Creatine is a powdery white substance that is made both in the body and commercially by joining three amino acids, producing a simple molecule. This simple molecule can enter all tissues, from the heart to the brain, and works by providing extra energy to the cells. Its effect is short-lived but provides extra time for the cell to shift to other energy-producing mechanisms.
This is particularly important in the muscles. Because of this, creatine has been used for generations by bodybuilders as creatine provides extra energy, which allows the bodybuilder to achieve one to three more reps, the extra strain needed to build muscle. Traditionally, the muscle-building effect of creatine had to be coupled with resistance training, i.e., lifting weights.
Amazingly, that is not true. A recent study from Texas A&M University showed that sedentary adults taking 5 g of creatine twice daily, compared with placebo and no exercise, for three months showed increases in muscle mass, strength, and endurance, and improvements in cholesterol, blood sugar, and markers of memory and thinking. By any measure of other pills, potions, or powders, that is impressive!
Other researchers have shown these good effects to be compounded when coupled with resistance exercise. The simplest definition of resistance exercise is lifting any weight against gravity. It can be as simple as walking, chair exercises, light weights (water filled milk jugs are a cheap set weights). This increase in muscle strength is vital to prevent age-related muscle loss, which eventually results in falls, which can be fatal. Don’t let youth fool you. Muscle loss begins in the 40’s.
Creatinine is safe to use in healthy adults. The usual dose is 5 gm dissolved in liquid of choice once a day. It can cause a transient rise in your serum creatinine (a measure of kidney function) by 0.13 units but does not worsen kidney function in healthy people. Those with kidney failure or other renal problems should use creatine only under the direction of their physician, who can monitor any significant renal decline.
Dr. Charlie Barnett contributes to KnoxTNToday, where he writes the weekly column DocTalk, sharing his expertise in health and wellness. He is currently in private practice, focusing on longevity and precision medicine at NovaTheros.
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