What is creatine?

Creatine has become a game-changer for athletes and fitness enthusiasts alike. It may help increase strength, enhance endurance and accelerate muscle growth. But what exactly is creatine, and how can it help workout enthusiasts take their workouts to the next level? Here’s how to separate fact from fiction and uncover its true potential.

In this article:

Where does creatine come from?

Creatine is a natural energy source that is mostly found in the skeletal muscle tissue. (Some of it also goes to the heart, brain and other tissues.) The liver, kidneys and pancreas produce about half the body’s supply. The rest comes from what people eat. Protein-rich food like animal milk, red meat and seafood are all natural sources of creatine. Creatine supplements can also help people increase their intake.

Who may benefit from creatine?

Creatine supplements can help deliver quick bursts of energy. That may come in the form of speed or increased muscle strength. This effect can be especially appealing to athletes or weightlifters trying to increase their muscle growth. The same goes for people who participate in power sports like football, hockey and wrestling.

Who else might benefit?

There are other folks who might benefit from supplemental creatine, too — and they aren’t necessarily workout enthusiasts. There is some evidence to suggest that extra creatine can help older adults dealing with issues related to muscle mass, strength and functionality. Vegetarians and vegans, who typically avoid creatine-rich foods, may also benefit from supplemental creatine.

How much creatine can people take?

When it comes to supplements, follow the instructions on the package. Creatine supplements aren’t recommended for people with kidney or liver disease. People with diabetes should discuss the benefits and risks of taking creatine supplements with a health care provider, although there is scientific evidence to support that it can be used safely in this population. The same advice applies to anyone who is pregnant or breastfeeding. It’s important to talk to a health care provider before starting or stopping any supplements.

Benefits of creatine

Researchers say creatine can help people improve performance while exercising, training and playing sports. But those aren’t necessarily the only benefits worth celebrating.

Enhanced muscle recovery

Some forms of exercise create micro-tears in the muscle fibers. As the body recovers, it rebuilds the muscle fibers to be stronger. Creatine supplementation might help by activating satellite cells, which helps these tears heal.

Increased anabolic hormones

Creatine might also increase levels of anabolic hormones among athletes. These hormones include insulin, human growth hormone (hGH), estrogen and testosterone. They play a vital role in muscle growth and tissue repair.

Increased muscle cell hydration

Creatine may boost the water content in muscle cells. Better hydration can lead to more muscle growth. It can also reduce the risk of dehydration and muscle cramps, which helps protect against injuries.

Is muscle gain from creatine permanent?

Muscle gain from creatine is not permanent. It can only be maintained by continuing to work out and eating foods that align with fitness goals.

Does creatine have any negative effects?

Creatine is relatively safe for many people. However, the supplement may sometimes cause:

• Diarrhea
• Dizziness
• Excessive sweating
• Nausea and vomiting
• Weight gain due to water retention

It’s also important to note that the U.S. Food and Drug Administration (FDA) does not regulate creatine supplements in the same way it does over-the-counter (OTC) or prescription drugs. Dosages may vary, and different people will experience different reactions to the ingredients. It’s best to speak with a health care provider about how people might respond to these products and other drug interactions that might occur.

Key takeaways

Creatine is a natural energy source produced by the body. Animal milk, red meat and seafood are also good sources of creatine. Supplements are available, too. They may come in the form of capsules, powders, liquids and tablets. Taking them can help create quick bursts of energy that leave people feeling stronger overall. It’s an effect that anyone trying to put on muscle might find appealing. Other potential benefits may include faster healing and fewer injuries.

Still, creatine isn’t for everyone. People with preexisting kidney or liver problems should stay away from these types of supplements. People who are pregnant or breastfeeding may also want to follow suit. Anyone unsure of how the supplement might affect them should make plans to speak with their health care provider.