What Is Creatine?

Creatine is one of the most popular and effective dietary supplements on the market, widely used for its ability to support muscle health and improve exercise performance. Beyond its well-known benefits for athletes and fitness enthusiasts, creatine has also been shown to provide anti-aging effects, support brain health, and deliver various other health benefits.

Creatine is a naturally occurring substance that is produced within the body, as well as being available as a dietary supplement. It is synthesized from three amino acids: L-arginine, L-glycine, and L-methionine. The liver, kidneys, and pancreas work together to produce about half of the body’s creatine supply—around 2 grams per day. The rest comes from dietary sources and supplementation.

Food Sources of Creatine

Creatine is found primarily in animal-based foods, such as red meat and seafood. For instance, one pound of raw beef or salmon contains 1 to 2 grams of creatine. However, it’s important to note that creatine levels decrease when food is cooked. This can make it difficult for people to consume enough creatine from their diet alone, especially for those following a plant-based diet, as plant foods contain little to no creatine. As a result, vegetarians and vegans may benefit from creatine supplementation to maintain adequate levels in the body.

Creatine is available in various supplemental forms, with creatine monohydrate being the most widely recommended and researched. This form has been extensively studied and is considered the gold standard based on scientific evidence for its effectiveness and safety.

What Does Creatine Do in the Body?

Creatine plays a critical role in the body’s energy production process. It is stored in the muscles in the form of creatine phosphate. When muscles contract during activities such as weightlifting, sprinting, or other short bursts of intense exercise, they rely on adenosine triphosphate (ATP) for energy. However, ATP is quickly depleted, as only a limited amount is stored in the muscles. When this happens, creatine phosphate steps in, donating a phosphate group to convert adenosine diphosphate (ADP) back into ATP, effectively replenishing the body’s energy supply. This process allows muscles to continue working at a high intensity for a longer period.

In addition to enhancing energy production, creatine also exerts a variety of other beneficial effects, including antioxidant, anti-inflammatory, and immune-supportive actions. These wide-ranging benefits make creatine a valuable supplement not only for athletes but also for those seeking general health improvements.

The Benefits of Creatine

1. Enhances Physical Performance

Creatine is among the most well-researched supplements in sports nutrition and has been shown to significantly enhance physical performance. It is especially beneficial for high-intensity and short-duration exercises such as sprinting, weightlifting, and other strength-based activities. Over 1,000 published human clinical trials have confirmed that creatine supplementation can increase performance in repetitive, high-intensity exercises by 10 to 20%. Given the overwhelming evidence, major organizations such as the International Society of Sports Nutrition (ISSN), American College of Sports Medicine (ACSM), and the American Dietetic Association (ADA) have all concluded that creatine is the most effective dietary supplement for enhancing exercise performance and building muscle mass.

Creatine’s ability to replenish ATP levels during exercise allows individuals to push themselves harder and longer during their workouts. This not only improves performance but also enables greater muscle adaptations to strength and power training. As a result, creatine is commonly used by bodybuilders, strength athletes, and fitness enthusiasts who are looking to increase strength, muscle mass, and overall physical performance.

While creatine is highly effective for power and strength-based training, research has shown that it does not significantly enhance performance in endurance sports or aerobic activities, such as running or swimming, that last longer than three minutes. However, creatine supplementation may still provide benefits for endurance athletes in specific situations, such as during short bursts of high-intensity effort within endurance events or in the final push at the end of a race. Additionally, creatine has been shown to help prevent muscle damage and promote faster recovery in endurance athletes.

2. Boosts Muscle Growth and Lean Body Mass

Creatine is well known for its ability to support muscle growth and increase lean body mass. Studies have consistently shown that when combined with strength training, creatine supplementation can lead to significant gains in muscle size and strength. This is partly due to creatine’s role in enhancing training intensity, but it also promotes muscle protein synthesis and reduces muscle breakdown, further contributing to muscle growth.

