Understanding Creatine: Benefits, Dosage, and Safety of This Popular Supplement

Creatine is a naturally occurring compound found in the body, primarily in muscles, and can also be obtained from dietary sources such as red meat and seafood¹. It is commonly used as a dietary supplement to enhance exercise performance, increase muscle mass, and improve overall athletic ability¹².

Key Functions and Benefits

1. Energy Production: Creatine helps to produce adenosine triphosphate (ATP), the primary energy carrier in cells, particularly during high-intensity, short-duration activities like weightlifting and sprinting³.
2. Muscle Strength and Growth: Supplementing with creatine has been shown to improve muscle mass and strength over time. Studies suggest that it is particularly effective when combined with resistance training²⁴.
3. Athletic Performance: Creatine can improve athletic performance in sports requiring repeated bursts of high-intensity activity².
4. Neurological Benefits: Some evidence suggests potential benefits for brain health, although more research is needed to fully understand these effects³.

Dosage and Supplementation

The most common form of creatine used in supplements is creatine monohydrate⁴. Typical supplementation involves an initial loading phase of 20 grams per day (divided into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams per day⁴. However, skipping the loading phase and taking 3-5 grams daily also effectively increases muscle creatine stores over a longer period⁴.

Safety and Side Effects

Creatine is generally considered safe for most people when used at recommended doses⁴. The most commonly reported side effect is temporary water retention⁴. Higher than recommended doses or long-term use have been associated with potential liver and kidney issues, although these risks are relatively rare⁴.

Regulatory Status

Creatine is allowed by major sports organizations like the International Olympic Committee (IOC) and National Collegiate Athletic Association (NCAA)¹.

Conclusion

Creatine is one of the most studied and effective supplements for enhancing muscle mass, strength, and athletic performance, with a well-documented safety profile³⁴.

Footnotes

1. MedlinePlus: Creatine ↩ ↩² ↩³

2. PubMed: Creatine Supplementation ↩ ↩² ↩³

3. International Society of Sports Nutrition position stand ↩ ↩² ↩³

4. [Analysis of the efficacy, safety, and regulatory status of novel forms of creatine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3080578 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