How does creatine x4 work

Further examination via blood tests also confirmed no difference in hydration or electrolyte levels, which play a key role in muscle cramps The most conclusive research has been conducted in individuals undergoing hemodialysis, a medical treatment that may cause muscle cramps. Based on the current evidence, creatine does not cause dehydration or cramping. If anything, it may protect against these conditions.

Contrary to popular belief, creatine does not increase your risk of cramps and dehydration — and, in fact, may reduce your risk of these conditions. Research has thoroughly documented that creatine supplements cause a quick increase in body weight. Over the long term, studies show that body weight may continue to increase to a greater extent in creatine users than in non-creatine users. However, weight gain is due to increased muscle growth — not increased body fat For most athletes, the additional muscle is a positive adaptation that may improve sports performance.

As it is also one of the main reasons people take creatine, it should not be considered a side effect 1 , Increased muscle may also have benefits for older adults, obese individuals, and those with certain diseases 16 , 17 , 18 , 19 , Weight gain from creatine is due not to gaining fat but to increased water content within your muscles.

Creatine can slightly raise levels of creatinine in your blood. Creatinine is commonly measured to diagnose kidney or liver problems. However, the fact that creatine raises creatinine levels does not mean that it is harming your liver or kidneys To date, no study of creatine use in healthy individuals has provided evidence of harm to these organs 1 , 22 , 23 , 24 , 25 , A long-term study of college athletes found no side effects related to liver or kidney function.

Other studies measuring biological markers in the urine also found no difference after creatine ingestion One of the longest studies to date — lasting for four years — similarly concluded that creatine has no negative side effects Another popular study often cited in the media reported kidney disease in a male weightlifter who supplemented with creatine However, this single case study is insufficient evidence.

Numerous other factors, including additional supplements, were also involved 26 , That said, creatine supplements should be approached with caution if you have a history of liver or kidney issues. For this reason, the recommended serving is set at 3—5 grams. The gram loading protocol is also split into four servings of 5 grams each over the course of a day 1.

One leading researcher reviewed several studies and concluded that creatine does not increase digestive problems when taken at recommended doses However, it is possible that additives , ingredients, or contaminants generated during the industrial production of creatine can lead to issues 21 , Creatine does not increase digestive issues when the recommended dosages and loading guidelines are followed. As with any diet or supplement regimen, it is best to discuss your creatine plans with a doctor or other medical professional before you start.

You may also wish to avoid creatine supplements if you are taking any medications that affect liver or kidney function. Medications that may interact with creatine include cyclosporine, aminoglycosides, gentamicin, tobramycin, anti-inflammatory drugs like ibuprofen, and numerous others 7.

Creatine can help improve blood sugar management , so if you are using medication known to affect blood sugar, you should discuss creatine use with a doctor 5. You should also consult a medical professional if you are pregnant , breastfeeding, or have a serious condition, such as heart disease or cancer.

It can also raise levels of insulin-like growth factor 1 IGF-1 , a hormone that promotes increases in muscle mass 12 , This is known as cell volumization and can quickly increase muscle size 15 , Additionally, some research indicates that creatine decreases levels of myostatin, a molecule responsible for stunting muscle growth.

Reducing myostatin can help you build muscle faster Creatine improves numerous factors, including 6 , 20 , 21 , 22 , 23 , 24 :.

Unlike supplements that only affect advanced athletes, creatine benefits you regardless of your fitness level 25 , Taking it for as few as 5—7 days has been shown to significantly increase lean body weight and muscle size. This initial rise is caused by increases in the water content of your muscles 15 , Over the long term, it also aids in muscle fiber growth by signaling key biological pathways and boosting gym performance 12 , 13 , 14 , 15 , In one study of a 6-week training regimen, participants who used creatine added 4.

Similarly, a comprehensive review demonstrated a clear increase in muscle mass among those taking creatine, compared with those performing the same training regimen without creatine Its advantages include being less expensive and far safer than most other sports supplements The large reduction in dopamine levels causes brain cell death and several serious symptoms, including tremors, loss of muscle function, and speech impairments However, there is no evidence that it has the same effect in humans In one study in individuals with this disease, combining creatine with weight training improved strength and daily function to a greater extent than training alone A key factor in several neurological diseases is a reduction of phosphocreatine in your brain Research in animals suggests that taking creatine supplements may treat other diseases too, including 35 , 36 , 37 , 38 :.

Creatine has also shown benefits against amyotrophic lateral sclerosis ALS , a disease that affects the motor neurons that are essential for movement. Although more studies are needed in humans, some researchers believe that creatine supplements can serve as a defense against neurological diseases when used alongside conventional medicines. Research suggests that creatine supplements may lower blood sugar levels by increasing the function of glucose transporter type 4 GLUT-4 , a molecule that brings blood sugar into your muscles 40 , 41 , 42 , A week study examined how creatine affects blood sugar levels after a high carb meal.

People who combined creatine and exercise exhibited better blood sugar control than those who only exercised Short-term blood sugar response to a meal is an important marker of diabetes risk. The faster your body clears sugar from the blood, the better Creatine plays an important role in brain health and function Research demonstrates that your brain requires a significant amount of ATP when performing difficult tasks Supplements can increase phosphocreatine stores in your brain to help it produce more ATP.

Creatine may also aid brain function by increasing dopamine levels and mitochondrial function 25 , 45 , As meat is the best dietary source of creatine, vegetarians often have low levels. For older individuals, supplementing with creatine for 2 weeks significantly improved memory and recall ability In older adults, creatine may boost brain function, protect against neurological diseases, and reduce age-related loss of muscle and strength Despite such positive findings, more research is needed in young, healthy individuals who eat meat or fish regularly.

Creatine supplements may also reduce fatigue and tiredness Another study determined that creatine led to reduced fatigue and increased energy levels during sleep deprivation It includes water-soluble derivatives, of which creatine nitrate and hydrochloride HCl are ulta-soluble in water and therefore regarded as fairly fast absorbing. It further includes the super-concentrated creatine monohydrate. Creatine Ethyl Ester HCl is a fat soluble form of creatine.

Allergen Warning: No common allergens have been added, but may contain traces of tree nuts, peanuts or fish. Consult your physician before use if you suffer from a medical condition.

Do not exceed the recommended daily intake. Nutritional supplements should not replace a varied diet. Keep this product out of reach of young children.