From the Guidelines
As a 16-year-old taking creatine, it is crucial to monitor your hydration levels, kidney function, and overall health to minimize potential side effects and ensure safe use. When taking creatine, it's essential to drink plenty of water (at least 8-10 glasses daily) to prevent dehydration, as creatine causes water retention in muscles 1. You should also pay attention to any digestive discomfort, such as stomach cramps, nausea, or diarrhea, which some people experience when taking creatine. Start with a lower dose (3-5 grams daily) rather than a loading phase to minimize side effects, as recommended by the UEFA expert group statement on nutrition in elite football 1. While creatine is generally considered safe for teenagers, it's vital to use only pure creatine monohydrate without additional ingredients or stimulants. Monitor your kidney function if you have any pre-existing kidney issues, though research shows creatine is typically safe for healthy kidneys. The British Association of Dermatologists guidelines for the safe and effective prescribing of oral ciclosporin in dermatology 2018, although not directly related to creatine, emphasize the importance of monitoring serum creatinine and blood pressure in patients taking certain medications, which can inform our approach to monitoring kidney function in creatine users 1. However, the most recent and relevant guidance for creatine use comes from the UEFA expert group statement, which provides recommendations on dosage and monitoring 1. Some key points to consider when taking creatine include:
- Drinking plenty of water to stay hydrated
- Monitoring kidney function, especially if you have pre-existing kidney issues
- Starting with a lower dose to minimize side effects
- Using only pure creatine monohydrate without additional ingredients or stimulants
- Being aware of potential digestive discomfort and adjusting your dosage or consultation with a healthcare professional as needed.
From the Research
Monitoring for 16-year-old taking Creatine
When a 16-year-old takes creatine, it is essential to monitor certain aspects of their health.
- Kidney function: As creatine supplements can affect kidney function, monitoring serum creatinine levels is crucial 2, 3.
- Serum creatinine levels: Understanding the limitations of serum creatinine as a biomarker of kidney function is vital for accurate interpretation of results 2.
- Analytical limitations: Being aware of the analytical limitations of serum creatinine, such as reference intervals, standardization, and analytical interferences, is necessary for precise measurement 3.
- Muscular mass and protein intake: Changes in muscular mass or protein intake can influence serum creatinine concentrations, which should be considered when monitoring kidney function 3.
- Glomerular filtration rate: The relationship between serum creatinine and glomerular filtration rate is hyperbolic, making it essential to consider the precision of creatinine-based equations, especially in low or normal-low creatinine levels 3.