I\u2019ll be honest: I\u2019m a supplement sceptic. I\u2019m not convinced by claims that taking vitamin C can help to cure a cold, for instance (nor is the NHS<\/a>). <\/p>\n<\/div>\n But I am not beyond persuasion. I take vitamin D tablets, recommended by the NHS<\/a> and recently linked to longevity,<\/a> in part to help boost my iron supplementation<\/a> as a lifelong anaemic.<\/p>\n<\/div>\n And two months ago, I started taking creatine \u2013 one of the most researched supplements<\/a> going, which has been linked to better ageing<\/a>, an easier menopause<\/a>, improved strength<\/a>, and even better cognitive ability<\/a> \u2013 too. <\/p>\n<\/div>\n Still, some worry about<\/a> increased weight gain, bloating, and kidney issues from creatine. So, as someone who has been taking 5g of creatine monohydrate a day for two months now, I thought I\u2019d report back. <\/p>\n<\/div>\n Contrary to my pre-research prejudices, creatine is not a steroid-style artificial muscle booster. <\/p>\n<\/div>\n GP and medical director of Midland Health<\/a>, Dr Rupa Parmar, explained: \u201cWe naturally produce half the body\u2019s creatine supply in our liver, kidneys, and pancreas, but the other half comes from our diet.<\/p>\n<\/div>\n \u201cProtein-rich foods, like red meat, seafood, and milk, all contain creatine, but nowhere near the amount found in supplements.\u201d <\/p>\n<\/div>\n Creatine contributes to adenosine triphosphate (ATP) production, \u201cthe molecule our cells use for energy and muscles use to contract,\u201d the doctor told us. <\/p>\n<\/div>\n That means you can push yourself further in the gym, but its benefits are not limited to athletes.<\/p>\n<\/div>\n The supplement reduces muscle loss <\/a>as we age, for instance, preventing falls and injuries; it\u2019s especially useful for those<\/a> going through menopause, when bone density and muscle mass levels both plummet.<\/p>\n<\/div>\n \u2033[Creatine] can be especially beneficial for women going through menopause, as they\u2019ve been found to improve brain function and mood<\/a>, contributing to overall well-being,\u201d Dr Parmar added.<\/p>\n<\/div>\n Creatine has shown promising benefits <\/a>in those with depression, though we don\u2019t have enough data<\/a> to recommend the supplement for mental health reasons.<\/p>\n<\/div>\n It may also, the doctor told us, \u201cimprove general cognitive functions<\/a> as we age.\u201d <\/p>\n<\/div>\n Weight gain associated with the supplement seems to be linked more to the addition of water<\/a> to our muscles than fat, meanwhile, and study after study has debunked the one-man case study<\/a> that first suggested creatine may cause kidney issues when consumed by healthy people at normal doses. <\/p>\n<\/div>\n As the research prepared me for,<\/a> I was bloated and gained weight for the first few days. But (also as expected)<\/a>, this went away after about a week.<\/p>\n<\/div>\n Within a month, my weight had actually gone down a couple of pounds; fat loss has been linked to<\/a> creatine as it can help to keep you less fatigued in the gym, meaning you can progressively overload your muscles to help them grow.<\/p>\n<\/div>\n I did experience some slight GI issues in the first couple of days, which were expected<\/a>.<\/p>\n<\/div>\n These were alleviated by drinking more water and ensuring I scooped exactly<\/a> 5g a day from my container. Going over 10g <\/a>a day is linked to an upset stomach.<\/p>\n<\/div>\n Yes. This was, perhaps, the most predictable outcome<\/a>.<\/p>\n<\/div>\n My squat PR is up 30kg, my VO2 max has gone from \u201cfair\u201d to \u201cexcellent\u201d<\/a> (not least because I can push myself further), and my recovery is far better. <\/p>\n<\/div>\nWhat is creatine, and why is it helpful?<\/strong><\/h2>\n<\/p>\n
Here\u2019s how I found it
<\/strong><\/h2>\n<\/p>\nDid I gain weight?<\/strong><\/h3>\n<\/p>\n
Did it upset my stomach?<\/strong><\/h3>\n<\/p>\n
Did I get stronger?<\/strong><\/h3>\n<\/p>\n
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