Creatine: More Than Just a Gym Bro Supplement? An Evidence-Based Review of the Safety and Efficacy of Creatine Monohydrate Supplementation

Creatine: More Than Just a Gym Bro Supplement? An Evidence-Based Review of the Safety and Efficacy of Creatine Monohydrate Supplementation

Alvin Sherman Library

Creatine monohydrate (CrM) is an extensively researched supplement that has been used to enhance athlete performance, muscle mass, recovery, and even improve health span beyond athletes. Despite the plethora of reasearch supporting creatine supplementation at recommended dosages, misconceptions and further questions regarding its safety and effectiveness remain. Examples of existing concerns include the potential effects of creatine on hydration levels, renal and liver function, fat mass, hair loss, muscle cramping, and fertility. Additionally, there are questions regarding the safety and effectiveness of creatine across populations of such as children, adolescents, females, older adults, and pregnant individuals. Furthermore, inquiry about the role of creatine in muscle protein metabolism, inflammation, injury recovery, neurological health, sleeping habits, and development of health issues creates increased uncertainty about the usage of creatine. The purpose of this evidence-based review is to focus on addressing preexisting and emerging notions regarding creatine monohydrate, and answer further questions concerning the safety, efficacy, and potential implications of incorporating creatine into the human lifestyle. The proposed evaluation indicates that CrM is a safe and effective supplement to consume, with potential benefits extending past exercise performance to overall recovery and health.