Creatine has been widely researched as dietary supplement. More than 1000 researches have been carried out so far which shows that creatine is the best supplement for exercise performance. Many research works conducted shows that creatine monohydrate is a benign medicine and completely safe to human use. Some scientist is of the view that consuming creatine monohydrate for 3-5 years have no side effect on human body. It is considered to be safe even when consume at high dose. A typical recommended dose consists of 3-5 grams of creatine monohydrate, but people even consume 30 gram of creatine monohydrate for up to 5 to 6 years with no reported concerns or harmful effect. The only common side effect is a little weight gain. However, one cannot consider it as a harmful side effect. Creatine monohydrate appears better than ethyl ester and liquid form of creatine.
Benefits of Creatine monohydrate on human health:
Creatine monohydrate increases muscle mass. It also increases water content in muscles thereby help in building muscles without the addition of fats in muscles. Adding water content is known as cell volumization and it quickly increase muscle size. It also activates new cellular path which help in rapid muscle building. For-example it elevates the production of protein in the body thereby creating new muscle fibre. Some studies also suggest that creatine monohydrate suppress the production of myostatin, a chemical that resist muscle growth thereby boosting the growth of muscles.
It improves muscle gain, improved exercise performance and have brain benefits. It enhances exercise performance by increasing stamina and improve endurance level therefore people feel relax and active even after doing heavy workout and exercise. It also helps in maintaining focus and motivation level while doing workout.
It also provides extra strength to the body. Due to its energy boosting effects it is an increasingly renowned medicine in the community of athletes and body builders. A study suggest it increases the performance of cyclist by 10%while while liquid creatine has no effect on cyclist performance.
Some of the studies suggest creatine monohydrate as a pre workout supplement because of its energy boosting and muscle building effects
Creatine supplement increases the storage of muscle phosphocreatine which helps in the formation of adenosine triphosphate which is a key to perform daily life functions and activities. When a person is doing exercise his ATP (unit of energy) breaks down therefore his intensity to continue heavy work reduces because his body need to resynthesize the production of ATP. However, if a person is using creatine monohydrate supplement then his body has much larger storage of ATP which enables him to continue heavy workout without being tired.
Creatine monohydrate is found effective in treating Parkinson’s disease. Parkinson disorder reduces the production of dopamine which is a key neurotransmitter of brain. Reduced level of dopamine causes the death of brain cells, speech impairment, tremor, loss of muscle function. However, 4-5 grams of creatine monohydrate dose per day will reduce its effects by time significantly.
Creatine monohydrate is not only safe to use without any harmful effect, but it is also very cheap and easily affordable medicine.