Creatine and Diabetes: Is Creatine Safe for Diabetics?

Diabetes remains a significant health concern globally, affecting millions of individuals, but the way we manage it is changing. As we begin to learn how to manage diabetes through diet, it's only natural that we take a look at common nutritional supplements that may positively impact people with diabetes.

That's where creatine comes in. Its energy-regulating, muscle-boosting benefits may be appealing to those dealing with blood sugar instability–but is creatine safe for those with diabetes?

All your creatine diabetes questions are covered below. Let's dig in:

If you're wondering why you may even consider creatine diabetes supplements, here's a good reason: it's one of the most extensively researched dietary supplements of all time. No supplement has had quite as much hype as creatine, nor has any supplement had such extensive research performed on it. In fact, there are over 700+ human studies on creatine.

Creatine is a naturally occurring compound found primarily in the muscles, where it plays a crucial role in increasing the body’s availability of adenosine triphosphate (ATP), the primary source of energy, especially during resistance-based exercise.

While the body produces about half of our creatine endogenously, the other half needs to be obtained through diet, either from dietary sources of creatine such as meat and fish or from dietary supplements.

Creatine supplements, widely popular among athletes and fitness enthusiasts, offer a convenient way to enhance muscle strength, power, and endurance. Despite its track record as an athlete’s supplement, research suggests that it may also play a worthy role in enhancing brain health and cognitive function, especially in those with depression.

(You may want to read "The Nootropic Truth About Creatine" to learn more.)

However, some users may experience common side effects like gastrointestinal discomfort or water retention, which can be especially concerning for those with diabetes who may already deal with similar symptoms.

So, what's the verdict? Can you take creatine if you have diabetes? Here's what we know:

Diabetes encompasses a group of metabolic disorders characterized by elevated blood sugar levels, resulting from either insufficient insulin production or the body's inability to effectively use insulin.

The three primary types of diabetes include Type 1, Type 2, and gestational diabetes, each with distinct causes and management strategies. Diabetes can have profound effects on overall health, increasing the risk of various complications such as cardiovascular disease, kidney damage, nerve damage, and vision impairment.

Proper dietary management is essential for diabetics to control blood sugar levels and prevent complications. Let's take a look at how creatine fits into this picture:

Now, let's address the question: how does creatine supplementation impact individuals with diabetes?

While research supporting creatine consumption in people with Type 2 diabetes (T2) is extensive, there is a notable lack of studies investigating its effects in individuals with Type 1 diabetes (T1), indicating a need for future research.

Some research does help us understand the potential impact creatine may have on blood sugar levels and insulin resistance, but the evidence isn't specific to diabetes. For instance, research has found that increased muscle mass and frequent muscle contraction may improve insulin sensitivity and glucose uptake into cells in individuals without diabetes.

In general, the potential benefits of Creatine consumption include:

• Enhanced muscle strength and power during high-intensity activities (2021 )

• Increased muscle mass and hypertrophy ( 2022 )

• Improved exercise performance, especially in short-duration, high-intensity activities like weightlifting and sprinting ( 2012 )

• Accelerated post-exercise recovery, reducing muscle soreness and fatigue ( 2024 )

• Enhanced brain function and cognitive performance, particularly in tasks requiring short-term memory and decision-making ( 2023 )

• Potential protective effects against neurological diseases like Parkinson's and Alzheimer's, although further research is needed to confirm these benefits ( 2014 )

• Improved hydration status due to creatine's ability to increase water retention in muscle cells, which may benefit overall athletic performance and exercise endurance ( 2012 )

For diabetics, there may be other benefits at play. Some evidence suggests that creatine may influence glucose metabolism and insulin sensitivity, potentially offering benefits for diabetic individuals. However, the exact mechanisms underlying these effects are not fully understood.

Creatine supplementation has also shown potential benefits in  improving glycemic control , indicated by reduced HbA1C levels, particularly when combined with exercise.

During resistance training, muscle contraction facilitates the uptake of glucose into muscle cells, aiding in lowering blood glucose levels. While this mechanism has been extensively studied in individuals with T2 diabetes, its applicability to those with T1 diabetes remains uncertain due to insulin deficiency and liver glucose production.

There are two common approaches to dosing creatine: a loading phase and a maintenance phase.

The loading phase, which lasts 5-7 days, typically involves consuming 0.3g per kg of body weight per day. The maintenance phase consists of supplementing with 5g per day and continues daily after the loading phase.

Keep in mind that creatine loading is a technique used by athletes and is not necessary for regular supplementation. Taking 5g of creatine per day is plenty for most people.

Also, note that the concept of cycling creatine has become popular among fitness enthusiasts. However, cycling creatine supplementation is unnecessary based on current evidence. 

Finally, keep in mind that some supplements combine creatine and caffeine, a combination that boosts energy and brain power. So, keep your caffeine consumption in mind when taking creatine supplements. 

For diabetics considering creatine supplementation, several safety considerations must be taken into account.

First, creatine can impact blood pressure, which is a primary concern for many managing their blood sugar levels. 

One of the main concerns surrounding creatine supplementation is its potential impact on kidney function, particularly in individuals with diabetes who are already at increased risk of kidney disease. However, research findings suggest that moderate creatine consumption does not adversely affect kidney function in individuals with T2 diabetes.

Creatine has also been wrongfully accused of causing liver damage, but most sources suggest that creatine is safe for the liver in healthy adults. Furthermore, creatine does not cause significant weight gain, despite common myths. 

While creatine is generally considered safe for most individuals, there are potential risks associated with its use, particularly for those with underlying health conditions like diabetes.

It's crucial for diabetics to consult with healthcare professionals before starting any supplementation regimen, as individualized advice can help assess the appropriateness and potential risks. Precautions such as monitoring blood sugar levels, staying hydrated, and being vigilant for any adverse effects are essential for safe creatine supplementation in diabetic individuals.

While concerns have been raised regarding potential harm to kidney, liver, or heart function, no conclusive evidence has linked moderate creatine supplementation to adverse health effects.

In general, the most common side effects associated with creatine supplementation include:

The relationship between creatine supplementation and diabetes is a complex and evolving area of research. While creatine offers potential benefits for muscle health and performance, its safety and efficacy for diabetic individuals require careful consideration.

Consult with your healthcare provider and adhere to personalized recommendations while navigating the use of creatine supplements for diabetes. As research continues to uncover the intricacies of this relationship, it's essential to prioritize informed decision-making and prioritize individual health and well-being.

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2. “Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/

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4. “The Effect of Prior Creatine Intake for 28 Days on Accelerated Recovery from Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975653/

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7. “Creatine Phosphate” https://www.sciencedirect.com/topics/medicine-and-dentistry/creatine-phosphate