Creatine as Both Naturally Occurring and as a Supplement - Research Paper Example

Number/Section Creatine as both Naturally Occurring and as Supplement Most people are aware of creatine, not because theyhave a firm working knowledge of the body’s process of ATP use and creation; but because they know creatine as a supplement that has become increasingly popular in recent years among body builders, athletes, and gym goers the world over. The compound creatine, at its molecular level is described as follows: C4H9N3O2. Creatine works to build skeletal and white muscles by increasing the amount of ATP produced and the speed in which it is delivered to muscular cells. ATP, also known as adenosine tri phosphate is a highly reactive molecule that provides muscle energy. Muscles gain energy by ATP’s release of one of its bound phosphates. Once this phosphate has been liberated from the ATP molecule, the molecule then redacts to ADP (also known as adenosine di phosphate). It is at this juncture that creatine’s job begins. Creatine’s responsibility in molecular metabolism is to rapidly replace the used phosphate so the process of muscle energy through ATP can continue again. Although most people know of creatine as a supplement, it is a naturally occurring bodily compound and is produced by the kidneys and liver of a healthy human for use within all living cells; however, over 90% of all creatine that the body creates is used in the replenishment of ATP in skeletal muscles. Although the body creates creatine naturally, another source high in natural creatine is meat. Interestingly, the word creatine comes from the Greek word for meat – kreas. Once ingested and not immediately used, this creatine is referred to as stored creatine. Additionally, although the human body naturally produces creatine, those individuals that are vegans or vegetarians have far lower levels of creatine than their meat eating compatriots. The overall levels of creatine in vegans and vegetarians will be discussed at greater length further in this analysis. In the beginning years of creatine supplementation there was a large amount of publicity and scientific studies that found that creatine might have adverse long term side effects on the kidneys, liver, and/or muscular system. Later studies raised the issue that formaldehyde production as a side effect of creatine supplementation might irreparably damage internal organs. Further analysis proved that these preliminary fears were unfounded as time studies revealed most of the side effects of normal creatine supplementation were harmless. However, those individuals with a compromised liver and/or kidney function should not engage in creatine supplementation as it could only serve to exacerbate previous underlying malfunctions of these organs. With respect to creatine levels in non-meat eaters, a double blind experiment on vegetarians based on the effects of creatine supplementation in adults found that those individuals who were supplementing 5 grams of creatine into their diets ever day for six weeks scored higher on intelligence tests than those who were not on any supplement at all. The study further found that, “Creatine supplementation had a significant positive effect (p, 0.0001) on working memory (backward digit span) and intelligence (Raven’s Advanced Progressive Matrices), both tasks that require speed processing. These findings underlie a dynamic and significant role of brain energy capacity influencing brain performance” (Rae, Digney, McEwan, and Bates, 2003 p. 2148) However, like any supplement, creatine is not without its drawbacks. Several known side effects include weight gain, muscle sprains/cramps/pulls, diarrhea, upset stomach, high blood pressure, liver dysfunction, and kidney damage (University of Maryland, 2011 p 1). However, most practitioners agree that as long as a careful regime of administration, not exceeding six months and limited to below 20 grams of creatine per day, the individual should not experience any long term negative side effects. Additionally, as creatine is produced naturally in the body as well as ingested in different foods, it is always a concern that heavy supplementing will result in the body’s inability to resume natural production of creatine once the supplement is removed from the system. Lastly, one purported side effect of creatine supplementation that seems to be perennially present in studies and new reports is the errant belief that creatine supplementation somehow disengages the body’s natural ability to dissipate heat. Although this has been studied and analyzed to great detail in the medical community, this belief that creatine somehow disengages the body’s natural thermostat remains steadfast in popular culture. One such medical study that firmly proved this belief wrong stated: “No evidence supports the concept that creatine supplementation either hinders the body's ability to dissipate heat or negatively affects the athlete's body fluid balance. Controlled experimental trials of athletes exercising in the heat resulted in no adverse effects from creatine supplementation at recommended dosages” ((Lopez et al 2009 p. 222). However, notwithstanding the evidence and multiplicity of medical studies that have proven otherwise, this urban legend continues to dissuade many from using the supplement. Further studies into the effects of creatine on triglycerides found that those who suffered from heart failure were able to increase the amount of exercise they could perform compared to those that took the placebo (Tarnopolsky, Safdar, 2008 p.219). Although this may not seem like a shocking or important discovery, it is noteworthy because those people with heart disease and heart failure are the ones that will necessarily gain the greatest benefit from carefully regimented work outs intended on prolonging heart health and vitality. Therefore, if they are able to work out a little longer, and perform a bit more intensity into these workouts, the overall outlook for their prognosis becomes better. In addition to giving these patients more stamina to complete their workouts, the study also found that creatine was proven to lower the level of harmful triglycerides in the blood; a key component of heart attacks and strokes (Nakea et al 2010 p. 812) As with any natural supplement, exercising restraint and common sense when dosing remains a top priority for anyone wishing to boost their level of fitness using creatine. However, medical science has disproved many of the rumors that originally swirled around creatine when it first gained prominence among athletes and body builders. In fact, science has proven that creatine’s advantages might outweigh its risks when taken in reasonable doses for measurably short periods of time. Bibliography Lopez, Rebecca M., Douglas J. Casa, Brendon P. McDermott, Matthew S. Ganio, Lawrence E. Armstrong, and Carl M. Maresh. "Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses." Journal of Athletic Training 44.2 (2009): 215-23. Nakae, Ichiro, Kenichi Mitsunami, Tomohide Yoshino, Tomoko Omura, Takayoshi Tsutamoto, Tetsuya Matsumoto, Shigehiro Morikawa, Toshiro Inubushi, and Minoru Horie. "Clinical Features of Myocardial Triglyceride in Different Types Of Cardiomyopathy Assessed by Proton Magnetic Resonance Spectroscopy: Comparison With Myocardial Creatine." Journal of Cardiac Failure 16.10 (2010): 812-22 Rae, Caroline, Alison L. Digney, Sally R. McEwan, and Timothy C. Bates. "Oral Creatine Monohydrate Supplementation Improves Brain Performance: A Double-blind, Placebo-controlled, Cross-over Trial." Proceedings of the Royal Society B: Biological Sciences 270.1529 (2003): 2147-150. Tarnopolsky, Mark A., and Adeel Safdar. "The Potential Benefits of Creatine and Conjugated Linoleic Acid as Adjuncts to Resistance Training in Older Adults." Applied Physiology, Nutrition & Metabolism 33.1 (2008): 213-27. Print. University of Maryland Medical Center. University of Maryland Medical Center, May-June 2011. Web. 17 July 2012. . Read More