Creatine Monohydrate
Another essential amino acid, creatine is used by many during workouts to improve their muscle performance. It is believed that it helps in muscle repairing as well as helping with weight lifting when short bursts of energy are needed. As such, when creatine is included in a diet pill it is usually in a pill with many stimulants that is targeted towards weight lifters and athletes. About half of the creatine in our bodies is created in the liver, kidney’s, and pancreas while the other half comes from red meat.1
Research
One study found that “Increase in body mass following creatine loading was maintained after 6 weeks of continued supplementation…our findings suggest that prolonged creatine ingestion induces an increase of fat-free mass.”2
But aren’t diet pill ingredients meant to make us lose weight? Well, we shouldn’t be surprised at these results, as the purpose of creatine isn’t to make you lose weight, but to promote lean muscle mass. Hence the previously mentioned inclusion in weight lifting supplements. Creatine is often taken as a seperate supplement (often in powder form) and in a pretty high dosage amount. Most studies have typical dosage amounts of 20 grams per day during a “loading” period (mentioned in the study) and 2 grams per day after that.
As far as research goes, many studies support creatine’s claims to help with muscle performance.
Conclusion
Creatine is likely to effectively do its job. That job is to help with muscle performance, however, and not to cause you to lose weight. The caveat here is that the amounts of creatine that are often used in diet pills is nowhere near the amounts that are proven in studies or even the amounts that are used during seperate supplementation of creatine. Bottom line: if you want to lose weight, look elsewhere. If you want to build muscle, it is a plus if creatine is in the diet pill but you still may be better off supplementing with creatine seperately in the proven amounts.
It’s important to note that studies are still unclear as to the long term safetly of supplementing with creatine.