What to Know About Creatine and Why the Military Regulates it for Special Forces

Creatine monohydrate is among the most popular and widely researched dietary supplements globally. Athletes and fitness enthusiasts, among others, use it as they seek to enhance physical performance and muscle growth.

Its reputation is built on decades of scientific research and practical results, making it a common addition to sports nutrition routines and even daily health regimens for older adults. I have seen mixed results when athletes undergoing rigorous special operations-level training take creatine. These athletes typically are still competing in high school or collegiate sports programs but attend a Special Warfare exposure weekend or screening, such as what the U.S. Naval Academy does each semester.

In military training like Basic Underwater Demolition/SEAL training (BUD/S), all supplements are banned for those enrolled. This is largely a result of dosing and hydration needs not being fully misunderstood and cases of misuse in the 1990s and early 2000s.

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I saw many special ops recruits who were collegiate athletes struggle with severe cramps and digestive issues. This was my first exposure to the supplement, and the performance of users was not impressive. Shortly afterward, the military banned all supplements from special ops selection programs.

In recent years, creatine has made a comeback with science-backed studies showing benefits over a wide range of ages. While it remains banned from high-intensity military training programs -- and should continue to be, in my opinion -- the benefits of regular training doses have shown remarkable results for high-performing athletes and the aging population, outside of just adding bulk.

These results include:

• Improved short-term memory.
• Enhanced mental and cognitive function.
• Longer attention spans.

Science has opened my eyes to the use of creatine for many different reasons, not just larger biceps. Here’s what you need to know.

What Is Creatine Monohydrate?

Creatine is a naturally occurring compound that can be synthesized in the body. The average adult requires 3 to 5 grams of creatine a day.

You can get creatine from dietary sources such as red meat, poultry and fish. If you are a meat eater, you can naturally increase your daily creatine intake by eating 12 ounces of steak, chicken and certain fish, which contain 2 grams, 1.5 grams and up to 5 grams of creatine, respectively. Herring contains 5 grams of creatine per 12 ounces, and salmon is comparable in calories to steak.

However, cooking meat to a well-done temperature decreases the amount of creatine consumed. If you’re a vegetarian, you may want to supplement that, but your body can still synthesize creatine (1 gram daily) with plant-based protein. Discuss with a nutritionist or health-care provider about the proper dosage, especially if you are an athlete or highly active.

There are many things to consider when deciding to take supplements:

• Do they agree with your digestive system?
• What is the appropriate dosage?
• Is it a safe and reputable company that develops and distributes supplements?

Side Effects

The effects of creatine can include weight gain, nausea or diarrhea, and it is not recommended for people with kidney disease, liver disease or diabetes. Severe cramping may also occur, likely ending an athlete's training day.

Recommended Dose

A daily dose of 3 to 5 grams of creatine monohydrate is effective for most individuals. This can be taken at any time of day, with or without food. Power and strength athletes may take much larger dosages (10 to 20 grams), leading to greater effects on performance and how the body handles it.

Hydration

Drink plenty of water throughout the day to support healthy hydration and reduce the risk of cramping or discomfort. Depending on your creatine dosage, gender and size, you may need to consume 3 to 4 liters per day, which is roughly a gallon of water. If you are sweating profusely, you’ll need more.

Third-Party Verification for Supplement Safety

If you choose to supplement, purchase any products from independently tested companies from organizations that test for impurities, such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP) or the Consumer Lab.

Thorne is another option to consider. Thorne is a trusted brand for Olympic athletes because of its NSF-certified products. In 2016, Thorne became the first nutritional supplement company to be endorsed by the U.S. Olympic Committee for supplying U.S. national teams. However, athletes must select from Thorne's specific "Certified for Sport" line, as not all Thorne products are tested to this strict standard.

Research and Benefits That Deserve Consideration

Creatine has always been linked to improved muscle growth, strength growth and power performance enhancements. With resistance training, sprinting and explosive movements, creatine can increase the body's capacity to perform these short full-effort activities. These benefits have been observed in trained athletes and recreational exercisers.

Mental performance has been linked to creatine supplementation by supporting cognitive function. Studies suggest users can improve short-term memory, mental fatigue and overall cognitive processing, especially in situations where the brain's energy demands are elevated, such as during periods of high stress, sleep deprivation or intense mental tasks. This supplement has been especially helpful with aging populations.

A recent discovery has to do with mental and physical performance after poor sleep. Creatine supplementation may help mitigate some of the negative effects of poor sleep by supporting energy availability in the brain and muscles. While not a substitute for adequate rest, creatine may offer some resilience against the cognitive and physical declines associated with occasional inadequate sleep. For the tactical professional, this holds much promise for shift work and broken sleep periods.

Keep in mind, though, that the effectiveness of creatine may vary, depending on the intensity of training and the availability of hydration before, during and after training. In some cases, it can even be detrimental.

Although you can take creatine as a civilian and in the military before entering military special ops service programs, I still do not recommend it. Many supplements create psychological and physiological needs through their use during strength training and muscle development, and that can be an issue in high-attrition training programs.

You cannot and should not take it during actual military training programs that require long hours of intense physical activity in less than hospitable environments.

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