You’re here because you want to learn more about creatine, a supplement that’s transforming how people stay strong and healthy. Wondering what it does exactly? Is it worth trying?
In this article, we’ll provide the most comprehensive guide to creatine, we’ll explore what it is, how it works, its potential benefits for your body and mind according to research, how to use it safely, the best brands, common mistakes to avoid, and more!
What Is Creatine and How Does It Work?
Creatine is a natural substance found in your muscles, acting like a ready to use energy battery. All vertebrates, including you and me, have it in the form of phosphocreatine. Your body produces it in the liver, pancreas, and kidneys, but you also get it from foods like red meat (beef, lamb) and fish (salmon, tuna), which are rich sources.
Think of creatine as an energy booster. Inside your muscles, it transforms into phosphocreatine with the help of an enzyme called creatine kinase, which requires magnesium to function, this process helps create adenosine triphosphate (ATP), the molecule your cells use as a direct fuel source, without ATP, you couldn’t sprint, lift weights, or even think quickly.
During intense exercise, like a short sprint or weightlifting, your body burns ATP rapidly, then creatine steps in as a backup, recharging ATP in seconds. For efforts lasting 30 seconds to 2 minutes (like swimming), your body relies on glycogen (sugar stored in muscles). For longer than 2 minutes (endurance activities), it uses oxygen and glucose.
Having more creatine in your muscles means you can perform at peak power for longer, until your muscles reach saturation, which typically happens after 5-7 days of consistent use.
What Are the Benefits of Creatine?
Creatine doesn’t just support your gym performance; research suggests it may have positive effects on various aspects of your body and mind in a general way. Here’s what you need to know:
- Enhanced Strength and Endurance: Studies show that taking creatine for 28 days can boost your cycling speed by 15% and bench press strength by 6% (1, 2). This can help you squeeze out an extra rep or two, which is key for building muscle.
- Support for Muscle Development: Research suggests creatine may support muscle growth by influencing levels of hormones like IGF-1, which is linked to muscle building. The International Society of Sports Nutrition notes it could be a helpful supplement for those looking to maintain lean muscle mass (3, 4).
- Faster Recovery: Research indicates creatine may support recovery after physical activity by helping to reduce feelings of inflammation and muscle discomfort, potentially making it easier to get back to your routine (5).
- Brain Health: Your brain also uses creatine, studies suggest it may enhance memory and cognitive function in older adults, and could play a role in supporting brain health, with brain creatine levels potentially increasing by up to 10% (6, 7, 8, 9).
- Support for Active Aging: Research suggests creatine, when paired with strength exercises, may support the maintenance of muscle strength and endurance in older adults. Studies also indicate it could have positive effects on overall bone health, contributing to a more active lifestyle (10).
Is Creatine Safe? Myths vs. Reality
Creatine is one of the most researched supplements, backed by over 500 studies. The International Society of Sports Nutrition confirms that creatine monohydrate, the most common form, is safe for both short and long-term use in healthy individuals (11).
Common Myths:
- Kidney Damage: There’s no solid evidence to support this. Studies with athletes show no issues with kidney or liver function (12). That said, if you have a history of kidney concerns, we recommend consulting a doctor before starting creatine.
- Dehydration and Diarrhea: These can happen if you don’t drink enough water, as creatine draws fluid into your muscles. We suggest drinking about 2 cups (16-18 ounces) of water for every 5 grams of creatine to avoid these issues.
- Hair Loss: This has raised concerns because one study linked creatine to increased DHT levels (a hormone associated with hair loss), but follow-up studies didn’t confirm hair loss, so we believe this myth lacks strong support (12 recent studies vs. 1 initial study).
How to Take Creatine: Your Step-by-Step Plan
Dosage:
- Loading Phase (Optional): Take 5 grams (or 0.3 g per kg of body weight) 4-5 times a day for 5-7 days to fill your muscles with creatine, boosting reserves by 20-40%.
- Maintenance: Take 3-5 grams daily to maintain levels. Adjust based on your weight and goals.
- Timing: For best results, take it close to your workout (before or after). On rest days, any time works to keep levels steady.
- How to Mix: Dissolve it in water or juice; avoid mixing with hot coffee, as it may degrade the creatine.
- Storage: Keep it in a cool, dry place, sealed, and it can last up to 2-3 years.
What’s the Best Creatine? Brands and Types
Types:
- Creatine Monohydrate: The most researched and recommended form (13).
- Ethyl Ester and Hydrochloride: Marketed for better absorption, but more safety studies are needed (14, 15).
Brands:
- #1 Thorne: Exceptional purity and reliability.
- #2 Optimum Nutrition (ON): A trusted name in sports nutrition.
- #3 California Gold Nutrition (CGN): Pure and budget-friendly.
All are high-quality creatine monohydrate options. We’ll share another article explaining how we chose these three. Just a reminder: we’re not affiliated with any of these brands.
Mistakes to Avoid
- Overdosing: More isn’t better; excess gets excreted.
- Forgetting to Hydrate: Without enough water, you risk discomfort.
- Expecting Miracles: Creatine needs exercise to work; it won’t make you strong on its own.
Interesting Facts
- History: Used by athletes since the 1980s, with decades of scientific support.
- Vegetarians: Research suggests vegetarians, who don’t get creatine from meat, may support their mental well-being with 5 grams daily, potentially seeing benefits in cognitive tasks (16).
- Sleep and Brain: Studies indicate creatine may support mental performance in those with little sleep, possibly improving mental tasks after 36 hours without sleep when taking 5 grams four times a day (17).
What Do You Think?
Have you tried creatine? What results did you notice? Share your experience below!
