5 Powerful Benefits of Creatine Supplementation (2024)

There’s a reason why creatine is used by many individuals, especially those in the fitness community — bodybuilders, athletes, and anyone who loves working out. Creatine is a well-researched supplement that enhances your performance. It may even help the brain and offer other benefits.

What is Creatine?

Creatine, derived from “kreas,” which is the Greek word for “meat,” is an amino acid available in high concentrations in skeletal muscle. About 95% of it is stored in your muscle while the rest is found in your heart, brain, and testes. Research shows that people who eat animal-based foods have more muscle creatine stores than vegetarians. This makes sense because red meat, fish, and poultry are the best sources of creatine in the diet(*).

A normal-sized person would have to consume around 2-3 grams of creatine per day to maintain their normal creatine stores, although this also depends on their activity level and muscle mass. Note that the more muscle mass a person has and the more they exercise, the greater the degradation of creatine in their bodies(*).

Creatine in supplement form (meaning that it is laboratory-synthesized), is available as a powder, tablet, capsule, liquid, or cream. Outside the fitness community, creams containing creatine are applied to the skin to prevent or reduce wrinkles and other age-related skin changes(*).

How Does Creatine Work in the Body?

Creatine phosphate, also known as phosphocreatine (PCr), is the phosphate-storage molecule of muscle. This so-called “energy buffer” helps maintain adenosine triphosphate (ATP) in the muscle to provide energy during high-intensity workouts or sudden bursts of exercise (*).

This system is particularly important to ensure that you’re able to benefit from a quick source of energy without having to rely on slower processes — such as glycolysis (the breakdown of carbohydrates).

In the brain, creatine is also synthesized in a two-step reaction, although most of this synthesis happens in the kidney, liver, and pancreas. More research is needed when it comes to creatine supplementation for brain health; however, there’s already evidence showing that creatine improves cognition and offers protection from neurological diseases (*).

Is Creatine Safe to Use?

Despite what some people believe, creatine is generally safe at recommended doses. It is widely researched. In fact, creatine is popular among recreational, collegiate, and professional athletes.

The International Society of Sports Nutrition says that “there is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals” and “supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.” (*)

Based on protocols, a person would have to consume about 3 grams of creatine per day in their diet, especially as they age. For those who are on a carnivore diet, their diet would typically provide 1-2 grams of creatine (*).

As for creatine in supplement form, the recommended dosages may vary.

For example, a meta-analysis showed that 0.07 grams of creatine per kg body weight to 5 grams of creatine daily has favorable effects for increasing lean muscle mass when paired with resistance training (*).

One study done on American collegiate football players, which evaluated the safety of creatine, found that “ingesting about 16 g/day of creatine for 5 days and 5–10 g/day for 21 months had no clinically significant differences among creatine users and controls in markers of renal function, muscle and liver enzymes, markers of catabolism, electrolytes, blood lipids, red cell status, lymphocytes, urine volume, clinical urinalysis, or urine specific gravity (*).”

Several studies have also found that taking creatine during training or competition either has no effect or lowers one’s chances of injury, dehydration, and muscle cramping (*).

There’s also research showing that athletes who did heavy training took 15–25 grams of creatine monohydrate (the most common form of creatine supplement) for 4 – 12 weeks. They didn’t report any side effectThere’s also research showing that athletes who did heavy training took 15–25 grams of creatine monohydrate (the most common form of creatine supplement) for 4 – 12 weeks. They didn’t report any side effects (*).

Creatine may be considered safe, but just because it is doesn’t mean it’s okay to skip a doctor’s visit (even though you have a medical condition) or buy from any source without considering supplement quality.

Why Do People Take Creatine Supplements?

The most common reasons for taking creatine as a supplement are:

• To boost exercise and athletic performance
• To help grow muscle when paired with weightlifting
• To delay fatigue and speed up recovery
• To ensure you’re getting an adequate supply, if you follow a plant-based diet
• To improve brain performance
• To help treat creatine deficiency syndromes, which are inherited metabolic disorders (*)

Creatine Monohydrate vs. Other Forms

Different creatine supplements exist on the market, but creatine monohydrate is the most popular among users and the one that’s commonly mentioned in research studies. That said, we attribute our appreciation of creatine’s benefits to these studies on creatine monohydrate.

Here’s a comparison between creatine monohydrate and other types of creatine:

Bottom line: If you want a type of creatine supplement with a lot of scientific backing, creatine monohydrate is currently considered the gold standard.

What are the Benefits of Taking Creatine?

Taking creatine as a dietary supplement — particularly creatine monohydrate — has potential benefits for athletes and those engaging in short-duration but high-intensity exercises. However, individuals who don’t go to the gym regularly can also take creatine as a general health supplement to get an adequate supply or to manage a condition (as advised by their doctor).

