(NewsNation) — Creatine supplements have been in the spotlight lately, and sales are skyrocketing.
Sales have risen by 300% in just over five years, according to Grand View Research. Testimonials on social media — from recreational gym-goers and seniors alike — could be behind the boost.
There has been some debate over how much of creatine’s benefits are hype, and what is actually true.
Dr. Todd McGrath, a sports medicine specialist at the Hospital for Special Surgery, told NewsNation’s “Morning in America” that new discoveries have shown creatine helps with brain disorders and bone health.
According to the Mayo Clinic, creatine can improve cognitive function and bone health when taken orally and can help with aging skin when used in a topical cream.
Creatine doesn’t replace a good diet: Sports medicine specialist
McGrath said creatine, which is naturally made by your body (and comes from protein-rich foods), does not replace a good diet and exercise, and could be more beneficial in addition to a healthy diet. He said people on a vegetarian diet can benefit from creatine supplements since it is usually found in meat.
The Mayo Clinic said creatine could pose a risk to those with preexisting kidney conditions and may worsen dysfunction, but that it does not pose a risk to those with healthy kidney function.
McGrath said that, when taken at an appropriate dose, creatine supplements are safe for adults and teen athletes.
“There seems to be evidence that the benefits are about the same as in the adult population,” McGrath said. “It’s a supplement, and not the frontline for everything.”
Creatine popular with athletes, but can be used by anyone: University
According to The Ohio State University, creatine could be a good way to increase your muscle growth. The university said that, despite being popular with athletes, anyone who needs to build more muscle could benefit from it.
“As you get older, it’s harder to build muscle. Muscles become less efficient at turning the protein you eat into new muscle. That’s why creatine may be appealing,” the university said.
However, the university does advise that eating a protein-based meal or a carb-based meal would help your body absorb the supplement better. And while women can see benefits from taking creatine, the university claimed that they won’t benefit as much as men from taking it.
Potential side effects of using creatine
Like with most things, creatine could cause potential side effects. Those can reportedly include:
- Water retention
- Issues with stomach discomfort, bloating, diarrhea and cramping
- Excessive stress on the kidneys
- Becoming dehydrated
- Cramps in your muscles
- Potential weight gain