Have you ever wondered, “Does creatine make you taller?” Several studies show that creatine helps inhibit myostatin, a human growth hormone that allows protein synthesis in the body and increases muscle size. Additionally, creatine is an amino acid that can contribute to human growth.
Theoretically, if creatine increases muscle mass, it could also make you grow taller. Although there is no concrete evidence to support this claim, some people believe that taking creatine could help them to reach their maximum potential height.
If you’re considering taking creatine to grow taller, this article will provide more information on the possible risks and benefits. Keep reading to learn more!
What is Inside My Creatine Supplement?
There are three types of creatine used in supplements: creatine monohydrate, ethyl ester, and micronized creatine. However, creatine monohydrate is the most popular and research-backed form of creatine. Additionally, it is the cheapest and most easily absorbed form.
Micronized creatine has been treated to reduce the particle size for better absorption and a lower risk of gastrointestinal (GI) side effects, such as stomach cramping.
Meanwhile, creatine ethyl ester is a more expensive form of creatine treated with ethyl ester. This treatment is supposed to increase absorption and bioavailability, but little evidence supports these claims.
The recommended dose of creatine is 0.3-0.5 grams per kilogram of body weight per day. While for a 150-pound person, this would be approximately 20-25 grams daily. It’s best to split this dose into two or three smaller doses to minimize the risk of GI side effects.
Aside from these primary types, many creatine supplements on the market contain additional ingredients, such as vitamins, minerals, amino acids, and herbs.
These ingredients may improve absorption or affect growth, but little evidence supports these claims. In most cases, sticking with a simple creatine monohydrate supplement is best.
Here is the breakdown of a typical 5-gram serving of a dietary creatine monohydrate:
- Creatine Monohydrate: 5 g
- Vitamin C (Ascorbic Acid): 60 mg
- Zinc (as Monomethionine and Aspartate): 5 mg
- Sodium: 20 mg
How Does Creatine Work?
When you take creatine, it is absorbed into the bloodstream and transported to the muscles. Once in the muscles, it is converted into phosphocreatine. Phosphocreatine produces ATP, the primary energy source for muscle contractions.
ATP is produced through glycolysis, the breakdown of glucose to produce ATP. Creatine supplementation increases muscle ATP levels, increasing muscle size and strength.
The muscle creatine phosphate supplies energy to cells, particularly muscle cells, making it especially helpful for muscle contraction energy.
One study found that taking creatine for five days increased muscle creatine phosphate levels by 23%, resulting in a total 5% increase in muscle ATP production.
In addition to increasing muscle ATP levels, creatine supplementation improves muscle glycogen levels. Muscle glycogen is the storage form of glucose in muscles and is used for energy during high-intensity exercise.
On the other hand, intaking too much creatine consumed may result in growth hormone resistance, which is a condition that reduces the efficiency of growth hormone to stimulate taller growth.
Therefore, while creatine supplementation is made for athletes to have more energy for their workouts, it also has the potential to stunt growth in children and adolescents if not taken in the right amount.
Will Creatine Stunt My Growth?
The evidence is inconclusive if you’re curious whether creatine can promote growth or stunt it. Some studies show that creatine can increase growth hormone levels and help muscle growth.
Studies show that a dose of a 20g dietary creatine supplement offers a significant acute stimulation of markers of satellite cell activation following eccentric exercise, which are cells that play a role in muscle growth and regeneration.
This study suggests that creatine supplementation may lead to an increase in muscle growth. However, more research is needed to determine the long-term effects of creatine supplementation on growth.
It’s also important to note that taking too much creatine may result in growth hormone resistance, a condition that reduces the efficiency of growth hormone to stimulate taller growth. This means that while creatine supplementation is made for athletes to have more energy for their workouts, it also has the potential to stunt further growth in children and adolescents if not taken in the right amount.
Following the recommended dosage is 3-5 grams daily is essential to avoid any potential adverse effects on growth. You should also consult a doctor before taking creatine if you’re under 18.
Does Creatine Affect Human Growth Hormone?
There is no solid evidence that creatine affects human growth. However, one study found that taking a 20-gram creatine supplement daily for five days increased growth hormone levels by about 15%.
Additionally, this supplement helps in overall growth where it helps in inhibiting myostatin, which is a protein that limits muscle growth.
While this study shows that creatine can increase growth hormone levels, it’s important to note that the subjects were healthy young men. Moreover, it’s unclear if the same results would be seen in other populations, such as children or adolescents.
More research is needed to determine the long-term effects of creatine supplementation on growth hormone levels.
Benefits of Creatine
While more research is needed to determine the long-term effects of creatine supplementation, there are several potential benefits associated with taking this supplement.
Here are some of the known benefits of creatine:
- Increases muscle mass
- Improves exercise performance
- Enhances muscle strength
- Improves brain function
- Assists in muscle growth
Although there is no solid evidence that creatine affects growth hormone levels, this supplement has several potential benefits that may be beneficial for athletes and bodybuilders.
Side Effects of Creatine
Just like with any supplement, there are potential side effects associated with taking creatine. The most common side effects are gastrointestinal issues, such as bloating, cramping, and diarrhea.
Other potential side effects include:
- Kidney damage
- Muscle cramps
- Weight gain
- High blood pressure
- Liver damage
Creatine is generally considered safe when taken in moderation. Side effects are more likely to occur when taking high doses of this supplement. If you experience any side effects, stop taking creatine and consult with a doctor.
Frequently Asked Questions
How much creatine should I take?
Taking 3-5 grams of dietary creatine daily is safe. However, you should not take more than five grams daily as this may lead to side effects.
What are the best times to take creatine?
Depending on your goals, you can take creatine before or after your workout. Taking creatine before training may be more beneficial to improving exercise performance. Meanwhile, taking it after exercise may be more effective if you want increased muscle mass.
When will I see results from creatine?
It would take you seven to 28 days to experience the results. Additionally, it would depend on your body type, diet, and workout routine.
How long should I cycle creatine?
There is no definitive answer as to how long you should cycle creatine. However, it’s generally recommended to take a break from supplementation every few months so your body can adjust and prevent potential side effects.
Is creatine safe?
Yes. As long as you follow the recommended dosage of 3-5 grams daily, creatine is safe. You should consult a doctor before taking this supplement if you’re under 18.
Final Thoughts: Does Creatine Make You Taller?
If you’re searching for a supplement that can 100% make you taller, this supplement isn’t it. However, if you’re looking for a supplement that has the potential to help with muscle growth, then creatine is worth considering.
Only a few studies have shown the connection between creatine and growth hormone levels. Although more research is needed, the results from these studies are promising. However, the other benefits of creatine may be more beneficial for athletes and bodybuilders.
If you take this supplement, follow the recommended dosage to reap the benefits and avoid potential side effects.
If you found this article helpful, check other fitness-related articles on ExpertFitness.org.
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Nathan Lloyd, MSc
LICENSED PERSONAL TRAINER
I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.
If you’re interested in my personal coaching programs, please contact me via the contact page.