What Is Creatine?

Creatine is a naturally occurring compound that plays a key role in providing energy to your muscles, particularly during physical activity. It helps ensure your muscles have a consistent energy supply, especially during exercise or strenuous activity.

Roughly half of your body’s creatine comes from your diet, mainly from animal-based proteins such as:

• Red meat (beef, pork, veal, lamb)

• Fish and shellfish

• Animal milk (cow, goat, sheep)

The remaining creatine is produced internally by your liver, kidneys, and pancreas. Around 95% of it is stored in your skeletal muscles, while smaller amounts are found in the brain, heart, and other tissues.

Creatine as a Supplement

Creatine is also available as a dietary supplement, which some people use to improve their exercise performance or make up for low dietary intake. These supplements come in various forms, including:

• Powders

• Sticks

• Capsules

• Tablets

• Liquid formulas

• Energy bars

Is Creatine Safe?

For most healthy individuals, creatine supplements are generally considered safe when taken in appropriate amounts. However, if you’re pregnant, breastfeeding, or have medical conditions like kidney, liver disease, or bipolar disorder, it's essential to consult a healthcare provider first. People with bipolar disorder, in particular, may be at risk of triggering manic episodes.

Can Creatine Help Build Muscle?

Yes, creatine is one of the most researched and scientifically supported supplements for enhancing muscle growth and strength, particularly when combined with resistance training.

How It Works

Creatine plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy currency of cells. During high-intensity, short-duration activities like weightlifting or sprinting, your muscles rely heavily on ATP. However, ATP stores deplete quickly, usually within 10 seconds of intense effort.

Supplementing with creatine increases the amount of phosphocreatine stored in your muscles. Phosphocreatine helps regenerate ATP more rapidly, allowing your muscles to sustain energy for longer and recover faster between sets. This results in improved training performance, which over time contributes to increased muscle hypertrophy (growth in muscle fiber size).

Evidence in Younger Adults

Multiple randomized controlled trials have shown that creatine supplementation significantly enhances lean body mass and strength gains when combined with resistance training, particularly in adults aged 18 to 30. According to a meta-analysis published, individuals taking creatine experienced, on average, an 8% improvement in strength and a 14% increase in muscle endurance compared to those not taking creatine.

Creatine works by:

• Increasing training volume and intensity.

• Enhancing cellular hydration, which triggers cell swelling, a signal for muscle growth.

• Elevating levels of insulin-like growth factor 1 (IGF-1), a hormone associated with muscle development.

• Reducing muscle protein breakdown.

Use in Older Adults

The benefits of creatine in older adults are less conclusive but still promising. Aging is associated with sarcopenia, the progressive loss of muscle mass and strength. Some studies indicate that creatine, combined with resistance training, may help mitigate sarcopenia in individuals over 60.

For example, a review in The Journals of Gerontology (2014) found that older adults who took creatine while participating in resistance training gained more lean mass and strength than those who trained without supplementation. However, results across studies are mixed, and more long-term trials are needed to determine consistent benefits and appropriate dosages for the elderly population.

Creatine in Clinical Populations

In individuals with muscle-related health conditions—such as muscular dystrophy, cachexia (muscle wasting due to chronic illness), or neuromuscular disorders—creatine supplementation has been studied for its therapeutic potential. While some clinical trials report improvements in muscle strength and function, others show minimal to no benefit. For example:

• In muscular dystrophy, creatine may improve short-term strength but does not alter disease progression.

• In chronic obstructive pulmonary disease (COPD) or heart failure, creatine has shown potential to enhance physical function, though findings are still under investigation.

Why Do People Take Creatine?

Athletes and fitness enthusiasts often use creatine to help improve their strength, speed up recovery, and enhance performance, especially during short, high-intensity activities like:

• Weightlifting

• Wrestling

• Football

• Hockey

Additionally, some research suggests creatine may support cognitive health in older adults, particularly in areas like short-term memory and reasoning skills. Scientists are also exploring its potential role in protecting brain cells and its effects on conditions like dementia.

Is Creatine Approved for Athletic Use?

Yes. Major sports organizations, including the International Olympic Committee (IOC) and NCAA, permit the use of creatine supplements. While both men and women can benefit, some studies suggest men may experience slightly greater gains in strength and muscle mass.

