Creatine is a naturally occurring compound in the body, primarily found in muscles. Its primary role is to facilitate the production of adenosine triphosphate (ATP), the energy currency of cells, particularly during short bursts of intense physical activity¹².

Key Facts About Creatine:

1. Source and Synthesis:

   • Creatine is synthesized in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine³.
   • It is also obtained through dietary sources, mainly red meat and seafood².

2. Muscle and Performance Enhancement:

   • About 95% of creatine in the body is stored in skeletal muscles, where it aids in energy production during high-intensity exercise².
   • Creatine supplementation can enhance muscle mass, strength, and exercise performance¹².

3. Forms of Supplementation:

   • Creatine monohydrate is the most widely studied and utilized form of creatine supplement, known for its efficacy and safety¹⁴.
   • There are other forms like creatine ethyl ester, but they do not show significant advantages over creatine monohydrate¹.

4. Safety and Side Effects:

   • Creatine is considered relatively safe when used appropriately, though it can cause transient water retention⁴.
   • Overuse or excessively high doses potentially pose risks, including liver and kidney complications⁴.

5. Other Potential Benefits:

   • Emerging research indicates creatine may have roles in cognitive function enhancement and neuroprotection²⁴.
   • It is being studied for its effects on conditions like sarcopenia (age-related muscle loss), brain creatine concentrations, and possibly even certain neuromuscular diseases¹⁴.

Creatine's effectiveness and safety profile make it a popular supplement among athletes and individuals looking to improve physical performance and muscle growth.

Footnotes

1. MedlinePlus Supplements ↩ ↩² ↩³ ↩⁴ ↩⁵

2. Mayo Clinic ↩ ↩² ↩³ ↩⁴ ↩⁵

3. PubMed 2024 ↩

4. PubMed 2021 ↩ ↩² ↩³ ↩⁴ ↩⁵