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.bodybuildingrevealed.com for additional information
About the Author - William D. Brink
Will Brink has over 15 years experience as a respected author, columnist and
consultant, to the supplement, fitness, bodybuilding, and weight loss industry
and has been extensively published.Will graduated from Harvard University with
a concentration in the natural sciences, and is a consultant to major supplement,
dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such 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.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
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. 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 and now runs seminars for tactical law enforcement (SWAT).
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.