Creatine powders and supplements: Should you take one?

If you use social media, you’ve probably already seen at least one ad or influencer touting the benefits of creatine.

Claims for this dietary supplement range from better athletic performance and quicker recovery times to more mental clarity and even anti-aging qualities. But what is creatine, and is there any truth to these assertions? Are creatine supplements safe for cancer patients to use during treatment? 

Here is what I tell people. 

What is creatine?

Creatine is an organic compound that your body produces naturally to provide your muscles with energy. You can also get it from protein-rich foods in your diet.  

Creatine is stored in the form of adenosine triphosphate (ATP) in the muscle fibers and brain. Any time you need a quick burst of energy — such as for sprinting or weightlifting — your body taps into it. 

Why do people take creatine as a supplement?

Historically, it’s been to exercise longer, or at a higher intensity. The goal is to maintain or increase muscle mass. 

More recently, though, people have begun exploring whether it can reduce mental fog or improve cognitive function, too. 

Is there any truth to those claims? 

Creatine has been around for a long time, and it’s extremely well-researched — but only for athletic performance. There’s not really enough evidence at this point to say whether it’s beneficial for any of those other purposes.  

What exactly does creatine do to your body? 

Creatine doesn’t improve your cardiopulmonary health. It just extends your muscle endurance. Creatine enables your muscle and brain cells to store extra energy, so you have it ready if you need it.  

That’s why creatine can be useful if you’re doing exercises that require short, intense bursts of energy, such as wind sprints or weightlifting. It’s not as helpful if you’re engaged in endurance activities, such as swimming, biking or distance running.  

What forms does creatine come in?

Creatine comes in both pills and powders. You swallow the one with water and mix the other into food or beverages. The version that’s most researched and most readily available is creatine monohydrate. 

What should I look for in a creatine supplement?

Nutritional supplements are not regulated by the Food and Drug Administration (FDA). So, you want to look for a reputable brand that says somewhere on the label that it’s been third-party tested. It’s not the same thing as being FDA-approved, but at least it can give you some measure of reassurance that the manufacturer is testing its products for safety and accuracy in labeling.

I’d also recommend looking for something that contains only creatine to avoid any unnecessary supplements.  

Is there an ideal time to take a creatine supplement? 

The data is kind of mixed on that. Some studies show it’s better to take creatine before a workout. Others show that taking it afterward helps with recovery, so you’re primed for your next workout. Personally, I don’t think it matters tremendously one way or the other.  

How much creatine should I take?

The general recommendation is 3-5 grams/day in healthy individuals who are regularly working out. But as with any supplement, speak with your physician before starting it to make sure it’s safe for you. 

Is there a downside to taking creatine?

Not really. Creatine is recognized as being a very safe product for most healthy people, as long as it’s taken as directed. But creatine is processed by your kidneys. So, if you have kidney disease, kidney dysfunction or diabetes, or are pregnant or breastfeeding, make sure you talk with your doctor before taking it. 

Does creatine have any side effects?

Some people report water retention. That’s because creatine draws water from the bloodstream into the muscles. But that’s not true weight gain.

Retaining water is not the same thing as adding body fat or building muscle. Even if you experience this side effect, your body should adjust to the additional energy storage within a short time, and you’ll shed the extra water. 

Increased thirst can also be a side effect. Not drinking enough water to compensate for that can lead to dehydration, dry mouth, muscle cramps and headaches. 

Some people also experience digestive issues, such as nausea, vomiting and diarrhea. 

Will creatine burn belly fat? 

No. You can’t make your body lose weight in just one particular place, which is sometimes called “spot reducing.” That is a myth. What does burn body fat is a healthy, balanced diet combined with more exercise and strength training. That’s where creatine could really make a difference, if it allows you to work out for longer or at a higher intensity. 

Is creatine safe for cancer patients?

The results of creatine use in cancer patients are very mixed. Some studies show that it could reduce tumor growth, while others show it may increase metastasis. So, my advice is to discuss creatine with your own care team to see if it’s safe and right for you.

Request an appointment at UT MD Anderson online or call 1-877-632-6789.