How safe is Creatine monohydrate-based supplement for a body-builder & what length of time can it be continued

Question

I am talking about only Monohydrate based Creatine and not Creatine Ethyl Ester (CEE) which is already banned in Germany and France.

Answer 1

Creatine Monohydrate is a safe supplement to take. The only precaution I would warn a potential user about is possible dehydration. Chances are if you are interested in body-building that youre healthy enough to stay hydrated throughout the day (I recommend around an ounce of water per pound of body weight). If taking CM you'll want to make sure that youre getting proper hydration, especially immediately after you take the supplement to insure proper absorption. Also, keep in mind that you quickly loose bulk when you stop taking this supplement but it is safe to take for extended periods of time as long as you closely follow the dosage instructions. Whether you take the supplement or not, there is already Creatine in your system so overdosing on an external form of Creatine can throw of your body's ability to properly synthesis it.

Answer 2

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Answer 3

Yes, it's safe. The worst side effect I've heard of is the possibility of hypertension due to water retention, and that's only a possibility, and only if the supplement is not cycled properly. From Wikipedia: Creatine is often taken by athletes as a supplement for those wishing to gain muscle mass (bodybuilding). There are a number of forms but the most common are creatine monohydrate - creatine complexed with a molecule of water, and Creatine ethyl ester (CEE). A number of methods for ingestion exist - as a powder mixed into a drink, or as a capsule or caplet. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. Creatine salts will become the free form when dissolved in aqueous solution. Conventional wisdom recommends the consumption of creatine with high glycemic index carbohydrates, though research indicates that the use of high GI carbs in combination with protein is also beneficial.[5] There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic repetitive cycling sprints, but studies in swimmers and runners have been less than promising, possibly due to the weight gain. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during aerobic exercise.[6] Since body mass gains of about 1 kg can occur in a week's time, many studies suggest that the gain is simply due to greater water retention inside the muscle cells. However, studies into the long-term effect of creatine supplementation suggest that body mass gains cannot be explained by increases in intracellular water alone.[7] In the longer term, the increase in total body water is reported to be proportional to the weight gains, which means that the percentage of total body water is not significantly changed. The magnitude of the weight gains during training over a period of several weeks argue against the water-retention theory.

Answer 4

I've heard it's ok, now the thing with creatine, once you stop using it, you loose all the bulk that you've worked on, our bodies produce creatine, but the older we get the less we produce so I guess you can take it as long as you keep working out.