Although there have been reported incidences of serious creatine side effects, I'm happy to say they've largely been premature and inaccurate. The most well-known case of the "supposed" dangers of creatine is probably that of several U.S. college wrestlers, whose death was originally thought to have been linked to the intake of this substance. Turned out these guys had been taking diuretics, and reducing water intake, and exposing them to high heat environments in the effort to lose a couple of pounds prior to competition.
Creatine was later cleared of any resonsibility in the death of these athletes - death was attributed to hyperthermia (if you are interested, you can read about autopsy results in the Center for Disease control newsletter).
Let's take a little closer look at creatine, before we evaluate the risk of any side effects...
First, you must recognize that creatine is a naturally occuring supplement - present in significant amounts (up to 3-6 grams per kilogram) in red meat and fish. The body also makes its own creatine in the liver, as well as in the kidneys and pancreas.
Unlike pro-hormones and other more controversial nutritional supplements, creatine does not work by manipulating the body's powerful hormonal systems.
How, therefore, does creatine work? Put simply, by aiding the processes already occurring in the body. Without getting into a pile of garble-dee-gook, it's important you know that creatine aids in replentishing the supply of the body's most important energy-producing chemical, ATP, or adenosine triphosphate. By supplying the body with more of the raw materials essential to the energy production process, your muscles have more power, for extended periods of time.
Dosing with creatine usually involves 4-5 days on a higher "loading" dose (20-25 grams), after which dosage is dropped to a maintenance level of 5 grams daily (about1 teaspoon). There's been some controversy as whether dosing is really necessary -- it may be a myth perpetrated by the supplement industry to sell more creatine! :-)
If there are any creatine side effects at all, they're relatively minor. Most common creatine side effectas usually involve stomach cramps, and diarrhea. Other minor compliants seem to stem from a lack of sufficient hydration (proper hydration should accompany any creatine supplementation).
It is probably good sense to cycle creatine, so as not to interfer with the body's own natural ability to manufacture this substance. 8 weeks on and 4 weeks off should do it.
To sum it all up, creatine is an extremely effective supplement (I've used it for 4 years), that does not interfer with any of the body's vital processes.
Creatine side effects are minor, and generally don't amount to much more than a sore stomach. Of all the supplements I've tried, creatine is probably the most highly recommended... why? As I just said, creatine side effects are nearly non-existant, and this supplement really does work.
You CAN feel the difference.
Creatine is highly recommended and available in all shapes and forms in our SuperStore!
