Creatine Supplement Side Effects that are Just Myths

Unfortunately, creatine has been surrounded by a number of myths and misconceptions. The people are actually wary of creatine supplement side effects even though there aren’t many of them. Let us debunk these popular myths.

Creatine Leads to Liver and Kidney Damage

One of the biggest myths surrounding the side effects of creatine powder is the negative effect the supplement has on the liver and kidney. The overall controversy surrounding creatine arises from the fact that it is similar in name to creatinine, a marker which is helpful to diagnose most of the kidney problems. A number of studies have confirmed that usage of creatine does not affect the blood filtration function of the kidneys.

Creatine Leads to Gastrointestinal Distress

Although it is somewhat true that side effects of prolonged creatine use include minor Gastrointestinal Distress, however, the cases in which it occurs are very rare. Only 5-7% of the people who consume creatine for workout purposes experience stomachaches. Most of such problems occur when you consume creatine on an empty stomach or consume too much of creatine at a single time.

Creatine may Lead to Effects of Cramping and Dehydration on Body

Another very popular myth about creatine side effects is that the supplement leads to dehydration and cramping, especially in humid conditions. However, the truth is as far apart from the myth as possible. Instead, the use of creatine supplements has been proven to increase the total amount of water in your body which helps to maintain the overall hydration status of your body. These supplements have no adverse effects on your muscle which can lead to cramping.

Excess Use of Creatine Can Lead to Compartment Syndrome

The compartment syndrome is a special condition which occurs when you put excessive pressure on the muscle compartment. While usage of creatine can theoretically lead to the syndrome because of fluid retention and increasing the muscle size, the main factor for the cause of the syndrome is injury or treatments for an injury.

Creatine Usage Can Lead to Rhabdomyolysis

This myth regarding creatine supplement side effects became very popular among the media when New York Times published an article claiming that the usage of creatine supplements could be linked to the Rhabdomyolysis in football players. This condition is a case of a severe breakdown of the skeletal muscles of the body due to any injury to the body.

Additionally, the condition can also be a result of performing high-intensity exercises regularly in hot weather conditions. However, there was no proof that creatine consumption leads to this condition directly. In fact, Creatine is known for increasing the water retention in your body, lowering your body temperature and reducing your heart rate while exercising.

Creatine Can Cause You to Gain Weight

While one of the side effects of creatine includes a weight gain of about 2% of your body weight because of the increasing level of water retention, it is very unlikely that it will continue to happen if you take a small dose of the supplement. Consuming creatine alongside resistance training can lead to the decrease in fat mass and an increase in the lean body mass.

Top Benefits of Creatine Monohydrate Powder

Creatine is among the best supplements if you are looking to build muscle and strength. Contrary to the misconception that creatine is dangerous to health this supplement is extremely safe and can also be used to treat neurological diseases. Here are some of the creatine monohydrate benefits that you should know.

Helps Muscle Cells to Produce more Energy

One of the biggest benefits of creatine supplement is that it helps to increase the phosphocreatine stores in your muscles. It helps in the formation of new ATP. ATP is a very key molecule used by your muscle cells to gain energy and support life functions. When you are exercising, muscles break down ATP to produce energy. Creatine is very useful as it helps in the re-synthesis of ATP to help you in increasing phosphocreatine stores to add fuel to your muscle cells while doing HIT exercise.

Improves Performance during High-Intensity Exercises

As mentioned above, Creatine plays a very important role in the production and re-synthesis of ATP. The cells help to drastically improve your performance levels while performing high-intensity exercises. According to numerous studies conducted across the globe, benefits of creatine are numerous as they also help to improve you on your strength, sprint ability, muscle mass and endurance, brain performance, ballistic power, and muscle recovery.

Increases Muscle Growth

It is a well-known fact that Creatine is one of the most effective supplement to add muscle mass. Regular consumption of creatine for about 5-7 days can show an increase in muscle size and lean body weight. Across the long term, creatine supplements benefits include aide in muscle fiber growth by increasing weight performance in the gym and signaling key biological pathways.

Combat against Parkinson’s Disease

One of the top benefits of creatine is that it helps to fight the Parkinson Disease. Parkinson’s disease is a rare form of the disease which occurs with the reduction of brain levels of dopamine, a key neurotransmitter. Its large reduction leads to the dead brain cells and further lead to tremors, speech impairments, and loss of muscle function. It has been revealed by numerous studies that Creatine has been able to prevent 90% drop in dopamine level. Most patients suffering from Parkinson Disease perform weight training to treat the loss of strength and muscle.

Can fight Neurological Diseases

Most neurological diseases are caused by the reduction of phosphocreatine levels in brain cells. Therefore, consumption of creatine supplement can be beneficial as it increases these levels. The phosphocreatine level restoration helps to maintain most daily function besides reducing the brain dead cells by 25%. A number of other diseases such as Alzheimer’s disease, epilepsy, spinal cord injuries or ischemic stroke can also be treated with the consumption of creatine.

Improves Brain Function

Other top benefits of creatine supplements are that it plays an active role in improving the brain health and its functioning. Brain cells require a high amount of ATP energy to perform difficult tasks with creatine actively supplying ATP to the muscle cells. Creatine increases the phosphocreatine store levels in the brain which result in the increased production of ATP. It further helps in the increase of dopamine levels in the brain and functions of mitochondria. For elder people, creatine is beneficial as it helps with brain function and help to reduce age-related muscle and strength loss.

Fights against Fatigue and Tiredness

Creatine is also used for its ability to fight against the symptoms of tiredness and fatigue in the body. People who consume creatine are more immune against dizziness while the people show less sign of fatigue after regular consumption of this supplement. One study indicated towards the increased energy levels in people even during cases of sleep deprivation.

Improves Bone Healing

One of the biggest benefits of creatine supplements is that it can also be used as a therapy for people who are looking to heal bone fractures or want to have treatment of osteoporosis. It is because this supplement helps to enhance the activity of alkaline phosphate significantly, which is very important for bone growth. The energy in cells is of paramount importance if you are looking for the overall development of bones and its maintenance and creatine provides a rich source of ATP which helps in cellular energy production.

The Last Words

Many of you might have thought that taking supplements may harm you in long run. The creatine monohydrate powder is an energy boosting supplement that can make you healthy too. We have discussed some of the major benefits of creatine powder above. Hope you will make most of them.