It’s usually temporary and doesn’t cause much discomfort, but may show up on the scale.
2. Different responses: Not everyone responds the same. While some people experience noticeable benefits, others show minimal results because they have a higher baseline of creatine levels.
3. Quality concerns: Third-party testing is important when choosing any supplement. If it’s not, it could contain contaminants or misleading ingredients.
4. Medical contraindications: Anyone with kidney conditions or medications that affect kidney function should speak to their healthcare provider first.

Creatine and Men

Creatine is one of the most studied and popular supplements for men, but it is not just for professional athletes or bodybuilders.

Why does creatine matter for men?

• Higher baseline stores: Men typically have higher natural creatine levels than women. However, supplementation can still optimize these stores for better performance and recovery.
• Muscle maintenance with aging: As men age, they naturally lose muscle mass and strength, a condition called sarcopenia. Creatine, combined with resistance training, can help slow this process and preserve strength.
• Performance benefits: Research consistently shows that creatine improves muscle strength, exercise capacity, and recovery in men. This makes it a helpful tool for recreational lifters, athletes, and anyone looking to stay active.

The takeaway is that creatine is safe and beneficial for men at all stages of life when used appropriately.

Creatine and Women

While creatine is often associated with male athletes, it can offer many benefits to women, especially because of the differences in how women use and store creatine.

Why does creatine matter for women?

• Lower stores: Women naturally have 70-80% less naturally produced creatine than men, which may increase the benefit from supplementation.
• Hormonal changes: Fluctuations during menstruation, pregnancy, and menopause can impact how the body makes and uses creatine. Supplementing can be helpful during these times.
• Performance benefits: Although many studies have focused on men, it has been documented that creatine can also improve muscle strength, exercise performance, and lean body mass in women.

The moral of the story is that creatine isn’t just for men or elite athletes; women can benefit from taking it, too.

Interested in learning how to eat to support your hormonal health? Read my blog – Eating for Hormonal Harmony: How Nutrition Impacts Your Body.

Who Should Consider Creatine?

As a functional nutritionist and registered nurse, my professional advice is that not everyone should just jump into taking a creatine supplement – it really depends.

Creatine supplementation is especially helpful for physically active individuals, but there are other situations where it may be worth considering as well.

Here’s a list of who may want to consider taking a creatine supplement:

• Active individuals who strength train
• Active women who may benefit due to having lower levels
• Older adults who participate in strength training want to preserve muscle mass and bone health
• Vegetarians and vegans who might have lower stores due to not eating animal products
• Those with neurodegenerative diseases like Parkinson’s and Alzheimers’s*

*Creatine may be helpful for people with neurodegenerative conditions because it could protect the brain, support energy in the cells, lower stress on the body, and help keep muscles strong. However, the research is still mixed. This is something you should talk to your doctor about to see if it’s right for you.

If you’re active, aging, or looking to optimize muscle mass, creatine may be a safe and effective option for you.

*Always talk to a trusted healthcare provider before starting any new supplements.

I’d be happy to help you set up a nutrition and supplement protocol. Start by scheduling a 15-minute complimentary consultation today.

Who Might Want to Avoid Taking Creatine?

Even though creatine is widely studied and used, it’s not ideal for everyone. Here’s who should proceed with caution before starting a creatine supplement.

• People with kidney disease
• People on medications that affect kidney function
• Pregnant or breastfeeding women
• Those prone to GI issues or bloating
• Those who aren’t engaging in resistance training, it might not offer the same noticeable benefits
• Individuals with underlying medical conditions

Creatine is generally safe, but it’s not a one-size-fits-all solution. If you fall into any of these categories, take extra caution and talk to a healthcare provider before making any decisions.

Can You Get Creatine from Food?

Yes, absolutely! I am a food first practitioner.

Some animal-based foods are natural food sources of creatine:

• Beef
• Pork
• Lamb
• Herring
• Salmon
• Tuna
• Cod
• Chicken
• Turkey
• Duck

Red meat is the main food source of creatine, while poultry does have some. In general, it’s always best to eat a varied diet to make sure you’re getting a variety of macro and micronutrients.

How to Choose the Right Creatine Supplement

Not all supplements are created equal. As a functional nutritionist, I encourage clients to look beyond flashy marketing and prioritize transparency, third-party testing, and bioavailability (how well your body absorbs and uses it) when selecting a supplement.

It can be overwhelming; there are so many options out there! Use these steps to choose the right creatine supplement:

1. Look for creatine monohydrate
   This particular form of creatine is the most researched and well-established form, shown to be safe and effective. It’s often more affordable than other forms as well.
2. Choose third-party tested brand
   Supplements are not well regulated, so it’s important to look for “third-party testing”. This means that trusted organizations test the product to ensure there are no contaminants and that it actually has in it what it says it does.
3. Check the ingredient list
   Choose products without added sweeteners or dyes. Keep it simple, the label should only have creatine monohydrate listed as the ingredient.
4. Choose a brand that aligns with your values
   If you’re plant-based or need allergen-free or gluten-free, look for companies that clearly label their sourcing and manufacturing practices.

Creatine Pros and Cons: Putting it All Together

Remember, you can get creatine from food like red meat and fish. Before adding any supplement, talk with your healthcare provider to make sure it’s the right fit for you.

When weighing creatine pros and cons, here’s what to consider:

• Pros: May improve strength, recovery, bone health, and brain function
• Cons: Can cause bloating, may not work for everyone, and isn’t ideal for certain health conditions
• Who might benefit: Active individuals, women, older adults, and vegetarians
• Who might skip it: Those with kidney issues, GI sensitivities, or low activity levels

Creatine can be a helpful supplement, but only when it makes sense for your goals, lifestyle, and overall health.

As a functional nutritionist and registered nurse, I’ll help you decide on a supplement plan to conquer chronic conditions and their effects.

You’ll get relief, regain energy, and turn the clock back on debilitating diseases. Stop the silent war inside your body, and improve the quality of your life.

Start by scheduling a 15-minute complimentary consultation today.