Creatine

[Michael Scally MD]

[OA] Common Questions and Misconceptions About Creatine Supplementation: What Does the Scientific Evidence Really Show?

Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations. Furthermore, evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day).

Although there are over 500 peer-refereed publications involving creatine supplementation, it is somewhat surprising that questions regarding the efficacy and safety of creatine still remain.

These include, but are not limited to:

1. Does creatine lead to water retention?

2. Is creatine an anabolic steroid?

3. Does creatine cause kidney damage/renal dysfunction?

4. Does creatine cause hair loss / baldness?

5. Does creatine lead to dehydration and muscle cramping?

6. Is creatine harmful for children and adolescents?

7. Does creatine increase fat mass?

8. Is a creatine 'loading-phase' required?

9. Is creatine beneficial for older adults?

10. Is creatine only useful for resistance / power type activities?

11. Is creatine only effective for males?

12. Are other forms of creatine similar or superior to monohydrate and is creatine stable in solutions/beverages?

To answer these questions, an internationally renowned team of research experts was formed to perform an evidence-based scientific evaluation of the literature regarding creatine supplementation.

Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

 

[Michael Scally MD]

Creatine Supplementation for Older Adults

Highlights

The combination of creatine supplementation and resistance training increases lean mass and muscle strength in aging adults.

Creatine supplementation decreases measures of bone catabolism which may help explain some of the preliminary increases in bone area and strength.

Creatine supplementation poses no adverse effect on kidney or liver function.

Creatine supplementation as the potential to be an effective intervention for treating frailty and cachexia.

Sarcopenia refers to the age-related reduction in strength, muscle mass and functionality which increases the risk for falls, injuries and fractures. Sarcopenia is associated with other age-related conditions such as osteoporosis, frailty and cachexia. Identifying treatments to overcome sarcopenia and associated conditions is important from a global health perspective.

There is evidence that creatine monohydrate supplementation, primarily when combined with resistance training, has favorable effects on indices of aging muscle and bone. These musculoskeletal benefits provide some rationale for creatine being a potential intervention for treating frailty and cachexia.

The purposes of this narrative review are to update the collective body of research pertaining to the effects of creatine supplementation on indices of aging muscle and bone (including bone turnover markers) and present possible justification and rationale for its utilization in the treatment of frailty and cachexia in older adults.

Candow DG, Chilibeck PD, Forbes SC, et al. Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia. Bone. 2022 Jun 7:116467. doi: 10.1016/j.bone.2022.116467. Epub ahead of print. PMID: 35688360. https://www.sciencedirect.com/science/article/abs/pii/S8756328222001442