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 for additional information
>> Click here for Will Brink's Bodybuilding Revealed
>> Click here for Will's Fat Loss Revealed
>>
Click here for Prolab Creatine
>>
Click here for American Creatine
>>
Click here for AST micronized creatine
>>
Click here for all available creatine products
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and
writer for various health/fitness, medical, and bodybuilding
publications. His articles relating to nutrition, supplements,
weight loss, exercise and medicine can be found in such
publications 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? World and The Townsend
Letter For Doctors.
He is the author of Priming The Anabolic Environment and
Weight Loss Nutrients Revealed. He is the Consulting Sports
Nutrition Editor and a monthly columnist for Physical magazine
and an Editor at Large for Power magazine. Will graduated
from Harvard University with a concentration in the natural
sciences, and is a consultant to major supplement, dairy,
and pharmaceutical companies.
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. He runs
the highly popular web site BrinkZone.com which is strategically
positioned to fulfill the needs and interests of people
with diverse backgrounds and knowledge. The BrinkZone site
has a following with many sports nutrition enthusiasts,
athletes, fitness professionals, scientists, medical doctors,
nutritionists, and interested lay people. 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.
William has worked with athletes ranging from professional
bodybuilders, golfers, fitness contestants, to police and
military personnel.
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