Creatine has become a staple supplement for people who want to improve exercise performance and recovery. Still, some online chatter claims that creatine is a steroid and warns people to avoid it.

We asked Pieter Cohen, MD, an associate professor of medicine at Harvard Medical School and general internist at Cambridge Health Alliance, to clarify whether creatine supplements qualify as steroids.

*This interview has been edited and condensed for clarity.

Q: Is creatine actually a steroid?

Cohen: I wouldn’t consider creatine a steroid. Creatine is just a few linked amino acid precursors and acts much more like a micro-protein. It really has nothing to do with steroids like testosterone. The whole mechanism route, the way testosterone works, and its side effects, are completely different. 

Taking creatine or testosterone could make you stronger in specific situations, and I think this overlapping end result may create some confusion. I’m not saying that creatine will have the same effects as testosterone at all, but in terms of trying to help muscle strength, they’re both working on that same thing. 

Just remember that creatine and testosterone have very different mechanisms and safety profiles. I wouldn’t think about creatine as a steroid at all. Instead, think about creatine as an amino acid or a very small protein.

Is Creatine Safe Because It’s Naturally Occurring?

Creatine is quite safe. Some people experience gastrointestinal side effects, nausea, or headaches with creatine. But, creatine doesn’t have any of the dangerous side effects—like aggression, irritability, or sexual dysfunction—that are associated with steroids.

However, the reason creatine is safe is not that it is “naturally occurring.” Snake venom is naturally occurring, so whether or not something is “natural” has no effect on its safety.

Caffeine is also naturally occurring, extremely safe at normal doses, and frequently sold in supplements. But a teaspoon of pure caffeine could kill you. It’s all about the dosage.

Even though supplements may have “naturally occurring” ingredients, they are not well-regulated for ingredient quality or quantity before they are sold. You should check third-party verifiers, like USP, NSF, or NSF Certified for Sport, to ensure that the label actually matches what is in the supplement.

Does Creatine Actually Improve Workouts?

Taking creatine supplements on their own won’t do anything to improve strength. You have to take creatine with significant exercise to see some gains.

The great majority of ingredients sold as sports supplements have no proven benefit to improve strength, endurance, or anything else. But creatine is really an exceptional ingredient since it actually has some proven benefits. 

However, just because creatine is a safe supplement to try does not mean it is good to experiment with other types of sports supplements. I do not recommend taking pre-workouts or “natural” muscle-building supplements.

Linda Walker, the new owner of
Tea Cozy, has tasted over 180 varieties of tea. She was a high
school sophomore in 2010 when she interned at the small tea shop
at the Arthouse on R. Walker took over after the previous owner,
Nami Thompson, retired in July. Walker, when she’s not putting
the dishes to wash or managing the floor, can be found educating
customers about various loose-leaf teas and serving a gongfu
cha-style tea tasting experience.

Gongfu cha, which means making
tea with effort in Chinese, is a method of preparing and
appreciating high-quality tea in small amounts, through repeated
pours. In November 2022, UNESCO added China’s traditional tea
processing techniques and associated social practices, including
gongfu cha, to its Representative List of the Intangible Cultural
Heritage of Humanity.

Gongfu cha is a skillful,
artistic approach anybody can do at home with a gaiwan (a Chinese
teacup with a lid and saucer) or a small tea set. It involves
steeping large amounts of tea leaves in a small teapot, up to 20
times, and pouring the tea into cups. With each pour, the flavors
unfold further, revealing the leaves’ qualities.

This style of brewing tea is
growing in popularity in the Sacramento area. The experience is
considered meditative because it involves multiple preparatory
steps that encourage mindfulness, patience and presence. Many are
turning to the art form as another way to find balance and
harmony.

Cozying
up

“Different cultures are
interested in it, not just Chinese,” Walker says. “It’s the
younger (people), like high school or 20-something-year-olds, who
are invested in their spiritual growth.” She says she gets
customers from the “Russian rap scene” and in punk rock and metal
gear who are curious about oolong and other elements of Chinese
tea culture.