Types of Creatine

Creatine monohydrate is by far the most extensively researched and widely used form of creatine, and it remains the gold standard for enhancing athletic performance, increasing strength, and promoting muscle growth. Its effectiveness in improving short-duration, high-intensity activities such as sprinting, weightlifting, and high-intensity interval training (HIIT) is well documented in numerous peer-reviewed studies. This form of creatine is composed of creatine bonded with a water molecule and is known for its high bioavailability, affordability, and long-term safety. While other forms of creatine have been introduced to the market—often with claims of better absorption or reduced side effects—most lack the robust scientific backing that monohydrate has. For example, creatine hydrochloride (HCl) is praised for its improved solubility and reduced bloating, making it potentially more tolerable for those with sensitive stomachs, but research shows no significant advantage in performance outcomes over monohydrate. Similarly, buffered creatine (such as Kre-Alkalyn®) is marketed as a more stable alternative with reduced conversion to creatinine, yet studies have failed to show any meaningful difference in effectiveness. Other forms, like creatine ethyl ester, have even shown inferior results, with poor absorption and higher breakdown into waste products. Micronized creatine is simply creatine monohydrate processed into finer particles, offering the same benefits with improved mixability. Meanwhile, newer forms like creatine nitrate and creatine magnesium chelate are being explored for additional benefits such as enhanced blood flow or energy metabolism, but research is still in early stages and lacks conclusive results. Overall, despite the availability of various forms, creatine monohydrate remains the most reliable, safe, and effective option for most individuals seeking to improve physical performance and support muscle development.

How Creatine Works in the Body

Once ingested, creatine is stored in your muscles where it binds with phosphate to form phosphocreatine. This compound helps regenerate adenosine triphosphate (ATP)—your body’s main source of cellular energy, especially useful during intense physical efforts.

Aside from fueling your workouts, creatine also contributes to:

• Faster muscle recovery by helping repair microscopic muscle tears caused by training

• Increased anabolic hormone activity, including growth hormones like insulin and testosterone

• Improved hydration of muscle cells, which may aid in growth and reduce cramps

• Enhanced brain energy levels, potentially benefiting memory and focus

Should You Take Creatine Daily?

Whether or not to take creatine daily depends on your body, goals, and overall health. Before starting, consult a healthcare provider to determine the right dosage and form for your needs.

What Happens When You Stop Taking Creatine?

If you discontinue creatine supplementation, your body’s creatine levels will slowly return to normal over several weeks. You’ll continue to produce it naturally, but you may notice:

• Fatigue

• Slight muscle loss

• Temporary weight loss

• Mild drop in strength or performance

Regular workouts can help you maintain most of the gains, but progress may plateau without supplementation.

Benefits of Taking Creatine

For those who exercise consistently, creatine supplements may offer several advantages:

• Improved strength and power output

• Faster recovery after training

• Increased lean muscle mass

• Reduced risk and severity of muscle injuries

• Lower likelihood of dehydration and cramping

• Enhanced tolerance to intense physical activity

Vegetarians and vegans might see even more significant results due to the lack of creatine in plant-based diets, though it may take longer for their muscles to reach optimal levels.

Creatine may also benefit individuals with certain health conditions, including:

• Neuromuscular disorders (e.g., muscular dystrophy, Parkinson’s, Huntington’s)

• Fibromyalgia

• Type 2 diabetes

• Osteoarthritis

• Conditions affecting creatine production or transport

• Heart-related issues like reduced blood flow to cardiac muscles

How Much Muscle Can You Gain?

Muscle gain varies based on your training routine, but studies suggest that people supplementing with creatine may add two to four pounds of muscle over a 4–12 week period compared to those who don't supplement.

Are the Gains Permanent?

If you keep exercising and fueling your body properly, the strength and muscle gains from creatine can be maintained. However, halting supplementation might slow further improvements.

Possible Side Effects

Creatine is safe for most people, but side effects can include:

• Water retention and weight gain

• Nausea or stomach discomfort

• Diarrhea

• Dizziness

• Excessive sweating

If you experience side effects, consider breaking up your daily dose into smaller amounts throughout the day.

When to Consult a Healthcare Professional

Before starting creatine—or if you experience unwanted effects—speak with your healthcare provider. They may ask:

• Are you managing any existing health conditions?

• Are you taking other medications or supplements?

• What are your fitness or performance goals?

• Are you pregnant or nursing?

They’ll help you choose the right form of creatine and determine a safe, effective dosage based on your individual needs.

A word from Ressor Nutrition

Creatine is a natural compound that supports both physical and mental performance. Whether you get it through your diet or supplements, it plays a key role in muscle energy and brain function. For most healthy individuals, creatine supplements are a safe and effective way to support fitness goals, improve recovery, and potentially boost cognitive performance. But like any supplement, it’s best to get professional advice before adding it to your routine.