Creatine is a substance that is naturally found in muscle cells and helps produce energy during high-intensity exercise or heavy lifting¹. It is primarily stored in the muscles, but smaller amounts can be found in the brain and other tissues².

Here are some key points about creatine:

1. Function and Sources: Creatine plays a vital role in energy production by aiding the formation of adenosine triphosphate (ATP), which is the energy currency of cells³. It's naturally found in foods like red meat and seafood⁴.

2. Supplementation: Many athletes and bodybuilders take creatine supplements to improve exercise performance and increase muscle mass⁵. Creatine monohydrate is the most studied and widely used form⁶.

3. Benefits:

   • Improved Athletic Performance: Creatine supplementation can enhance performance in activities requiring short bursts of energy, like sprinting and weightlifting¹.
   • Increased Muscle Mass: It helps increase muscle mass as it promotes water retention in muscle cells and stimulates protein synthesis⁷.
   • Neurological Effects: Emerging evidence suggests that creatine may also have beneficial effects on brain function and neurological diseases⁸.

4. Safety and Efficacy: Extensive research suggests that creatine is safe for long-term use and does not cause kidney damage when taken at recommended dosages⁶. It is also regarded as effective by the International Society of Sports Nutrition².

5. Usage in Special Populations: While generally safe, creatine may have varying effects depending on gender, age, and health conditions. For example, it has shown potential in supporting muscle function in older adults and benefiting cognitive health⁹.

Overall, creatine is a well-researched supplement that can be effective for improving athletic performance and muscle growth when used correctly.

Footnotes

1. Mayo Clinic ↩ ↩²

2. Examine.com ↩ ↩²

3. MedlinePlus ↩

4. Examine.com ↩

5. MedlinePlus ↩

6. NCBI ↩ ↩²

7. NCBI ↩

8. NCBI ↩

9. NCBI ↩