Walker explains how gongfu tea
connects people from various cultures and ages and has become
increasingly popular over the past five years. This led Walker to
start selling teaware and to create a gongfu cha starter kit for
beginners who want to get started but find it daunting.

Walker says this gongfu cha is
about adding five minutes of calm to one’s life, and tea pouring
helps break the cycle of around-the-clock social media scrolling
and other activities that might add stress. But she cautions
customers against getting bogged down by tea choices. In the end,
she says, “It’s just tea leaves and water.”

Beauty in the
ceremonial

For M.J. Greenmountain,
director of Jade Valley Retreat and CEO and founder of Jade
Mountain Tea, gongfu tea is a way of life. Each day, he
incorporates it into his yoga practice.

“I love how it makes me feel
physically,” Greenmountain says, “the calmness of the ritual, the
medicine of the pu’erh.” Pu’erh tea is a fermented tea from
Yunnan, China, said to have medicinal benefits. Greenmountain
says gongfu has helped him with his attention and focus, as well
as with physical problems.

Greenmountain got into this
ritual after meeting a teacher 27 years ago who taught him beyond
tea culture, opening up an “entire universe” for him. For Greenmountain, it’s the whole
experience, such as the tea art, aesthetics, meditation practice,
writing poetry, singing (Greenmountain is a musician), that adds
depth to his life. It’s also the “sense of beauty in the
ceremonial,” the way the table is set up, the tea set, the tea
room, the tea space, the atmosphere, that awakens his innate
senses.

Greenmountain also noticed a
growing interest in gongfu tea in the greater Sacramento Valley
and foothills because it is accessible to everybody. He says it’s
about cultural inclusion and people becoming more open.
Greenmountain says this method of brewing tea also helps one to
pause, step away from all the noise, and do something simple and
elegant for oneself.

Greenmountain, who has been
teaching Zen and about tea for the last 15 years, offers an
authentic gongfu cha tea tasting experience. He says anyone can
do this regardless of cultural background and can get started at
any skill level. The best way is to find a local reputable tea
house and start there. Once a person decides to practice this,
it’s essential to do so consistently to notice the benefits and
results. For Greenmountain, referring to how gongfu has made him
feel: “I like how I move in the world, how I relate to the world.
It’s been a life-changing thing.“

Sense of
wonder

Deborah Jane, owner and
creator of Botanica Village Apothecary, primarily practices
Western herbalism. However, she recently also started offering
gongfu tea for $25 at her store in Fair Oaks Village.

Her
foray into this Chinese style of brewing tea began as an
undergrad at UC Santa Cruz. “I was practicing gongfu tea, and I
didn’t call it that. I had these little teapots, and I would
drink Chinese green tea.”
She says she would frequent the now-closed Santa Cruz tea and art
store
Rivendell, where the
“teaman” (owner Wayne Brennan) would serve her tea when she
stopped by.

Some time later, Jane began
studying Japanese-style tea at the meditation center
Temple Kukuri in Fair Oaks and became fascinated by
pu’erh. Her teacher, Sawako Ama, didn’t use pu’erh and
referred her to Greenmountain,
who Jane had already met once before at an event at the temple.
She ended up studying with him for over a year and a half and
says she will continue her education with him to expand her tea
knowledge.

Jane enjoys this art form so
much that she brings a gongfu cha tea set on trips. “My favorite
is to take my little portable set and go to the river here, or
nature, when we’re up in the mountains or on
vacation.” Jane says
gongfu cha “feels like meditation.” Jane says this method of
preparing tea is more than just about slowing down. “You can have
tea anywhere,” she says, but it’s the beauty and nature
surrounding the practice that evoke a sense of wonder for
her.

“It brings me to a place of
that centeredness,” Jane
says, “but also gratitude for who I am and all the nature around
us that gives me direction in my life, especially at practicing
Western herbalism. So these cross, these come together.”

