Creatine is one of the most well-researched and highly popular exercise performance-enhancing supplements on the market. But, not all creatine supplements are created equal. As with any dietary supplement, it’s essential to know what to look for and what to avoid for your health and safety and your wallet.
If you are considering a creatine supplement, watch out for artificial sweeteners and dyes, added sugars, fillers, and additives that may harm your progress. These ingredients can sometimes be hidden in plain sight. Be diligent about reading supplement labels for these ingredients to make sure you are making the best choice for you.
Artificial Sweeteners and Dyes
Many dietary supplements contain artificial sweeteners and dyes to improve the flavor and appearance of the product, however, these ingredients have been connected to various health concerns.
Artificial sweeteners, such as sucralose and aspartame, are commonly added to supplements and food products to add sweetness without the calories. These are often hundreds to thousands of times sweeter than table sugar which makes them cost-effective for supplement companies and desirable for consumers who are trying to reduce their sugar intake. However, it’s not as good as it sounds.
Sucralose, also known as Splenda, is 600 times sweeter than table sugar but one study found that consuming sucralose can lead to a chemical reaction that can damage human DNA and potentially lead to a leaky gut. Both of these can increase inflammation and the risk of developing health conditions such as cancer [1].
Additionally, the artificial sugar aspartame, which is 200 times sweeter than table sugar, has been linked to various health concerns including the development of obesity, type 2 diabetes, autism, neurodegenerative disorders, skin conditions, and even cancer. While many of these require further studies, the ongoing research shows us the potential health implications of consuming these types of products [2].
Other common artificial sweeteners for which to check your supplement labels are acesulfame potassium, saccharin, and neotame.
Powdered beverages, such as creatine supplements, are also prone to artificial dyes to enhance the appearance and elude the flavor of the product. For example, if a powdered supplement is advertised as being cherry flavored, it might include red dye to give it the appearance of that flavor.
Like artificial sugars, these dyes have been linked to various health concerns, specifically Red No. 3 (Erythrosine), Red No. 40 (Allura Red), Yellow No. 5 (Tartrazine), Yellow No. 6 (Sunset Yellow), Blue No. 1 (Brilliant Blue), and Blue No. 2 (Indigo Carmine) [3].
Instead, you can opt for a clean creatine supplement like our strawberry flavored creatine monohydrate powder flavored with real strawberry fruit juice powder.
Added Sugars
While it’s important to try and choose supplement products that avoid the use of artificial sweeteners, we also have to pay attention to regular sugar. Many supplement companies include added sugars in their products to improve the flavor profile; however, consuming high amounts of added sugars has been found to increase the risk of several health conditions including obesity, type 2 diabetes, heart disease, and cancer [4].
According to the American Heart Association, consumers should limit their added sugar intake to no more than 25 grams per day for women and 36 grams per day for men [5].
Sugar can be found in the ingredients list under several names including cane sugar or evaporated cane juice, cane syrup, corn syrup, barley malt, and agave.
You can see the amount of added sugars in a food or supplement product by looking at the label on the back. Added sugars are required to be listed whether it is a food product or nutrition supplement. A good rule of thumb is to try to choose products that contain less than 5 grams of added sugars per serving.
Fillers and Additives
Other ingredients to avoid in your creatine supplements are unnecessary fillers and additives. These are commonly included in supplements to add bulk, alter the appearance, or increase the shelf life but don’t often contain any nutritional value. Some may even be harmful.
Fillers and additives to watch out for in your supplement products include magnesium stearate, silicon dioxide, titanium dioxide, microcrystalline cellulose, stearic acid, talc, and propylene glycol. While not all of these are proven to have harmful effects, the risk may not be worth it.
For example, titanium dioxide, a whitening agent, is approved and recognized as safe by the FDA for food and supplement products; however, other health agencies, such as the International Agency for Research on Cancer, have listed titanium dioxide as a Group B carcinogen [6, 7].
Some additives, particularly in sports nutrition supplements, may be banned. While these should not be found in any legitimate sports nutrition supplements, some fake supplements can exist online. Always choose supplements from trusted brands and watch out for additives such as anabolic steroids, stimulants such as ephedrine and amphetamines, and peptide hormones such as human growth hormone (HGH) in products as these are banned for being unsafe.
For a list of all banned substances and their listed names to look out for on your supplement ingredient list, check out this link. You can also look for products that contain the NSF Certified for Sport seal on the label which ensures they are free of any banned substances [8].
How to Read Labels Effectively
Knowing what to look for on your supplement labels is key. Always read the supplement facts label and ingredients list before purchasing any dietary supplement to make sure you know what is going into the product you choose.
Specifically, look for the ingredients listed above as these are key ingredients to avoid. Look for certifications that ensure your product is of good quality, such as third-party testing and the NSF Certified for Sport seal.
Make sure to check the product you are choosing for any warnings listed that may include allergy information and ensure there is contact information present on the label to report any adverse events.
Conclusion
While creatine itself has a lot of benefits backed by research, not all creatine supplements are created equal. It’s important to know what to look for in your creatine supplements to ensure you are getting a high-quality product without the health risk. Always be aware of the ingredients in your supplement product and do your research before choosing one to add to your routine.