These benefits range from better performance and muscle size to brain health. We’ll explore them below:

• Helps you perform at maximum intensity: Whether you’re doing sprints, heavy weightlifting, or plyometrics, research suggests that creatine supplementation increases phosphocreatine (PCr), which speeds up the rate of ATP production during intense workouts (*).
• Helps increase muscle size: Creatine builds muscle mass by increasing the formation of new proteins. The fact that creatine leads to cellular hydration in muscle cells also contributes to muscles looking fuller (*)(*).
• Gain strength: Muscle strength declines with age, in addition to the loss of muscle. A review that paid special attention to creatine for diseases related to brain aging found that it may have positive effects on muscle strength (*). In another review, young men who did resistance training and took creatine at the same time had improvements in their strength and power (*)
• Improves exercise tolerance in heat: Exercising in hot environments can decrease your performance. Interestingly, creatine supplementation can be used to minimize fatigue by increasing intracellular water and reducing heart rate, rectal temperature, and sweat rate (*).
• Optimal brain function: In elderly individuals, taking creatine monohydrate for 2 weeks has been shown to help boost their brain performance as evidenced by positive scores from the forward number recall test, spatial recall tasks, and long-term memory task (*).
  May slow the progression of neurological diseases: These conditions include Amyotrophic Lateral sclerosis (ALS), duch*enne Muscular Dystrophy (DMD), and Parkinson’s Disease (PD) (*). Note that more research is needed to better understand the benefits of creatine supplementation for such diseases.
• Not just effective, but also affordable: In addition to being widely researched, creatine monohydrate is one of the most budget-friendly supplements that support your performance goals and health.

Creatine Loading Phase

A “creatine loading phase” means consuming a high dose of creatine in a short period for up to one week, followed by a lower maintenance dose. The common loading dose is 20-25 grams of creatine per day, which is divided into smaller doses throughout the day — for example, taking 5 grams four to five times a day (*).

The purpose of a loading phase is to rapidly fill your muscles with creatine to maximize your performance. Proponents claim that loading is the fastest way to experience creatine’s benefits, such as greater tolerance to intense exercise (*).

Many fitness enthusiasts follow a loading phase, although note that this is not necessary. For those who use a loading strategy, be aware that going over 10 grams may lead to diarrhea (*).

The loading phase is then followed by a maintenance phase, with a daily dose of 3-5 grams to maintain optimal creatine levels. This phase can last for 4-6 weeks.

The final phase is the pause phase, which means you stop taking creatine supplements for 2-4 weeks. During this rest period, your body flushes out extra creatine through your urine.3

Does Creatine Have Side Effects?

For those who take creatine, the most commonly reported side effect is weight gain due to water being drawn into your muscles. A weight gain of 2-4.5 pounds is especially noticeable during a creatine loading phase wherein you take higher dosages. This fluid retention is only temporary and goes away as you continue to exercise and stay hydrated.

Here is a list of potential side effects from creatine supplementation:

• Temporary fluid retention or weight gain
• Digestive issues (e.g. diarrhea and belching) when taking 10 grams all at once
• May increase blood pressure in some people

As long as you consult a healthcare professional (if you have a medical condition) and make sure to follow the correct dosages, creatine is considered generally safe.

Creatine FAQs

Below are commonly asked questions and answers exploring the uses and effects of creatine:

Will taking creatine help me build muscle faster?

Creatine supports your goals of increasing muscle in a short period when you combine it with resistance training workouts. Creatine itself draws water into muscle cells, leading to growth. On the other hand, resistance training increases muscle size by synthesizing new muscle proteins following the microscopic damage that occurs to muscle fibers.

Can creatine help with weight loss?

Creatine is not marketed as a weight loss supplement, and in fact, higher doses can lead to water retention, which causes a small increase in your body weight. However, creatine may support weight loss indirectly by allowing you to push harder during your workouts.

Will creatine show up in a drug test?

As long as your creatine supplement does not contain prohibited substances, it will not result in a failed drug test. That being said, it’s important that you carefully choose a creatine product. When buying creatine, you’ll want to look for the NSF seal, which means that your supplement has undergone extensive testing.

Are there any foods that naturally contain creatine?

Yes, there are. Foods that are good sources of creatine include beef, pork, salmon, tuna, chicken, and game meats.

What happens if I stop taking creatine?

If you take creatine to boost performance and strength and then decide to stop it, you may notice a slight decrease in these aspects. However, this is not something you should worry about. For those who are taking creatine as per their doctor’s recommendation, they need to discuss this with them first before discontinuing it.

Does creatine cause bloating or water retention?

Yes, studies reveal that creatine supplements lead to water retention, which is only temporary. This bloating is more noticeable during the first few days of taking creatine — i.e. during the loading phase where an individual would consume 20-25 grams for 5-7 days.

Is creatine suitable for older adults?

Older adults who do resistance training or need help improving their cognition may benefit from taking a creatine supplement. When doing so, it’s best for them to first consult with their doctor.

Is creatine safe and effective for women?

Yes, creatine can also benefit females. Interestingly, one review mentions creatine being “an effective ergogenic aid for increasing strength, power, and athletic performance in females without marked changes in body weight.” This applies to creatine supplementation among pre-menopausal women(*).

The same review mentioned that rapid weight gain is more common among males as a result of taking a loading dose.

The Bottom Line

Creatine is a safe way to increase your exercise performance, build muscle, and even boost brain function. Although your body naturally produces creatine and you can get creatine from animal-based foods, people who are into fitness and bodybuilding may want to take it to enhance their results.

Supported by lots of research, creatine monohydrate is generally safe and reliable. If you have an underlying condition, always consult with your healthcare provider for personalized advice.

24 References