Keeping active and maintaining muscle strength can be a challenge with chronic illness, but taking a creatine supplement could play a helpful role in your wellness journey. Shaun Clayton, a Certified Nutritionist and Operations and Finance Director at the PHA UK, explains more…

What is creatine and what makes it special?

Creatine is a nutritional compound that comes from three amino acids and is found mostly in the muscles of your body, as well in your brain.

Creatine is contained in some foods including red meat, seafood, milk, and soy foods such as tofu and tempeh. It is also widely available in the form of supplements, typically as tablets or in powder form to mix with milk or water, and this article focuses on creatine as a supplement.

As someone who’s studied the research on creatine, particularly for those with cardiopulmonary conditions, I’m excited to share how this supplement could be beneficial for the PH community. Your muscles naturally contain creatine, which helps provide quick energy for daily activities and exercise. When living with PH, maintaining muscle strength becomes especially important for quality of life.

The benefits of creatine that matter for PH:

– It helps preserve muscle strength without straining your heart and lungs.

– It may improve daily activity tolerance, meaning you recover quicker.

– It supports muscle endurance for everyday tasks, which could help maintain independence and improve your quality of life.

– It doesn’t increase blood pressure or heart rate significantly.

Special considerations for people with PH:

1. Start slowly and safely

The standard loading phase (taking larger amounts initially) might not be necessary for PH patients. Instead, consider starting with a modest 3-5g of supplement daily and monitoring how you feel. Typically it takes 30 days for your muscles to be fully saturated.

2. Stay hydrated

Creatine causes muscles to hold more water, which is generally good! But this means staying hydrated becomes even more important for PH patients.

3. Monitor your response

Keep track of how you feel, especially during the first few weeks. Any unusual symptoms? Share them with your healthcare team.

Working with your healthcare team

This is so important! Before starting any supplement, including creatine, have a conversation with your PH specialist. They understand your specific situation and can help:

– Determine if creatine is right for you.

– Adjust dosage based on your needs.

– Monitor any potential interactions with your medications.

– Track your progress safely.

The research behind creatine

Studies have shown that creatine can be particularly helpful for those with chronic cardiopulmonary conditions. While specific research in PH is still growing, evidence suggests that creatine can help maintain muscle strength without putting extra strain on the heart and lungs, which is a crucial benefit for PH patients.

A real-world perspective

It seems that many people with various cardiopulmonary conditions have found that creatine helps them maintain their independence and ability to perform daily tasks. However, everyone’s experience is unique and what works wonderfully for one person might need adjustment for another.

Practical tips for getting started with creatine:

1. Choose quality

Look for pure creatine monohydrate from reputable manufacturers.

2. Time it right

Take it with meals to help absorption and minimise any digestive adjustment.

3. Keep it simple

Mix with water or your favourite beverage – no need for complicated protocols.

4. Be patient

Benefits typically develop over several weeks of consistent use.

The bottom line

Living with PH presents unique challenges, and maintaining muscle strength is a crucial part of managing your condition. Creatine might be one tool in your wellness toolkit that helps support your quality of life without adding undue stress to your cardiovascular system.

Remember: This journey is about finding what works best for you. Start slowly, listen to your body, and always keep your healthcare team in the loop. You’re not just taking a supplement, you’re taking an active role in managing your health.

Have you considered trying creatine, or do you have questions about how it might fit into your PH management plan? You can contact Shaun at nutrition@phauk.org.