Creatine is a non-essential 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 from foods such as meat, poultry and seafood. Also available in supplement form.

Creatine is a common supplement used by athletes for its evidence-based benefits for muscle mass and exercise performance. It has also been studied for its ability to support brain function and blood sugar control, with conflicting results.

1. Muscle Mass Growth

Creatine is a popular supplement among athletes to increase muscle mass growth.

Review of 16 published clinical studies nutrients found that creatine (compared to placebo) led to increased muscle strength in healthy young adults when combined with resistance training. Positive effects on muscle mass were seen regardless of whether individuals were trained or untrained. This included increases muscle hypertrophy (muscle size), muscle strength and improved sports performance.

Another systematic review showed that using creatine in combination with resistance training led to a small increase in muscle hypertrophy compared to resistance training alone for six weeks.

There is some evidence to suggest that creatine supplementation in combination with resistance training increases lean body mass more in men than in women.

2. High-Intensity Exercise Performance

Research has found that creatine’s performance-based benefits may include:

• Advanced recovery
• More training tolerance
• Increased performance in muscle contractions that require maximum effort (using as many muscle fibers as possible to create force)
• Improved performance in single or repeated sprints
• increased muscle mass
• Increased working capacity
• Lower incidence of injuries
• Possibly greater muscle gain during rehabilitation
• Reduction in muscle atrophy after injury

Studies show that creatine is particularly beneficial for short periods of high-intensity exercise rather than endurance activities. This is because it helps make creatine. adenosine triphosphate (ATP)providing energy to the body’s muscles.

It may be more beneficial in those with low baseline creatine levels (e.g., vegetarians). However, studies are mixed on whether creatine supplementation benefits vegetarians more than omnivores (people who eat meat).

3. Age-Related Muscle Loss

As we age, we lose muscle mass. This age-related loss of muscle mass is sometimes referred to as . sarcopenia.

Creatine supplementation has been studied in older adults at risk for sarcopenia and muscle mass loss. Some studies have found that creatine supplementation leads to increased muscle mass gain and functional capacity in older adults when combined with resistance training.

It has also been suggested that creatine supplementation protects against muscle loss while restricting energy intake for weight loss. However, researchers on creatine in older adults caution that higher-level research is needed before routinely recommending creatine supplementation to older adults.

While creatine is mostly safe for older adults, It is recommended that you discuss appropriate supplementation with your healthcare provider.

4. Brain Function and Cognition

Small amounts of creatine are found in the brain. Studies have shown that creatine supplementation can increase this amount.

Researchers have theorized that increasing creatinine levels in the brain may improve cognitive function or delay cognitive decline as we age. A systematic review concluded that creatine supplementation may improve memory, attention span, and information processing speed.

Another recent systematic review found that creatine supplementation improved creatine levels in the brain but did not benefit cognition.

Research on creatine has not shown convincing results in improving memory or cognition. Better designed studies are still needed.

5. Blood Sugar Control

Glucose (blood sugar) Control in people with diabetes is crucial to prevent the effects of high and low glucose levels. Well-controlled glucose levels can also prevent long-term complications Affecting circulation, eyesight and kidney function.

Some studies have shown that creatine supplementation may increase glucose uptake (which allows cells to take in sugar from the blood) and insulin sensitivity (the ability of cells to respond to and use insulin, which helps take blood sugar) and may help with glucose control. People with diabetes when used with exercise.

But other studies found that creatine had no effect on glucose parameters.

More research is needed before creatine can be recommended for this use.

People with diabetes should work with their healthcare provider or certified diabetes educator to determine their personalized plan for blood sugar management.

Side Effects and Safety

Creatine supplementation is generally safe for healthy people.

Although labels warn that children and teenagers should not use creatine, studies have not reported adverse effects of creatine supplementation in this age group. Young athletes can safely supplement with creatine as long as they follow proper dosages and are knowledgeable about proper creatine use.

According to research to date, creatine monohydrate is safe and well tolerated and has minimal side effects in healthy people. One consistently reported side effect is weight gain.

Anecdotally, side effects of creatine use have been reported to include nausea, diarrhea, cramps, and gastrointestinal (GI) distress. but research does not support this.

Measures

There is no evidence that creatine harms kidney function in healthy people. But for anyone with pre-existing kidney disease, it’s a good idea to check with your healthcare provider before starting creatine.

There is insufficient safety data to make recommendations about creatine supplementation during pregnancy or while breastfeeding.

Creatine may interact with some medications, including nonsteroidal anti-inflammatory drugs (NSAIDs) such as Advil or Motrin (ibuprofen) and Aleve (naproxen), caffeine, and drugs that affect kidney function.

Is Creatine Right for Me?

Creatine is popular among athletes, but is only useful for those looking to gain muscle mass or improve performance with short bursts of energy.

Creatine may be most beneficial for:

• Especially athletes who want to gain muscle in combination with powerlifting, Olympic weight lifting or bodybuilding.
• Athletes who want to improve performance in sports that involve short, high-intensity sudden movements such as football, rugby, lacrosse, soccer, hockey or certain athletic events (e.g. sprinting).
• People with rare creatine synthesis deficiency or creatine transport deficiency and need supplemental creatine intake.
• Vegetarians have been found to have lower levels of creatine in their muscles.

Creatine has little use in endurance events such as marathons, triathlons, or long bike races.

How Much Creatine Should I Take?

Each day, small amounts of creatine are broken down into creatinine, which is excreted in the urine. These small losses must be replenished to maintain normal creatine stores.

Creatine is replenished either through diet or through what the body produces. It may be necessary to consume 1-3 grams of creatine per day to maintain normal creatine stores. Creatine is synthesized from arginine and glycine in the liver and kidneys. A normal diet will provide approximately 1-2g of creatine per day.

To increase muscle creatine stores, a loading dose of 5 g of creatine monohydrate four times daily for 5 to 7 days is recommended. A maintenance dose of 3-5g per day should then be sufficient to maintain creatine stores. Large-bodied athletes who engage in intense activity may need 5-10 grams per day.

Alternatively, some may choose to skip the loading dose and take 3 to 6 g of creatine per day for three to four weeks. This can also create an ergogenic effect (increasing performance, energy and recovery), but this may take longer to achieve.

Taking creatine with carbohydrates and protein can help retain more creatine. It is also recommended to drink plenty of water daily while taking creatine.

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 powder, gummies, tablets and liquid formulations. Since creatine breaks down in water over time, the powders must be mixed in warm water to dissolve more easily. Consume the mixture immediately.

Liquid creatine supplements should be avoided because creatine breaks down into creatinine in water. These supplements may not contain detectable levels of creatine when you purchase them and will therefore be of no benefit.

A Word from Verywell

Creatine supplements are not regulated by the FDA; Therefore, it is important to research products to ensure their quality, such as checking that the creatine has been tested and approved by an independent laboratory. It is also wise to check with your provider about the safety of creatine for you, especially if you have a medical condition or are taking other medications.

Summary

Creatine is an amino acid that is mostly stored in muscles. It is broken down and replenished through diet and the body’s ability to produce creatine from other amino acids.

Creatine supplements are widely available and popular among athletes. Research shows that the supplement can increase muscle strength and improve high-intensity exercise performance. Many professional organizations recognize creatine as an effective ergogenic aid (used to increase performance, energy, and recovery).

While there is increasing research on creatine supplementation for different health conditions, the evidence is preliminary and sometimes produces mixed results.