"Creatine:
Not just a sports nutrition supplement"
By Will Brink, author of:
Muscle Building Nutrition
http://www.musclebuildingnutrition.com
Muscle Gaining Diet, Training Routines by Charles Poliquin & Bodybuilding
Supplement Review
Diet Supplements Revealed
http://www.aboutsupplements.com/
Real World Fat Loss Diet & Weight Loss Supplement Review
Readers of the March 2003 issue of Life Extension magazine should recall the
long list of potential medical, performance and anti-aging effects of creatine.
The article outlined the substantial body of research that found creatine may
help with diseases effecting the neuro muscular system, such as muscular
dystrophy and may have therapeutic applications in aging populations, wasting
syndromes, muscle atrophy, fatigue, myopathies, Parkinson's disease,
Huntington's disease and other mitochondrial cytopathies. Several studies have
shown it may reduce cholesterol by up to 15% and has been used to correct
certain inborn errors of metabolism, such as people born without the enzyme(s)
responsible for making creatine.
The article also covered exactly what creatine is, how it works and how much is
required to possibly treat the aforementioned pathologies. If you missed that
article, refer to the March 2003 issue of Life Extension magazine, or view it at
www.lef.org. In this article, we examine some additional properties of creatine,
such as its effects on growth hormone release, homocysteine and chronic fatigue
syndrome, as well as other important issues surrounding this supplement, such as
its safety.
Although data is limited, some research suggests creatine can raise growth
hormone equal to that of intense exercise. Growth hormone (GH) is known to play
an essential role in the regulation of body fat levels, immunity, muscle mass,
wound healing, bone mass and literally thousands of other functions both known
and yet unknown. It is well established that GH levels steadily decline as we
age and is partially responsible for the steady loss of muscle mass, loss of
skin elasticity, immune dysfunction and many other physical changes that take
place in the aging human body. Therefore, the possible effects of creatine on GH
is worth exploring in aging populations.
One study found creatine could mimic the increased GH levels seen after intense
exercise.1 In this comparative cross-sectional study, researchers gave six
healthy male subjects 20 grams of creatine in a single dose at resting
(non-exercising) conditions. The study found that all subjects showed a
"significant" increase of GH in the blood during the six-hour period after
creatine ingestion. However, the study also found "a large interindividual
variability in the GH response." That is, there were wide differences among
individuals in the levels of GH achieved from taking the creatine. For the
majority of subjects the maximum GH concentration occurred between two and six
hours after ingesting the creatine.
The researchers concluded "In
resting conditions and at high dosages creatine enhances GH secretion, mimicking
the response of strong exercise which also stimulates GH secretion." These
researchers felt that the effects of creatine on GH could be viewed as one of
creatine's anabolic properties with the lean mass and strength increases
observed after creatine supplementation. Although creatine supplementation has
been found to increase lean muscle mass and strength in many studies, the
effects of creatine on those tissues via GH enhancement has yet to be
elucidated.
Creatine may reduce homocysteine levels
Homocysteine has been recognized as an important independent risk factor of
heart disease, more so than cholesterol levels according to some studies.
Creatine biosynthesis has been postulated as a major effector of homocysteine
concentrations,2 and oral creatine supplements may reduce levels of homocysteine.
Many studies have found that methyl donors (such as trimethylglycine (TMG)
reduce levels of homocysteine, which also reduces the risk of heart disease.
Conversely, pathways that demand large amounts of methyl groups may hinder the
body's ability to reduce homocysteine levels. The methylation of
guanidinoacetate to form creatine consumes more methyl groups than all other
methylation reactions combined in the human body.
Researchers have postulated that increasing or decreasing methyl demands on the
body may increase or decrease homocysteine levels. In one study researchers fed
rats either guanidinoacetate- or creatine-supplemented diets for two weeks.3
According to the researchers "plasma homocysteine was significantly increased
(~50%) in rats maintained on guanidinoacetate-supplemented diets, whereas rats
maintained on creatine-supplemented diets exhibited a significantly lower (~25%)
plasma homocysteine level." These results suggest that homocysteine metabolism
is sensitive to methylation demand imposed by physiological substrates such as
creatine.
Creatine and chronic fatigue/fibromyalgia
Because of creatine's apparent abilities to improve the symptoms of other
pathologies involving a lack of high energy compounds (e.g., congestive heart
failure, etc.) as well as the aforementioned afflictions outlined in the
introduction to this article, it has been suggested that creatine may help with
chronic fatigue syndrome and fibromyalgia (some researchers now posit that they
are in fact the same syndrome). Although the causes of both pathologies is still
being debated, a lack of high energy compounds (e.g. ATP) at the level of the
mitochondria and general muscle weakness exists. For example, people with
fibromyalgia have lower levels of creatine phosphate and ATP levels compared to
controls.4 No direct studies exist at this time showing creatine supplementation
improves the symptomology of either chronic fatigue or fibromyalgia.
