Creatine supplements are commonly used by athletes and bodybuilders looking to improve their athletic performances in high-intensity anaerobic activities such as weight lifting. Creatine is reported to help in proper functioning of brain and reduces mental tiredness. It is produced in the liver in small quantities and most of it is stored in skeletal muscles and is used as an energy source. Ingestion of creatine supplements has been suggested as an alternative treatment for muscular dystrophy, congestive heart failure, Huntington's disease, myasthenia gravis and Parkinson's disease.

Forms

The natural sources of creatine are mainly meat and fish. However, creatine supplements are by far the best source. Creatine supplements are available in different forms. They can be taken as powder mixed with a drink, or as capsules. Creatine is sold in the market as creatine ethyl ester, creatine monohydrate (the most popular) and creatine malate. A micronized form of creatine supplements has also hit the market.

Recommendations

One of the most important factors determining the effectiveness of creatine supplements is the right usage. Some general rules that apply to all people who use these supplements are:

• Avoid taking creatine along with caffeine and citrus drinks.
• Drinking a lot of water
• Mixing creatine with warm water to maximize the benefits.
• Taking creatine with high glycemic index carbs such as dextrose and waxy maize is also highly beneficial.
  

Possible side effects of creatine supplements are stomach cramps, nausea, diarrhea, loss of appetite, muscle cramps and some weight gain. High doses of creatine supplements could potentially injure the kidneys, liver and heart. Although studies haven't found adverse effects in recommended doses, people with kidney disease or liver disease should avoid excessive usage of creatine. Excess creatine in the body is converted to a waste product called creatinine and excreted through urine. Hence the effectiveness of creatine supplements in people with sufficient creatine levels is under debate.

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