Creatine is one of the most talked-about supplements. If you’ve been seeing more and more people talking about it and wondering what it is, if it’s safe, and if it could benefit you, this post by a registered dietitian is for you.
This post is for educational purposes only and is not a substitute for individual medical or nutrition advice.
With so many supplements being pushed on us, it can be hard to know which ones are actually beneficial and safe. And hard to know if the touted benefits are actually worth the spend!
After all, supplements don’t require testing for safety or efficacy in the U.S., so it’s up to the consumers to do their research on supplements and supplement brands (lucky for us).
But since creatine is most in the spotlight right now, as a dietitian, I’m going to try to make it a little easier for you and break down the latest scientific research on creatine.
What is creatine?
Let’s start with the basics. Creatine is a compound of three amino acids: arginine, glycine, and methionine (the building blocks of proteins) that can either be made by the liver, kidneys, and pancreas, or consumed through animal-based foods, like fish and meat.
To make creatine, our bodies need those three amino acids, which we get from our diet or from reactions in the body. These amino acids go through different enzymatic reactions to produce creatine.
Creatine is stored primarily in our muscles, but it can also be found in the brain. When it’s in the muscle, it’s stored in a form called phosphocreatine. This is responsible for producing energy quickly during short bursts of activity, such as exercise.
In the brain, creatine is essential for rebuilding ATP, the energy currency of cells. This helps in times of high energy demands, like when we’re extremely tired.
Creatine monohydrate is the supplement you’ll see most often because it’s the type that has been studied most extensively. This form is most similar to what our bodies produce in the liver, kidneys, and pancreas. After we consume creatine monohydrate, it can become phosphocreatine because our bodies attach a phosphate group to it.
Creatine for Athletes
You’ve probably heard creatine being used by athletes to improve performance. Studies show that when combined with training, creatine can increase strength, muscle power, and the ability to repeat sprints.
It also helps support recovery from intense exercise by reducing muscle cell damage and inflammation. A big part of athletic performance is the ability to recover and reduce inflammation between training sessions, so using creatine to support this process is incredibly beneficial for athletes.
Since creatine is a compound naturally found in muscles, it makes sense for athletes to gravitate towards this supplement to support their training and help their efforts go further by increasing output, maximal strength, power production, and sprint performance. Faster recovery is another way it can help athletes train more intensely over short periods of time.
However, like most supplements, it isn’t a miracle-worker. It won’t magically improve athletic ability, but it can support athletes who train consistently by increasing muscle energy stores and speeding up recovery. It’s also particularly helpful for high-intensity, short-duration activities, such as heavy weightlifting, sprinting, and cycling.
Creatine for Non-Athletes
While previously this may have been seen as a supplement mostly used by athletes or avid gym-goers, more recent research has been done on non-athletes to show that creatine is beneficial for a wider population. Promising data suggests it could help preserve muscle mass, support the nervous system, and improve cardiovascular and metabolic health.
In women, studies have shown that supplementing with creatine can support changes in bone tissue during menopause when combined with physical exercise. Generally, women have lower creatine levels because they consume fewer creatine-rich foods and have a lower synthesis rate.
Since creatine is found in animal-based foods, people who follow vegetarian or vegan diets don’t consume nearly as much as those who eat fish and meat. This means supplementation can be even more beneficial, especially for high-intensity exercise or recovery.
Even though creatine is found in animal products, creatine supplements are made from amino acids and compounds that don’t contain any animal products, so they are considered vegan.
There have been newer studies on the impact of creatine supplementation on brain health and cognition. While more research is needed, findings indicate that creatine may be neuroprotective. Studies also showed positive effects on memory, attention time, and processing speed.
Are there side effects?
One of the most common side effects of creatine is water retention, where the body holds a little more water in the muscles. Creatine draws water into your muscle cells, which can cause a small increase in weight when you first start taking it.
However, studies show water retention is not a long-term side effect. So if you’ve been avoiding creatine just because you’re afraid it will cause weight gain, you can rest assured that the research doesn’t support this.
Some people have reported that taking creatine can cause GI symptoms like nausea, vomiting, diarrhea, bloating, and indigestion. However, studies have found no evidence that creatine supplements affect GI symptoms.
What form of creatine should you buy?
There are different formulations of creatine supplements, but the most common is creatine monohydrate. This is the simplest form and the one with the most research behind it. It also happens to be the most cost-effective (win-win!).
The recommended dose of creatine is 3-5 grams per day. Outdated advice still suggests a “loading phase,” where you take a larger dose for the first several weeks before moving to the “maintenance dose.” Research shows that taking a consistent dose of 3-5 grams per day is equally effective.
The other form of creatine you hear about most often is creatine HCL. There have been fewer studies on creatine HCL but the limited research we do have shows no increased performance benefit with HCL over monohydrate.
However, because creatine HCL is more water-soluble and requires a lower dosage, some users report HCL is easier to digest and results in less water retention. As a downside, creatine HCL is significantly more expensive.
Because creatine monohydrate is the least expensive and most researched form, I’d start there. If you experience some digestive side effects or water retention that doesn’t improve with time, and you have the money to spend on supplements, it might be worth trialing creatine HCL.
The Takeaway
Creatine is clearly not just for elite athletes anymore. As more research is being done, we are seeing the benefits it can have for people with different lifestyles and at different phases of life.
Whether you’re interested in the benefits it brings to muscle growth and recovery or the potential neuroprotective effects it may have, there are many reasons you may want to take this supplement.
As always, I recommend looking for third-party-tested supplements to ensure you’re getting what you pay for. When looking at a supplement, you want to look for certifications from independent organizations, like USP or NSF, which means the ingredients have been verified and are regularly tested.
It’s also important to run any new supplements by your PCP to ensure they are safe for you and that there are no potential interactions with medications.
Tell me in the comments, have you ever tried a creatine supplement?
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