Creatine is a chemical compound found naturally in the body, primarily in muscle cells. It is also present in certain foods such as red meat and seafood and is commonly taken as a dietary supplement to enhance athletic performance and muscle mass.

Key Points about Creatine

1. Function and Mechanism:

   • Creatine plays a crucial role in producing energy in muscle cells. It helps regenerate adenosine triphosphate (ATP), which is the primary energy currency of the cell, especially during high-intensity, short-duration activities.
   • Approximately 95% of the body’s creatine is stored in skeletal muscle, with the rest in the brain and other tissues¹².

2. Supplementation Benefits:

   • Athletic Performance: Creatine supplementation is known to improve performance in activities that require quick bursts of energy, such as sprinting, weightlifting, and high-intensity interval training¹.
   • Muscle Strength and Mass: It is effective in increasing muscle strength, power, and lean muscle mass during training²³.
   • Age-Related Muscle Loss: In older adults, creatine supplementation combined with resistance training can improve muscle strength and size, potentially aiding in the prevention of sarcopenia (age-related muscle loss)².

3. Forms and Dosing:

   • Creatine Monohydrate: The most studied and commonly used form of creatine. It is considered the most effective for increasing muscle creatine stores and enhancing performance⁴.
   • Dosing Protocol: A typical dosing strategy includes a loading phase of around 20 grams per day (split into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams per day⁵. Alternatively, smaller daily doses (2-3 grams) can be used without a loading phase but will take longer to saturate muscles with creatine⁴.

4. Safety and Side Effects:

   • General Safety: Creatine is generally considered safe for long-term use when taken within recommended dosages⁴. The most common side effect is water retention in the muscles, which can cause weight gain⁵.
   • Kidney and Liver Concerns: There have been isolated reports of kidney and liver issues with extremely high doses or prolonged use beyond recommended guidelines, though most studies have found no significant adverse effects in healthy individuals⁵.

5. Special Considerations for Women:

   • Research suggests that females may have lower baseline creatine stores compared to males, and supplementation can be particularly beneficial during different life stages, such as pregnancy and post-menopause, to support muscle function, mood, and cognition⁶.

6. Potential Cognitive Benefits:

   • Emerging evidence indicates that creatine may support cognitive functions, particularly in elderly individuals, by enhancing brain energy metabolism and reducing mental fatigue⁷.

Sources

Footnotes

1. Mayo Clinic, "Creatine," Mayo Clinic. ↩ ↩²

2. MedlinePlus Supplements, "Creatine," MedlinePlus. ↩ ↩² ↩³

3. Kreider et al., "Safety and efficacy of creatine supplementation in exercise, sport, and medicine," Journal of the International Society of Sports Nutrition. ↩

4. Hall et al., "Creatine Supplementation in Sports," PubMed. ↩ ↩² ↩³

5. Antonio et al., "Common questions and misconceptions about creatine supplementation," Journal of the International Society of Sports Nutrition. ↩ ↩² ↩³

6. Smith-Ryan et al., "Creatine Supplementation in Women’s Health: A Lifespan Perspective," Nutrients. ↩

7. Ribeiro et al., "Timing of Creatine Supplementation around Exercise," Nutrients. ↩