Creatine

It is a naturally occurring substance in the body, composed of three amino acids: arginine, glycine, and methionine. It helps muscle cells quickly restore energy during intense physical exertion. Creatine is often used by athletes to increase strength, endurance, and muscle mass.

What are the benefits of creatine?

Increases physical strength and muscle power.
Promotes muscle growth and recovery after workouts.
Improves athletic performance during short-term, intense exertion.
May support brain function and cognitive activity (especially during fatigue).
Has a potential impact on mood and mental performance.
May be beneficial in older age, reducing muscle wasting (sarcopenia).

Possible symptoms of creatine deficiency

In healthy individuals consuming a varied diet (especially animal-based products), a natural creatine deficiency is rare. However, vegetarians and vegans may have lower creatine reserves in their bodies. Possible symptoms of creatine deficiency include:

Decreased physical endurance and strength.
Faster muscle fatigue.
Slowed muscle recovery after physical exertion.
Reduced mental performance and concentration.
Headaches or migraines.
Mood swings or increased nervousness.

Natural sources of creatine

Creatine is abundant in animal products: meat, especially beef, and fish. Supplements are usually consumed in powder, capsule, or tablet form.

Recommended daily intake of creatine

The recommended daily intake of creatine for adults is usually 3-5 g per day for maintenance purposes. During the initial "loading" phase, which lasts 5-7 days, typically 20 g per day is taken, divided into several smaller portions.

The exact dosage should be determined individually, taking into account the person's physical activity, dietary habits, body weight, and health condition. Before taking larger doses or using creatine supplements for a long time, it is recommended to consult a doctor or a nutritionist.

Possible side effects of creatine and drug interactions

Creatine is generally well tolerated when recommended doses are not exceeded. In some cases, bloating, muscle cramps, or temporary weight gain due to fluid retention in the muscles may occur.

Creatine may interact with medications that affect the kidneys, so consult your doctor if you are taking diuretics, non-steroidal anti-inflammatory drugs, or have kidney problems.