Creatine has been a mainstay in the athletic performance supplement market for years. Athletes swear by it, and it remains one of the top selling ingredients in the industry. But recent supply-chain issues have created shortages resulting in significant price hikes. Is the steady demand and growing price for these products warranted?
When it comes to athletic performance and muscle strength, there is evidence that it helps. Taking creatine by mouth daily seems to improve muscle strength in both young and older adults. Results for athletic performance aren’t as consistent – it seems to help with some sports more than others. For example, it might improve rowing and jumping performance, but it’s not clear if it helps with swimming.
Whether or not the higher price is worthwhile will depend on the patient, but you can at least explain when creatine may or may not be beneficial. Safety isn’t a concern as long as loading doses (the first 5-7 days) are under 25 grams daily. But advise patients to reduce the dose to 5 grams daily if they plan to use it longer-term. And make sure they drink lots of water – dehydration is one of the biggest concerns with creatine use.
In addition to its popularity for muscle building in healthy adults, creatine may also benefit older adults who exercise. Check out our recently updated monograph to learn about the growing body of evidence supporting its use for age-related muscle loss, as well as potential safety concerns in this population.
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