Considering, however, the other data that finds that creatine supplementation
increases creatine and ATP levels consistently in other pathologies where low
levels of creatine and ATP are found, it stands to reason that people suffering
from either syndrome may want to peruse the use of creatine. Another similar
syndrome to chronic fatigue and fibromyalgia, is Multiple Chemical Sensitivity
Syndrome, which may also be potentially improved by the use of creatine
supplements, though more research is clearly needed.
Creatine safety issues: fact or fiction?
After the first article in Life Extension magazine on the many potential medical
and anti-aging uses of creatine, I received several letters and many e-mails
that basically said "I would like to use creatine for the various reasons stated
in the article, but I am worried about its safety." This fear over the safety of
creatine was usually generated from some hysterical news report or poorly
researched article. It's odd, but predictable that the media and conservative
medical establishment have desperately tried to paint creatine as an inherently
dangerous or "poorly researched" dietary supplement. The fact is, creatine may
be the most extensively researched performance-enhancing supplement of all time,
with a somewhat astounding safety record.
True to form, the "don't confuse us with the facts" media and anti-supplement
conservative medical groups have had no problems ignoring the extensive safety
data on creatine, or simply inventing safety worries where none exists. A
perfect example of this was the news report that mentioned the deaths of three
high school wrestlers who died after putting on rubber suits and riding a
stationary bike in a sauna to lose weight. Amazingly, their deaths were linked
to creatine by the media, rather than extreme dehydration! Even more amazingly,
on further examination, it was found that two of the three wrestlers were not
using creatine!
Creatine has been blamed for all sorts of effects, from muscle cramps to
dehydration, to increased injuries in athletes. However, these effects have been
looked at extensively by researchers without a single study reporting side
effects among several groups taking creatine for various medical reasons over
five years.5-8
In some, but not all people, creatine can raise a metabolic byproduct of
creatine metabolism known as creatinine. Some people-including some medical
professionals who should know better-have mistakenly stated that elevated levels
of creatinine could damage the kidneys. Elevated creatinine is often a blood
indicator, not a cause, of kidney dysfunction.
That's a very important distinction, and several short- and long-term studies
have found creatine supplements have no ill effects on the kidney function of
healthy people.9,10 Though it makes sense that people with pre-existing kidney
dysfunction should avoid creatine supplements, it is reassuring to know that
creatine supplements were found to have no ill effects on the kidney function of
animals with pre-existing kidney failure, showing just how non toxic creatine
appears to be for the kidneys.11 Bottom line, creatine safety has been
extensively researched and is far safer than most over-the-counter (OTC)
products, including aspirin.
Conclusion
Though additional research is warranted regarding the pathologies outlined in
this article, creatine has a substantial body of research showing it is an
effective, safe and worthwhile supplement in a wide range of pathologies and may
be the next big find in anti-aging nutrients. Although the dose used in the
studies was quite high, recent studies suggest lower doses are just as effective
for increasing the overall creatine phosphate pool in the body. The dose of 2 to
3 grams per day appears adequate for healthy people to increase their tissue
levels of creatine phosphate.
People with the pathologies mentioned in this article may benefit from higher
intakes in the 5 to 10 gram per day range. People interested in more information
regarding creatine, in particular the use of creatine and other supplements for
athletes, should consider referring to my recent ebook Muscle Building Nutrition
found at www.MuscleBuildingNutrition.com for additional information
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various
health/fitness, medical, and bodybuilding publications. His articles relating to
nutrition, supplements, weight loss, exercise and medicine can be found in such
publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body
International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter
For Doctors.
He is the author of Priming The
Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting
Sports Nutrition Editor and a monthly columnist for Physical magazine and an
Editor at Large for Power magazine. Will graduated from Harvard University with
a concentration in the natural sciences, and is a consultant to major
supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health
found in peer reviewed academic journals, as well as having commentary published
in JAMA. He runs the highly popular web site BrinkZone.com which is
strategically positioned to fulfill the needs and interests of people with
diverse backgrounds and knowledge. The BrinkZone site has a following with many
sports nutrition enthusiasts, athletes, fitness professionals, scientists,
medical doctors, nutritionists, and interested lay people. William has been
invited to lecture on the benefits of weight training and nutrition at
conventions and symposiums around the U.S. and Canada, and has appeared on
numerous radio and television programs.
William has worked with athletes ranging from professional bodybuilders,
golfers, fitness contestants, to police and military personnel.
See Will's ebooks online
here:
Muscle Building Nutrition
http://www.musclebuildingnutrition.com
A complete guide bodybuilding supplements and eating to gain lean muscle
Diet Supplements Revealed
http://www.aboutsupplements.com/
A review of diet supplements and guide to eating for maximum fat loss
He can be contacted at: PO Box 812430
Wellesley MA. 02482.
BrinkZone.com
Email: will@brinkzone.com
..................................
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