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Creatine is a nonessential amino acid produced in the body from other amino acids.
It is found mostly in muscles, including the heart, and in small amounts in the brain.
Most people can get creatine through food, such as meat, poultry, and seafood.
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It is also available in supplement form.
Creatine is a common supplement used by athletes due to its evidence-based benefits for muscle mass and exercise performance.
Improves Muscle Mass
Creatine is a popular supplement among athletes to enhance muscle mass growth.
Whether the individuals were trained or untrained, positive effects on muscle mass were seen.
This included increases inmusclehypertrophy(muscle size), muscle strength, and improved sports performance.
This is because creatine helps to makeadenosine triphosphate(ATP), supplying the body’s muscles with energy.
Reduces Age-Related Muscle Loss
People tend to lose muscle mass as they age.
This age-related loss of muscle mass is sometimes calledsarcopenia.
However, there are steps that you’ve got the option to take to mitigate this.
Creatine supplementation has been studied in older adults at risk of sarcopenia and loss of muscle mass.
While creatine is primarily safe for older adults,discussing appropriate supplementation with your healthcare provider is recommended.
Boosts Brain Function and Cognition
Small amounts of creatine are present in the brain.
Studies have shown that creatine supplementation can increase this amount.
One systematic review concluded that creatine supplementation may enhance memory, attention time, and information processing speed.
Another recent systematic review found that while creatine supplementation improved brain creatine levels, it did not benefit cognition.
The research on creatine has not shown convincing results in improving memory or cognition.
Further well-designed trials are still needed.
Well-controlled glucose levels can also preventlong-term complicationsthat affect circulation, eyesight, and kidney function.
However, other studies found no effect of creatine on glucose parameters.
Further research is still needed before creatine can be recommended for this use.
Creatine vs. Creatinine: What’s the Difference?
Creatineis a nonessential amino acid found mostly in muscle.
Creatine breaks down to formcreatinine, a waste product excreted in the urine.
Blood levels of creatinine are used as a marker of kidney function, withhigh blood levelssometimes indicating kidney problems.
Side Effects and Safety
Creatine supplementation is generally safe for healthy people.
Research shows that creatine monohydrate is safe and well-tolerated, with minimal side effects in healthy people.
One consistently reported side effectis weight gain.
Does Creatine Cause Hair Loss?
There is no evidence that creatine supplementation causes hair loss.
Additional studies have not been able to confirm these findings.
There is no evidence to establish a cause-and-effect relationship between creatine and hair loss.
There is insufficient safety data on creatine supplementation during pregnancy or breastfeeding to recommend it.
Is Creatine Right for Me?
Is Creatine Banned in Sports?
Since creatine is also available in certain foods, it is not banned by any sports organizations.
How Much Creatine Should I Take?
Small amounts of creatine get broken down into creatinine daily, which is excreted through urine.
These small losses then need to be replenished to maintain normal creatine stores.
Creatine is replenished either through the diet or through what the body makes.
A normal diet will provide about 12 g of creatine daily.
Types of Supplements
The most common form of creatine is creatine monohydrate.
This form provides the largest amount of free, usable creatine.
It is also the most studied form.
Creatine supplements are available in powders, gummies, tablets, and liquid formulations.
Consume the mixture right away.
Liquid creatine supplements should be avoided because creatine is broken down to creatinine in water.
Summary
Creatine is an amino acid mostly stored in the muscle.
Creatine supplements are widely available and popular among athletes.
Research shows that supplementation can increase muscle strength and improve high-intensity exercise performance.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
2022;103-104:111791. doi:10.1016/j.nut.2022.111791
National Institute of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.
2020;17(9):3041. doi:10.3390/ijerph17093041
Kreider RB, Stout JR.Creatine in health and disease.Nutrients.
2022;18(3):e120721194709.
A systematic review and meta-analysis.Clin Nutr ESPEN.
2021;18(1):13.
2019;29(6):480-489. doi:10.1053/j.jrn.2019.05.004
Merck Manual.Creatine.
