Creatine
Creatine monohydrate is among the most studied dietary supplements and is generally safe in healthy adults at typical doses (3-5 g/day). Common transient effects are weight gain from water retention and GI upset at high doses.
What it is
A nitrogen-containing organic compound (methylguanidinoacetic acid) naturally synthesized by the liver and obtained from meat/fish; widely used as a sports supplement (creatine monohydrate).
Sports nutrition supplement to enhance ATP regeneration in muscle.
Why it's flagged
- GI discomfort at high doses
- caution in those with pre-existing kidney disease
What regulators actually say
"Creatine supplementation has been shown to be safe and well-tolerated in healthy individuals."
"A cause-and-effect relationship has been established between the daily consumption of creatine and increase in physical performance."
Regulatory status
United States — FDA
Marketed as dietary supplement; not GRAS for food
European Union — EFSA
Authorized health claim for muscle performance (Reg 432/2012)
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