Creatine & Other Supplements

Introduction

For those deeply invested in the fitness world, dietary supplements have been a staple, not only for enhancing muscle strength and athletic performance, but also for their role in daily nutrition. There are several misconceptions with taking supplements, however: there is even controversy regarding muscle gain supplements in competition. Let's dive into how supplements work at a cellular level, how to use them, and their effects on physical health.

Understanding Supplements

Dietary supplements contain vitamins, minerals, amino acids, enzymes, etc. They are found in various forms: drinks, capsules, gummies, energy drinks/bars, and powders. To account for any nutrients left out of your diet, supplements fill that gap. Supplements may also be used by athletes to improve performance and recovery times. 

An example of a popular supplement, creatine, is a natural energy source in our body. Half of the body's supply of creatine is produced in your liver, kidneys, and pancreas, and half gained through consumption of red meat, seafood, and animal milk, and supplies a constant energy source to help skeletal muscles contract. Many athletes that use creatine supplements report myriad benefits, including increased strength, endurance, improved recovery, reasoning, and short term memory. 

At a molecular level:

When creatine is transported to the skeletal muscles, it is phosphorylated into phosphocreatine through the dephosphorylation of ATP by creatine kinase. This yields an ADP and phosphocreatine molecule, which are both more stable than ATP over time. Because of this, our muscles are able to store more energy to use through the reverse reaction that phosphorylates ATP. 

Creatine is a useful substance that also plays a role in activating satellite cells to repair micro-tears in muscle, increase hormone production, and increase cell hydration. However, more research is required to determine the full effects of creatine.

Where should I go next?

With many types of dietary supplements in your local pharmacy, making the right choices is important. We advise you to consult a health professional or local pharmacist for more information. Researching reputable sources, reading labels carefully, and staying informed about the latest scientific findings will also help. 

While taking supplements may seem helpful, it is also important to consider the drawbacks. Supplements do support health and performance but relying solely on them will not yield ideal results. Their benefits are most noticeable when used in conjunction with a healthy lifestyle.

Sources

“Creatine.” Cleveland Clinic, https://my.clevelandclinic.org/health/treatments/17674-creatine. Accessed 18 Mar. 2024.

Muscle Metabolism 1: Creatine. Directed by EasyAandP, 2020. YouTube, https://www.youtube.com/watch?v=o4POrzVT94c.

Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/. Accessed 18 Mar. 2024.

Office of Dietary Supplements - Dietary Supplements: What You Need to Know. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/. Accessed 18 Mar. 2024.