–

Stay up to date on art and culture in the Capital
Region: Follow @comstocksmag on
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The Asia-Pacific Calcium Supplement market has been experiencing substantial growth due to rising health awareness and increasing consumer demand for dietary supplements. This market is characterized by a diverse range of products catering to various dietary needs, including vegan and lactose-free options. The Global Asia-Pacific Calcium Supplement Market size is estimated to be valued at USD 1.2 billion in 2025 and is expected to reach USD 2.5 billion by 2032, exhibiting a compound annual growth rate (CAGR) of 11.5% from 2025 to 2032.

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● Innovations in product formulations, such as the introduction of plant-based calcium sources, are attracting health-conscious consumers. Companies like Swisse and Blackmores have reported over a 30% increase in sales of their plant-based calcium products in 2024, reflecting a shift towards more sustainable options.

● E-commerce platforms have become a crucial distribution channel for calcium supplements, especially post-pandemic. In 2024, online sales accounted for nearly 40% of total sales, demonstrating the growing reliance on digital shopping.

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• Garden of Life

• Bayer AG

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• Amway Corporation

• NutraBlast

• Pure Encapsulations

Leading companies in the Asia-Pacific Calcium Supplement market are leveraging innovative marketing strategies to enhance brand loyalty. For instance, Swisse has focused on influencer partnerships to reach younger demographics, resulting in a 25% increase in brand engagement in 2024. Meanwhile, Blackmores has emphasized sustainability in its production processes, which has attracted environmentally conscious consumers.

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The Asia-Pacific Calcium Supplement market is expanding due to several key drivers. Growing health awareness has prompted consumers to seek preventive healthcare solutions. For instance, the 2024 consumer survey showed that over 60% of respondents are actively taking supplements to prevent health issues. Additionally, the aging population in countries like Japan and South Korea is significantly contributing to market growth, with the elderly population projected to reach 35% by 2035. Moreover, increasing disposable incomes and urbanization are driving demand for premium supplement products. The rise of fitness culture and dietary changes, such as veganism, has also opened new avenues for plant-based calcium supplement offerings.

➤Emerging Trends and Market Shift

The Asia-Pacific Calcium Supplement market is witnessing notable trends such as the rise of personalized nutrition. Consumers are increasingly looking for tailored supplements that meet their specific health needs, prompting manufacturers to innovate. Furthermore, there is a growing focus on transparency in ingredient sourcing, with brands highlighting their ethical practices to build trust with consumers. In 2024, brands that showcased clear ingredient sourcing experienced a 20% increase in customer loyalty, indicating a shift towards more informed consumer choices.

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One significant opportunity lies in the Powder segment, which is gaining traction for its versatility and ease of use in various recipes. With a growing trend towards meal replacement and smoothies, powder calcium supplements are expected to see a 15% growth rate by 2025. Regionally, the Asia-Pacific market presents a high-impact opportunity, especially in India, where the increasing middle-class population is driving demand for health supplements, leading to forecasted growth rates of over 12% annually.

➤Frequently Asked Questions

Who are the dominant players in the Asia-Pacific Calcium Supplement market?

The dominant players include Swisse, Blackmores, Herbalife Nutrition, and GNC Holdings, among others.

What will be the size of the Asia-Pacific Calcium Supplement market in the coming years?

The market is expected to grow from USD 1.2 billion in 2025 to USD 2.5 billion by 2032.

Which end-user industry has the largest growth opportunity?

The healthcare and wellness industry presents the largest growth opportunity due to increased health awareness.

How will market development trends evolve over the next five years?

Trends will likely include personalized nutrition and a focus on sustainable, ethically sourced ingredients.

What is the nature of the competitive landscape and challenges in the Asia-Pacific Calcium Supplement market?

The competitive landscape is characterized by numerous players focusing on innovation and sustainability, with challenges including regulatory compliance and market saturation.

What go-to-market strategies are commonly adopted in the Asia-Pacific Calcium Supplement market?

Companies are increasingly using e-commerce platforms and influencer marketing to reach a broader audience and enhance brand engagement.

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Mr. Shah

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