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Creatine, a naturally occurring protein, plays an essential role in muscle development, conversion of fat to energy and possibly brain function and maintenance of the immune system. Importantly for athletes, creatine is reported to enhance physical performance by stimulating the production of human growth hormone (HGH).
The pituitary gland, a small organ at the base of the brain, produces HGH along with other hormones. HGH regulates muscle development, organ growth and bone length, or height. The pituitary gland continues to produce HGH throughout life, but it releases HGH at slower rates as we age.
Almost all creatine in the body is concentrated in the muscles, and the remaining 5 percent is found largely in organs with high-energy needs such as the heart, brain and testes. Reduced HGH levels gradually result in typical signs of aging: muscle loss, higher fat-to-muscle ratio and bone loss. Skin sags as it loses elasticity and tone. Illnesses increase as the immune system loses potency.
HGH supplementation can reverse these signs of aging. However, expense and tight regulation make HGH treatments impractical. Anaerobic exercise, such as weightlifting, or intense, sustained aerobic exercise, such as long-distance running, can boost HGH production. Creatine, obtained either naturally in the diet or through supplements, can also increase HGH. -
Creatine supplementation stimulates release of HGH from the pituitary, mimicking HGH replacement therapy. Effects of continued creatine supplementation include improved mood, regeneration of bone and muscle mass, reduced body fat and enhanced stamina.
Because it improves muscle mass and endurance, creatine supplementation is popular among athletes. Other uses of creatine are being explored, such as a treatment for heart disease, muscular dystrophy, Alzheimer's disease and Lou Gehrig's disease.
Meat, poultry and fish are natural sources of creatine. The liver and kidneys also manufacture creatine using specific amino acids. Additionally, creatine supplements are available in powder or tablet form. Most people receive an average of 2 g of creatine per day in their diet. -
Although creatine is a naturally occurring protein, supplementation is associated with side effects. Creatine supplements are associated with water retention, weight gain, diarrhea, nausea, vomiting, cramping, gastrointestinal problems, muscle pain and high blood pressure.
Creatine is considered a dietary supplement, not a drug, and is not regulated by the Food and Drug Administration. Quality varies among products, and harmful additives or contaminants are not monitored or controlled.
Consistent improvement in physical performance has not been proven in scientific research. Some studies have shown creatine supplements slightly boost performance in sports such as weightlifting and sprinting that require short energy bursts. Results vary, however, and not everyone experiences the same level of benefit. Some people don't respond to creatine at all.
As an untested treatment, creatine supplementation has no standard dose and the long-term risks are unknown. Creatine supplements are not recommended for people with diabetes or kidney or liver disease.
