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Creatine: Difference between revisions
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=== Safety === | === Safety === | ||
A double-blind placebo-controlled study conducted in 2020 evaluated creatine monohydrate supplementation's effect on various health indicators in resistance training practitioners. The participants were supplemented with 0.3 g/kg (24g for 80kg) per day creatine monohydrate for 7 days. The study found that creatine monohydrate supplementation promoted an increase in performance and body weight, without causing any adverse events. No modifications were observed in a panel of blood and urine health indicators including red and white blood cell parameters, blood lipid profile, metabolic and urine markers, hepatic and renal function, indicating the safety of creatine monohydrate supplementation for health{{#pmid:32597619|pmid32597619}}. | A double-blind placebo-controlled study conducted in 2020 evaluated creatine monohydrate supplementation's effect on various health indicators in resistance training practitioners. The participants were supplemented with 0.3 g/kg (24g for 80kg) per day creatine monohydrate for 7 days. The study found that creatine monohydrate supplementation promoted an increase in performance and body weight, without causing any adverse events. No modifications were observed in a panel of blood and urine health indicators including red and white blood cell parameters, blood lipid profile, metabolic and urine markers, hepatic and renal function, indicating the safety of creatine monohydrate supplementation for health{{#pmid:32597619|pmid32597619}}. | ||
Moreover, an evidence-based scientific evaluation has confirmed in 2021 that, when ingested at recommended dosages, creatine supplementation does not result in kidney damage and/or renal dysfunction in healthy individuals, does not cause dehydration or muscle cramping, and appears to be generally safe and potentially beneficial for children and adolescents{{#pmid:33557850|pmid33557850}}. | |||
=== Dosage === | === Dosage === | ||