Creatine: what is it, benefits, safety, and more

Creatine is a naturally occurring acid that aids energy production in cells. People commonly take creatine supplements to aid muscular performance in intense exercise, but it can also have several other benefits.

The body produces creatine in the liver and kidneys, but around half of a person’s daily needs must come from the diet. Creatine is most abundant in animal products such as beef, chicken, and seafood.

Creatine supplementation is common among athletes and other active people. Studies show it may help exercise performance, muscle building, and recovery. This article will examine creatine’s uses, how it works, and its safety and effectiveness.

Creatine is formed of three amino acids: L-arginine, glycine, and L-methionine. Approximately 95% of creatine in the human body is stored in skeletal muscle.

The liver, kidneys, and pancreas convert a small amount of the body’s creatine store for use each day. The body transports creatine through the blood for use in parts of the body that have high energy demands, such as skeletal muscle and the brain.

Different forms of creatine are used in supplements, including creatine monohydrate and creatine nitrate.

For the general populace, creatine is

For those engaging in strenuous exercise, creatine supplementation can aid in exercise performance, muscular recovery, and energy levels.

There is a great deal of research into creatine and its reported benefits.

Improving athletic performance

Studies consistently show that creatine supplementation has a positive effect on athletic performance during short-duration, high intensity exercise activities, such as maximum-effort strength movements, sprints, and interval training.

Increasing muscle mass

Creatine is an effective supplement for promoting muscle growth. Muscles grow due to periods of stress and repair (adaptation). Creatine supplementation can help people increase their maximum exercise output, increasing muscular stress.

Increasing creatine levels in the muscles also allows them to heal from this stress faster, leading to increased muscle growth.

Cognitive ability

Limited research suggests that creatine supplementation may help support cognitive function.

Authors of a 2022 review concluded that creatine supplementation may have a positive impact on:

• cognition
• depression symptoms
• concussion symptoms

However, research into these benefits is typically of low quality, and further research is needed to fully assess the effect of creatine in these areas.

Authors of the review noted that there was insufficient evidence to support creatine’s use in treating neurodegenerative diseases such as Parkinson’s, anxiety disorders, or post-traumatic stress disorder (PTSD).

At recommended doses, creatine supplementation is safe for most people. The daily recommended dose is approximately 3 to 5 grams (g) or 0.1 g per kilogram of body mass.

Interactions

There are no well-reported adverse drug interactions for creatine. However, concerns remain about potential interactions with medications that affect kidney function, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and drugs that affect water retention, such as diuretics.

Before starting a new supplement course, people should always speak with a healthcare professional about their health and current medication regimens.

Creatine misconceptions

There is a lot of discussion around creatine and its reported side effects. These include increasing the risk of:

• fat gain
• hair loss and baldness
• hormone level changes
• kidney damage
• dehydration

However, there is a lack of evidence to support these claims.

Creatine is a naturally occurring acid crucial to several bodily processes, such as energy production, cognitive signalling, and muscular recovery. Around half of a person’s creatine needs must come from outside sources, be it diet or supplements.

Creatine supplement use is commonplace among athletes and other active people. Studies show that daily creatine supplementation of 3 to 5 (g) or 0.1 g per kilogram of body mass can aid in athletic performance, muscle recovery, and energy levels during exercise.