Creatine, a popular supplement in the fitness world, is surrounded by numerous misconceptions and facts. Concerns about its potential to cause hair loss, damage the kidneys and liver, or even be linked to cancer persist. However, its benefits are widely embraced by fitness enthusiasts, making it one of the most researched supplements available.
What is creatine?
Creatine is a naturally occurring substance produced by the liver and kidneys. Daily, the liver generates about 1g of creatine, with dietary sources contributing another 1-2g. The body primarily stores creatine in skeletal muscle as ‘phosphocreatine’, with smaller quantities in the brain and heart. During physical activities—like weightlifting, sprinting, or even cognitive tasks—energy is consumed in the form of ATP (adenosine triphosphate). Creatine plays a crucial role in replenishing this energy, similar to adding logs to a diminishing fire. Consequently, creatine is one of the most studied and widely utilized sports supplements today.
The benefits of creatine include:
- May enhance energy production
- May support high-intensity and peak exercise
- May promote muscle mass
- May strengthen muscles, boosting performance and recovery
- May benefit brain function and health
- May assist in recovery following neurological damage
- May help individuals with Parkinson’s disease
- May improve mood
Explore our complete selection of health benefit guides, and discover how to fuel your body like an athlete along with essential aspects of sports nutrition.
How to take creatine
Creatine monohydrate stands out as the most extensively studied form due to its stability and effective absorption. It is available in various formats, including powder, capsules, tablets, gummies, liquids, and also as part of functional foods like energy bars. Combining creatine with carbohydrates is believed to enhance muscle glycogen storage compared to carbohydrate consumption alone.
Recent recommendations suggest that a loading phase—initially taking high doses to saturate muscle stores—is not necessary. Instead, a daily intake of 3-5g, or 0.3g per kilogram of body weight, is deemed effective.
Are you considering supplementation? Learn more about creatine, its benefits, and recommended brands in our review of the best creatine supplements available.
Top 8 benefits of creatine
1. May support energy production
Creatine supplementation enhances the stores of creatine in its phosphorylated form (phosphocreatine), facilitating ATP production and preventing energy depletion, keeping you energized.
2. May support high-intensity and maximum-intensity exercise
Creatine’s contribution to ATP production proves particularly beneficial during high-intensity workouts, such as sprinting, and helps sustain performance at maximum intensity.
3. May increase muscle mass
Research on creatine supplementation indicates its potential to promote muscle growth through various mechanisms. It appears to stimulate the production of proteins that enhance muscle fiber size and modulates cellular pathways that facilitate muscle development. Additionally, creatine elevates levels of insulin-like growth factor 1, a hormone that encourages muscle mass increase.
4. May strengthen muscles and improve performance and recovery
When lifting weights or exercising, small tears occur in muscle fibers. During the recovery phase, these tears heal, making muscles stronger. Creatine can activate satellite cells, a type of stem cell that aids in muscle repair, leading to more efficient recovery and enhanced strength.
5. May support brain function and health
Creatine is believed to significantly impact brain function and health, potentially enhancing memory and cognitive abilities. Considering that nerve tissue, including the brain, consumes a substantial amount of ATP energy, it is estimated that 20% of the body’s total ATP is utilized by the brain. By increasing phosphocreatine levels, supplemental creatine aids the brain’s ATP production and improves energy efficiency in mitochondria.
6. May delay neurological damage
Neurological dysfunction often stems from reduced phosphocreatine production in the brain. Given that creatine can elevate brain levels, it has been proposed that supplementation may help slow the progression of diseases like Alzheimer’s, Huntington’s, and ischemic stroke. Most of the existing research has focused on animal models, indicating a need for further high-quality clinical trials.
7. May support those with Parkinson’s
Parkinson’s disease is characterized by low dopamine levels, leading to symptoms such as tremors and muscle function loss. In rodent studies, creatine supplementation showed promise in preventing dopamine depletion; however, its impact on humans remains unverified.
8. May lift mood
By enhancing brain energy and mitochondrial function, and modulating mood-regulating chemicals, supplemental creatine may be beneficial for individuals experiencing low mood and depression. Current studies are promising, especially when used in conjunction with traditional medication, yet more research is necessary to determine optimal dosages and long-term effects.
Creatine benefits for women
For women, creatine supplementation offers a range of benefits throughout different stages of life. It may enhance creatine levels in the brain, potentially helping to alleviate low mood and depression. Particularly after menopause, combining creatine supplementation with a resistance training program may lead to improvements in muscle mass, upper and lower body strength, and a notable reduction in bone loss rates.
Can you take creatine every day?
This largely hinges on individual circumstances. Those who might experience the greatest advantages include vegans and vegetarians, who typically have lower creatine reserves. Generally, creatine is regarded as safe for healthy adults when taken in doses of approximately 3-5 grams daily. Nevertheless, if you are pregnant, nursing, or have pre-existing conditions such as kidney or liver disease, diabetes, or bipolar disorder, it is advisable to consult with your healthcare provider before starting supplementation.
Potential side effects
While creatine is generally recognized as safe, some users may encounter side effects. The most frequently reported issues include gastrointestinal discomfort, such as nausea and diarrhea. Additional possible effects are weight gain due to water retention and dizziness. If you experience any of these, consider breaking up your total creatine intake into smaller doses throughout the day.
Many myths about creatine persist, including the notion that it causes hair loss or harms healthy kidneys at recommended doses. However, a more complex relationship exists regarding cancer. While certain studies suggest creatine may enhance immune responses against cancer and serve as a valuable adjunct to cancer treatment, others, particularly those utilizing mouse models, indicate it may contribute to cancer metastasis. Importantly, many findings related to cancer and creatine derive from laboratory and animal studies, with human studies still pending. If concerned or diagnosed with cancer, consult your doctor or oncologist before adding creatine to your routine.
If you have an upcoming blood test for kidney function assessment, inform your GP about your creatine supplementation, as it can elevate creatinine levels in your blood samples.
Overall, is creatine safe?
Creatine monohydrate is one of the most extensively studied supplements, backed by decades of research. While there are specific situations where supplementation may be inadvisable, such as during pregnancy or for individuals with certain health conditions, clinical trials lasting up to five years show no significant adverse effects when used in moderation by healthy individuals.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. For over 15 years, she has contributed to various nutritional and cooking publications, including Good Food.
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