What is in Creatine?

Creatine is composed of three amino acids: arginine, glycine, and methionine. It is naturally synthesized in the human liver, kidneys, and pancreas, and approximately 95% of the body's creatine is stored in the muscles¹².

Health Benefits of Creatine

Creatine is commonly used as a dietary supplement to enhance athletic performance and increase muscle mass. The key documented benefits include:

• Improved Athletic Performance: Particularly in short-duration, high-intensity activities like sprinting and weightlifting³.
• Increased Muscle Mass: It enhances the muscle's ability to generate energy quickly, promoting muscle hypertrophy and strength⁴.
• Post-Exercise Recovery: It may aid in faster recovery and reduce muscle damage after intense exercise⁴.
• Neurological Benefits: Emerging research suggests potential benefits for brain health, including cognitive improvement and protection against neurodegenerative diseases⁵.

Is Creatine Healthy?

Generally, creatine is considered safe for most people when taken within recommended doses, and it is well-tolerated in both short-term and long-term use⁴⁶. However, as with any supplement, there can be side effects and considerations:

• Weight Gain: Mainly due to water retention in muscles⁴.
• Kidney Concerns: While generally safe, there have been isolated reports of kidney damage, particularly when taken in excessively high doses or by individuals with pre-existing kidney conditions⁶⁷.
• Gastrointestinal Issues: Possible stomach discomfort, nausea, or diarrhea when consumed in large quantities⁶.

Safe Usage Recommendations

For most individuals, a loading phase of 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day, is recommended¹. It is crucial to stay hydrated and monitor any adverse symptoms carefully. People with pre-existing kidney issues or on medications that affect kidney function should consult a healthcare provider before using creatine supplements¹⁶.

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Footnotes

1. MedlinePlus, Creatine Supplements ↩ ↩² ↩³

2. PubMed, Creatine Supplementation: An Update ↩

3. PubMed, International Society of Sports Nutrition position stand: creatine supplementation and exercise ↩

4. Examine.com, Creatine Supplements ↩ ↩² ↩³ ↩⁴

5. Dolan E., et al., Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury ↩

6. Persky A.M., Safety of creatine supplementation ↩ ↩² ↩³ ↩⁴

7. Taner B., The effects of the recommended dose of creatine monohydrate on kidney function ↩