Creatine enhances skeletal muscles

Prepared by: Randa Gerges

The body produces the natural compound "creatine" mainly in the liver and is manufactured in small quantities in both the kidneys and pancreas, using three amino acids (arginine, glycine and methionine). About 95% is stored mainly in the skeletal muscles, and 5% in the brain. Creatine can be obtained from some food sources, such as:

Red meat, chicken and turkey, fish such as salmon and tuna, dairy products and eggs.

The "creatine" compound contributes to enhancing energy production in muscle cells, thus increasing muscle mass and bone mineral density, which reduces the chances of developing osteoporosis, especially after menopause in women. Studies have also found that taking creatine nutritional supplements plays a role in improving performance during high-intensity, short-term exercises, such as sprinting and weightlifting.

Research indicates that creatine contributes to improving cognitive and mental functions and reducing mental fatigue. It is also used in the manufacture of skin care products that are used to delay the appearance of wrinkles, fine lines and sagging skin.

Experts warn against taking creatine supplements without consulting a doctor, and adhering to the recommended doses so that the person does not gain weight due to water retention in the muscles, or suffer from digestive disorders such as stomach pain, nausea, diarrhea and vomiting. In some cases, it leads to muscle cramps, especially if sufficient amounts of water are not consumed with it, in addition to its negative effect on kidney function in those who suffer from previous alkaline problems.