What Is Creatine? And Should You Take It?
The wildly popular supplement is being touted as a way to enhance athletic performance.
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Creatine is everywhere – drinks, powders, pills – even gummies. But that doesn’t mean that this (very common) substance is well understood. There are numerous misconceptions about the wildly popular dietary supplement, so let’s put some rumors to rest. Here’s what a sports dietitian has to say about creatine supplements.
What Is Creatine?
Creatine is a compound naturally produced in the body from amino acids. It’s produced by the liver and kidneys, plus it’s found in many animal-based foods such as meat, poultry and fish. In the body, creatine is used to create energy for skeletal muscle contraction; smaller amounts are used by the brain and heart. This muscle energy can help facilitate muscle growth as well as improved endurance, power and recovery.
Despite being touted on social media and guzzled in gyms and locker rooms worldwide, many exercise enthusiasts have no clue what creatine is or how to use it properly. Contrary to rumors, creatine is not a stimulant or steroid. In fact, it doesn’t contribute to muscle performance of any kind if diet (specifically calorie, carbohydrate and protein intake) and exercise regimens are not substantial enough.
Like many other substances, creatine can be isolated in supplement form to help fill gaps or fortify the diet. Powdered supplements are most common, but creatine can also be found in liquid, capsule and gummy forms.
Why Take Creatine Supplements?
For the average adult, about 50 percent of our needs for creatine are produced internally, and the remaining 50 percent should come from food sources. Taking in additional amounts of this substrate from a supplement can help increase creatine concentration in the muscles and lead to better training results (like muscle growth and power, recovery from exercise, as well as injury prevention and treatment). In addition to performance outcomes, the International Society of Sports Nutrition also recognizes creatine usage to be potentially beneficial in the treatment of neurodegenerative diseases, ischemic heart disease and combating various effects of aging, both physically and cognitively.
In recent years, there has been more research done on creatine supplementation in female subjects. Findings from a review published in 2021 support that creatine usage can be safe and effective for women’s performance outcomes in both pre- and post-menopausal women. Benefits to mood, muscle, bone and brain health have been observed.
Are Creatine Supplements Safe?
Much like protein powders, many creatine supplements are poorly regulated and can be tainted, adulterated and/or contain ingredients not listed on the label. To ensure the product you are using has been properly vetted, seek out supplements with third party testing from companies such as NSF Certified for Sport or Informed Sport.
Creatine is considered safe for long-term usage (up to five years) and the list of possible side effects is short, with studies only citing a risk of weight gain and temporary stomach upset.
With the increasing interest and popularity of creatine, frivolous products continue to enter the marketplace. Energy drinks and electrolyte powders are just a few of the products containing creatine that is often improperly dosed and won’t yield an effect.
There are several forms of creatine available on the market, but the form with the most scientific evidence to support its safety and effectiveness is creatine monohydrate. A study published in 2022 highlights various products that contain creatine that can be purchased online, many of which are in alternative forms and contain other ingredients that users may not realize they are taking. Researchers concluded that supplements with creatine monohydrate as the only ingredient remain the best option for safety and efficacy and reinforces the importance of paying attention to the type of product you are purchasing.
Liudmila Chernetska
How to Take Creatine Supplements
The recommended dosage of supplemental creatine for most people is three to five grams per day. Creatine can be taken before or after exercise and should be taken on training days as well as rest days. Take creatine as directed per product instructions but general administration involves a small dose of dissolvable powder mixed into eight to 12 fluid ounces of any liquid.
Bottom Line: Creatine is not a steroid or a magic pill. Proper dosing, safe products and effective training are imperative if you want to see results. Work with a qualified sports registered dietitian nutritionist to determine the best product and dosage options for you.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.
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