Creatine Is Not Yet Tried and True

Question: I just started lifting weights to get in shape for several school sports. A clerk at a health food store recommended that my friends and I start using creatine to gain muscle faster. What’s in it, and should I give it a try?

CLAY COLINO

San Francisco

Answer: First of all, know your sources. Some health food stores’ primary interest is to sell high-priced products that will keep you coming back for more. So, unless this clerk is a nutritionist or physician, seek your nutrition counseling elsewhere.

The supplement creatine is a synthetic version of an amino acid compound produced in the body. Athletes who engage in activities requiring sudden short-term increases in muscle activity have shown some benefit from it. Theoretically, the more creatine someone uses, the more energy they’ll have for brief high-intensity activities such as lifting heavy weights. Almost all of the studies of the supplement, however, have used only small groups of subjects and varying standards.

But safety is an issue. There have been reports of kidney troubles with regular use of creatine supplements, and the Food and Drug Administration is conducting studies to determine potential side effects. Furthermore, different manufacturers have different standards for purity and concentration of each creatine supplement, so you might not be getting quite what you think. If you still want to take supplements, you should consult your doctor (and parents).

Regardless, don’t get too wrapped up in seemingly short-term performance gains, because safety is an issue. You can’t use supplements indefinitely, so eventually you’ll be back face to face with your level of athleticism. Think of sports--and your health--as lifelong endeavors.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions to stephoakes@aol.com. She cannot respond to every query.