Creatine’s power could extend beyond sports

Creatine has attracted a huge following among athletes for its purported ability to improve sports performance, with even Barry Bonds of the San Francisco Giants and Sammy Sosa of the Chicago Cubs acknowledging they’ve used creatine supplements. This amino acid, which is produced naturally in the liver, kidneys and pancreas, also is found in meat and fish.

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Uses: Because creatine helps muscle cells store energy, athletes often take supplements in an effort to “load” the muscles with it. Studies have shown that the extra creatine can slightly improve athletic performance in sports requiring bursts of activity.

Dose: Athletes typically take about 20 grams a day for a few days of loading. Another common dosing regimen is 3 grams a day for extended periods.

Precautions: Can cause gastrointestinal discomfort and muscle cramps. Although creatine is popular among adolescents, most studies have been performed only on adults, and creatine’s long-term effects are unknown.

Research: Creatine may have important medical uses. It may prove able to improve the energy levels of elderly people, help people with diseases that cause neuromuscular degeneration, such as amyotrophic lateral sclerosis, and aid recovery from a traumatic brain injury. A government study is underway to test creatine in people with Huntington’s disease, a neurological disorder.

Dietary supplement makers are not required by the U.S. government to demonstrate that their products are safe or effective. Ask your health-care provider for advice on selecting a brand.