Written by Ian Alvarez Herrera
Medically reviewed by Grisel Aranzabe (Nutritionist, low-FODMAP approach & Human Microbiota Specialist) 
Art by Valentina Taraborelli

Supplementation has become more popular than ever, providing a convenient way to enhance essential nutrients like vitamins, minerals, probiotics, and herbs that may be difficult to obtain through diet alone. Among the wide range of supplements available, creatine stands out not only for its effectiveness, affordability, and safety but also because many people outside the athletic world remain unaware of its benefits.

What is Creatine?

Creatine is a naturally occurring compound produced by the kidneys, liver, and pancreas. It is also obtained through dietary sources, primarily protein-rich foods such as fish and red meat. The highest concentrations of creatine are found in skeletal muscle, brain tissue, and testicles, playing a crucial role in energy production by enhancing the resynthesis of adenosine triphosphate (ATP), the body’s primary energy source.

Approximately two-thirds of the body’s creatine stores exist as phosphocreatine, with the remaining portion as free creatine. When ATP releases energy, it loses a phosphate group and converts into adenosine diphosphate (ADP). Phosphocreatine helps regenerate ATP, allowing for prolonged energy production and improved performance in short bursts of high-intensity activity.

The body naturally breaks down and replenishes about 1–3 grams of creatine daily, with roughly half coming from dietary sources. However, meeting this requirement through food alone can be challenging. For instance, a pound of red meat or salmon provides only about 1–2 grams of creatine. This is why many athletes and fitness enthusiasts turn to creatine supplements to support their training routines.

Benefits and Uses of Creatine Supplementation

Creatine is one of the most widely studied and effective sports supplements, with research supporting several benefits:

• Enhanced Athletic Performance: By increasing available energy, creatine is particularly beneficial for sports that involve short bursts of intense activity, such as weightlifting, football, basketball, tennis, and wrestling.
• Increased Muscle Mass: Higher creatine concentrations in muscle tissue have been linked to increased body mass, likely due to enhanced muscle hydration and improved effects of resistance training.
• Injury Prevention and Recovery: Creatine may help reduce inflammation, minimize muscle damage, decrease cramping frequency, and accelerate recovery following injuries.
• Support for Certain Health Conditions: Preliminary research suggests creatine supplementation may have potential benefits for conditions such as chronic obstructive pulmonary disease (COPD), muscular dystrophy, depression, diabetes, and congestive heart failure.
• Cognitive and Brain Health Benefits: Studies indicate creatine supplementation may enhance cognitive function, particularly in memory, reaction time, and information processing speed, especially in older adults and those under stress or sleep deprivation.
• Skin Health and Anti-Aging: Early findings suggest that creatine may help reduce signs of skin aging by improving hydration and elasticity.
• Support for Vegetarians and Vegans: Since creatine is primarily found in animal-based foods, supplementation can help vegetarians and vegans maintain optimal energy levels.

Is Creatine Safe?

Creatine has been extensively studied since the 1990s, and research consistently shows that it is safe for daily use, even in doses of 3–5 grams (or higher) over extended periods. However, as with any supplement, it is essential to choose high-quality products that adhere to proper manufacturing standards. Consulting a healthcare professional before starting any supplementation is always recommended.

Final Thoughts

A well-balanced lifestyle that includes proper nutrition, exercise, and recovery is the foundation of good health and fitness. Adding creatine to your routine can be a valuable tool, whether you’re an athlete aiming to enhance performance, someone recovering from an injury, or a vegetarian looking to maintain energy levels.

With well-documented performance and health benefits, creatine monohydrate remains one of the most thoroughly researched and reliable supplements available. As scientific exploration continues, its potential applications in both fitness and overall health will likely expand even further.