Is it safe to take creatine supplements? 5 foods with creatine

Every other gym bro who is invested in building muscle would tell you that creatine is a miracle supplement. Creatine supplements have gained popularity amongst athletes and fitness enthusiasts for enhancing strength, muscle mass, and exercise performance. Growing research supports the ergogenic benefits of creatine, but there is still vagueness amongst the general public about what it is, its potential benefits, and safety. Let’s take a look at what creatine is, its benefits, safety, and how to get it naturally.

What is creatine
Creatine is a naturally occurring compound found in small amounts in certain foods and produced by the body, primarily in the liver, kidneys, and pancreas. It helps your skeletal muscles flex (contract), and create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.
Though people assume creatine is an amino acid, it technically is not one of the 20 amino acids that are building blocks of all proteins. Creatine is made in our body from three amino acids: arginine, glycine, and methionine. It helps regenerate adenosine triphosphate (ATP), which fuels muscle contractions and improves strength, power, and exercise performance.


What are the potential benefits of creatine
Creatine may boost athletic performance by aiding rapid energy production, which can improve short bursts of power or speed during anaerobic activity. This effect may be linked to creatine’s role in increasing muscle glycogen storage, since glycogen rapidly releases glucose, a key source of quick energy. Some evidence also shows that creatine supplements combined with adequate calories and protein can speed up muscle recovery after strenuous exercise. This is linked to creatine's promotion of glycogen in muscle, because glucose-derived energy is needed to help the healing process.
It is important to understand that the supplement does not really build muscle, but when paired with resistance training and a balanced diet, it may offset age-related sarcopenia, which is the gradual loss of muscle mass, strength, and function.

• Muscle strength and endurance: Studies suggest that, in young adults who get resistance training regularly, creatine can help build muscle strength and endurance.
• Power: It also shown promise in providing extra power for cyclists during the final sprint.
• Improve exercise performance: A study found that creatine improved the jumping and sprinting performance in soccer players.
• Power: A 2006 study found potential benefits of creatine supplementation on the power development in swimmers, especially during butterfly and breaststroke.

Creatine has also shown potential effects on the brain and is used in preclinical studies to treat Alzheimer’s disease, Parkinson’s disease, brain injuries, and epilepsy. It may also have potential in lowering blood sugar levels, treating nonalcoholic fatty liver disease, and supporting heart health.

Is it safe to take creatine supplements
Several studies show that it is safe for many people to take creatine supplements. The majority of evidence in adult populations shows that creatine supplementation, both short- and longer-term, is safe and generally well tolerated.
However, since the FDA does not regulate the accuracy of supplement contents, there is a possibility that a creatine supplement may contain more or less than the amount stated on the label. There are also chances that the supplement may contain other ingredients that could potentially harm you.

However, creatine supplements won’t be suitable for certain people, such as:

• pregnant or breastfeeding
• diabetes patients
• people with kidney disease
• have liver disease

Top 5 foods high in creatine
Herring: This fatty fish tops the list. Rich in omega-3s, herring also supports heart health, making it a nutrient-dense choice.
Beef: Lean beef, such as sirloin, contains creatine. It’s also high in protein and iron, ideal for muscle-building diets.
Salmon: Salmon is a versatile fish packed with protein and healthy fats, benefiting both muscle and brain health. It is also a great source of creatine
Pork: Pork is rich in creatine. Opt for lean cuts to maximize benefits and minimize saturated fat intake.
Lamb: Lamb is an excellent source of creatine. It also has other essential nutrients, such as B vitamins and iron.

N.B.: Always consult your doctor before starting any supplementation, and discuss the appropriate dosage for your individual needs.