A recent analysis of 28 human clinical studies found that men who supplemented with creatine while engaging in weight or resistance training experienced an average increase in lean body mass of 1.46 kg (3.2 lbs). While women also experienced muscle gains, the increase was smaller, averaging 0.29 kg (0.6 lbs). Interestingly, creatine supplementation alone—without strength training—did not result in significant muscle gains.

Creatine is especially valuable for older adults who are at risk of losing muscle mass due to age-related sarcopenia. By helping to maintain and build lean body mass, creatine supplementation can improve physical performance, functional ability, and quality of life in older adults. This makes it an important tool for healthy aging.

3. Promotes Water Retention and Hydration

One lesser-known benefit of creatine is its ability to promote water retention within muscle cells. By drawing water into the muscles, creatine helps to keep them hydrated, which can improve exercise performance, endurance, and heat tolerance. Proper hydration is essential for preventing cramps, muscle strains, and other issues that can arise from dehydration, particularly during high-intensity or prolonged exercise.

A study of collegiate football players found that those who took creatine supplements for four months experienced significantly fewer muscle cramps, strains, and heat-related illnesses compared to those who did not supplement with creatine.

4. Aids in Muscle Recovery

Creatine’s effects extend beyond performance enhancement to improving recovery after exercise. It helps reduce muscle damage and inflammation, allowing for faster recovery between workouts. By reducing the amount of muscle breakdown that occurs during intense exercise, creatine minimizes muscle soreness and supports quicker tissue repair. This is especially valuable for elite athletes who need to recover quickly to maintain a rigorous training schedule.

Several studies have shown that creatine supplementation can reduce blood markers for muscle damage and inflammation, indicating a faster recovery process. It is also beneficial for both aerobic and anaerobic exercise recovery.

5. Supports Brain Health and Cognitive Function

In addition to its well-known benefits for muscle health, creatine has shown promise for supporting brain health, especially as we age. As we grow older, many of us experience a decline in cognitive function, memory, and overall brain performance. Research suggests that creatine supplementation can help slow these declines and improve brain function by enhancing ATP production in brain cells.

Several studies have found that creatine supplementation can improve memory, intelligence, and cognitive performance in older adults. In one study, participants who supplemented with 5 grams of creatine daily for six weeks demonstrated improvements in both memory and cognitive test scores.

6. Boosts Mood and Well-Being

Creatine may also positively impact mental health by improving mood and feelings of well-being. Human studies have indicated that creatine supplementation can boost mood scores and reduce symptoms of depression. This is likely due to creatine’s ability to enhance energy production in key areas of the brain associated with mood regulation.

Is Creatine Safe?

Creatine is considered one of the safest and most well-tolerated supplements available, both for short-term and long-term use. The International Society of Sports Nutrition (ISSN) has stated that creatine is safe, even when used in doses as high as 30 grams per day for up to five years. This conclusion is based on data from over a thousand human clinical studies, as well as the widespread use of creatine since it first entered the market in the 1990s.

Creatine has been studied across various populations, from infants to the elderly, and no serious adverse effects have been linked to its use. Earlier concerns about side effects such as kidney damage or dehydration have been thoroughly debunked in well-controlled clinical studies.

Dosage and Best Practices

For most individuals, a daily dose of 3 to 5 grams of creatine monohydrate is sufficient. It is often recommended to take creatine after a workout to maximize its benefits. Some people may also choose to undergo a “loading phase” by taking 5 grams of creatine four times a day for 5 to 7 days to saturate the muscles more quickly.

Since creatine causes muscles to retain water, it is important to drink plenty of water—about 8 to 10 glasses a day—while using creatine, especially during the loading phase. Staying hydrated is crucial to avoid dehydration and ensure proper muscle function.

Conclusion

Creatine is a powerful supplement with well-documented benefits for improving exercise performance, muscle growth, recovery, and brain health. Whether you’re an athlete looking to boost your performance or someone seeking to maintain health as you age, creatine is a safe, effective, and versatile option to consider adding to your routine.