Creatine monohydrate is a dietary supplement that athletes and many bodybuilders use to increase high intensity exercise performance, increase strength, have fuller looking muscles, increase body mass and have faster post workout muscle recovery. Though it’s considered safe, some are convinced it has potentially dangerous health effects.
What Is Creatine Monohydrate?
Creatine Monohydrate is a white odorless crystal powder that is extracted from fish and beef. It is used in the food and beverage industry as an additive to food, health, and fitness products. Creatine Monohydrate can increase muscle strength, speed, and endurance while improving physical fitness and level of training. Creatine is commonly used as a fitness supplement.
Possible Side Effects of Creatine Monohydrate
Studies have shown that consumption of creatine monohydrate does not cause any serious adverse side effects. However, some people may experience slight stomach and digestive discomfort like gas or bloating or possibly diarrhea for a few weeks when first starting the use of creatine. The digestive and stomach problems may be eradicated by lowering the amount of intake of creatine monohydrate. Since creatine supplementation causes the muscles to retain water, some people may experience a slight weight gain of as many as five pounds in the first few weeks, and may also become dehydrated.
GRAS Affirmation: Yes
Generally recognized as safe (GRAS) is an American Food and Drug Administration (FDA) designation that a chemical or substance added to food is considered safe by experts, and so is exempted from the usual Federal Food, Drug, and Cosmetic Act (FFDCA) food additive tolerance requirements. Creatine Monohydrate is considered safe.
Special Populations Precaution
There is a lot of concern about diet and nutrition for these population, like Newborns, children, pregnant, sensitive to Creatine Monohydrate populations. Better consult to your doctor if you would like to intake Creatine Monohydrate.
1. The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations. [J Strength Cond Res. 2009 Dec] Author: Kerksick CM, Wilborn CD, Campbell WI, Harvey TM, Marcello BM, Roberts MD, Parker AG, Byars AG, Greenwood LD, Almada AL, Kreider RB, Greenwood M.
2. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. [Clin J Sport Med. 2009 Sep] Author: van der Merwe J, Brooks NE, Myburgh KH.
3. Acute renal failure in a young weight lifter taking multiple food supplements, including creatine monohydrate. [J Ren Nutr. 2006 Oct] Author: Thorsteinsdottir B, Grande JP, Garovic VD.
4. Risk assessment for creatine monohydrate. [Regul Toxicol Pharmacol. 2006 Aug] Author: Shao A, Hathcock JN.
5. Creatine monohydrate in DM2/PROMM: a double-blind placebo-controlled clinical study. Proximal myotonic myopathy. [Neurology. 2003 Feb 11] Author: Schneider-Gold C, Beck M, Wessig C, George A, Kele H, Reiners K, Toyka KV.