Creatine: Uses, Benefits, Side Effects, and More

Creatine is a chemical created naturally within the body and has several important activities. Additionally, one can find it in red meat and seafood. In the gym, people frequently use it to increase their strength and the size of their muscles.

Muscles use Creatine as a fuel source. Approximately 95% of the entire quantity is contained within the skeletal muscle. Creatine is a component frequently found in American dietary supplements for athletes. Creatine supplementation tends to be most effective for those whose levels are already low rather than for those already quite high when they begin taking the supplement.

The International Olympic Committee and the National Collegiate Athletic Association (NCAA) sanction the use of Creatine as a dietary supplement.

What Is Creatine?

Creatine is an organic acid produced by the human body, and it is also possible to acquire Creatine from one's diet, notably through eating fish and red meat. Creatine helps the body to build and repair muscle tissue.

According to Autumn Bates, a certified clinical nutritionist and sports nutritionist based in Manhattan Beach, California, the body stores creatine in the muscles so that it may be easily accessed for high-speed, high-intensity workouts such as powerlifting and sprinting. Because it is possible to produce it on one's own, there is "no genuine need" to get very much of it from food because it is considered a "nonessential amino acid."

Uses & Effectiveness of Creatine

  • It would suggest that taking Creatine in supplement form by oral consumption moderately improves athletic performance in ergometer rowing, vertical leaping, and soccer.

  • It is unknown whether engaging in running, cycling, swimming, or tennis activities is beneficial.

  • Creatine deficiency leads to both in transport and metabolism. When administered intramuscularly or orally, creatine supplementation can increase the amount of Creatine found in the brains of children and young adults with a deficiency in either GAMT or AGAT.

  • Creatine supplementation, on the other hand, does not seem to raise the amounts of Creatine in the brains of children who suffer from an illness in which Creatine is not transported regularly.

  • It helps to overcome the toughness of the muscle tissue. It would suggest that taking Creatine in pill form can boost muscle strength in both younger and older people. It is not yet known whether using topical Creatine is beneficial.

  • There is a gradual muscle mass loss as we age (sarcopenia). It suggests that taking Creatine by mouth for up to a year can increase muscle strength in older adults.

  • It seems to maximize the growth of muscle tissue when paired with physical activity.

Amazing Health Benefits of Creatine

The effects of Creatine are not limited to those it has on muscle size and strength. According to Bates, there have been "recently some fascinating studies on creatine about brain function,", particularly among groups that may be weak in Creatine due to diet or other causes.

According to Bates, taking a creatine supplement can boost mental acuity and processing speed in people of advanced age and in vegans and vegetarians (who may already be deficient in the nutrient).

It is important to note that participants in the research that found this effect was already deficient in Creatine before they took part in the study. There is a clear need for additional research on whether or not those whose bodies already produce a certain amount of Creatine can experience the same cognitive benefits from taking creatine supplements.

Experts explaining Creatine

Creatine has been studied for its potentials to increase blood flow, improve physical endurance, and boost skeletal and muscular strength. If patients can realize these three benefits, it may be possible for patients to experience fewer symptoms of heart disease and experience a more gradual progression of the condition.

There is not enough evidence available at this time to warrant making such a recommendation. Creatine supplementation may have several potential health benefits for women, particularly postmenopausal women. These benefits include improvements in strength, bone density, mood, and cognition.

If you want to boost your muscle growth and strength or train for a longer period at a higher intensity, you should consider adding Creatine to your diet. You can still reap the benefits of a healthy body if you consume a diet high in animal protein.

Side Effects of Creatine

When consumed in this manner, Creatine is thought to be safe for the vast majority of people. There have been reports of it being effective when administered in doses as high as 25 grams per day for as long as 14 days. It has also been used successfully at lower doses, up to 4-5 grams daily for up to 18 months.

These higher levels have been tested. There is some evidence that long-term usage of Creatine is safe. It has been taken safely at a daily dose of 10 grams for up to five years. There is a possibility of experiencing adverse effects such as dehydration, stomach upset, and muscle cramping.

Precautions and Warnings

Though experts recommend low consumption of Creatine, they refer the same from external sources and not from regular food of users. In many foods where level of Creatine is high, people use them and enjoy many health benefits also. There needs to be more reliable data to determine whether or not using Creatine topically is safe. Reddening and itching of the skin are two of the potential adverse effects. Creatine's safety during pregnancy and breastfeeding has not been fully explored, so it is not known whether or not it is safe to take during these times. It is in everyone's best interest to err on the side of caution and refrain from using it.


When taken appropriately, Creatine does not pose any health hazards. It is not included in the compounds prohibited from use in athletic competitions maintained by the National Collegiate Athletic Association or the International Olympic Committee. Although not everyone will gain from using it, there's a good chance it won't cause any harm.