People Who Should Avoid Creatine Supplements Due to Side Effects

The Benefits and Warnings of Creatine Supplementation

Creatine is a widely popular supplement in the fitness community, known for enhancing protein synthesis. For those dedicated to their workouts, incorporating creatine can lead to noticeable improvements in performance and results.

If you’re aiming to boost muscle mass, creatine is generally considered a safe choice for gym enthusiasts. However, it’s important to note that it may have side effects and isn’t suitable for everyone.

Nutritionist and fitness expert Alan Aragon has referred to creatine as the ‘king’ of supplements, highlighting its potential benefits, not only for muscles but also for joint health. Some individuals have even experimented with a so-called ‘super dose’ of creatine, hopeful that higher intake may amplify its positive effects.

Research suggests that creatine may not only enhance physical capabilities but also support your mental health. Nonetheless, moderation is key, and there are cases where its use is discouraged.

There’s a lot of benefits to creatine if you take the right amount, but there’s some people who might want to avoid it (Getty Images)

According to Carmine Pariante, a researcher from King’s College London, creatine may also benefit mental health, particularly in cases of depression. A study he referred to indicated that adults undergoing cognitive behavioral therapy (CBT) showed more pronounced improvements when taking creatine alongside their treatment.

The study found that participants taking 5g of creatine daily, in conjunction with CBT, experienced greater reduction in depressive symptoms compared to those receiving only therapy.

While the findings were promising, Pariante cautioned against excessive use. He highlighted that individuals with bipolar disorder should particularly exercise caution, as the boost in energy that creatine offers could potentially trigger manic episodes.

“Creatine should only be used under medical supervision in cases of depression, especially for those with bipolar disorder,” he stressed.

Experts have warned that people with bipolar disorder would need to be careful with creatine as in rare cases it might cause mania (Getty Images)

Caution is essential when introducing any new supplement into your routine. Remember, even beneficial substances can become harmful in excess. One individual, Chris Hogan from Australia, experienced this firsthand when he accidentally overdosed on creatine.

Hogan ended up hospitalized due to severe kidney stones after misreading the dosage on his supplement label and taking 20g per day for seven weeks. To put this into context, the recommended daily intake is typically between 3g and 5g, meaning he exceeded the advised dosage by at least four times.

His experience serves as a cautionary tale about the importance of reading labels and adhering to recommended dosages to avoid adverse health issues.

Conclusion

In summary, while creatine can offer numerous benefits for both physical and mental health, it is essential to approach its use with care. Being informed about dosages and potential risks is crucial for maximizing its advantages while minimizing harm.