Creatine is a naturally occurring compound found in the body, primarily in muscle cells, and also in foods such as red meat and seafood¹. It plays a pivotal role in energy production, particularly in high-intensity, short-duration exercises by replenishing adenosine triphosphate (ATP), the primary energy carrier in cells².

Key Points about Creatine:

1. Function in the Body: Creatine exists in the body as creatine phosphate (phosphocreatine), which aids in the rapid conversion of adenosine diphosphate (ADP) back into ATP, thus replenishing energy stores during high-intensity activities².

2. Supplementation: It is widely used as a dietary supplement, especially in sports and bodybuilding, to enhance muscle mass and improve exercise performance¹. Typical supplementation involves a loading phase of 20 grams per day for 5-7 days, followed by a maintenance dose of around 3-5 grams per day³.

3. Efficacy: Creatine supplementation has been shown to improve muscle strength, power output, and exercise performance. It may also enhance recovery after intense physical activities and has potential benefits for cognitive functions²⁴.

4. Safety: Generally, creatine is considered safe for both short-term and long-term use, with the most common side effect being temporary water retention³. A few cases of liver and renal complications have been reported at very high doses, but these are uncommon⁵.

5. Applications beyond Sports: Emerging research suggests potential benefits of creatine in various health conditions, including muscle disorders, neurodegenerative diseases, and age-related muscle loss¹⁴.

For further detailed reading, you may refer to Mayo Clinic's article on creatine.

Footnotes

1. MedlinePlus. "Creatine: MedlinePlus Supplements." MedlinePlus. ↩ ↩² ↩³

2. Examine.com. "How does creatine work?" Examine.com. ↩ ↩² ↩³

3. Hall, Matthew. "Creatine supplementation - PubMed." PubMed. ↩ ↩²

4. Kreider, Richard B., et al. "International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition, 2017. Journal of the International Society of Sports Nutrition. ↩ ↩²

5. Poortmans, J R. "Adverse effects of creatine supplementation: fact or fiction?" PubMed. ↩