An Overview of Creatine Its Uses, Benefits And Side Effects

Creatine is a nitrogenous organic acid that helps the body’s cells, particularly muscle cells, supply energy. It is a natural substance that the body converts to creatine phosphate. This aids in the formation of adenosine triphosphate (ATP), which is the energy currency of the cells. Muscle contractions require ATP as an energy source.

It is found naturally in red meat and fish, as well as is produced by the body Skeletal muscle contains approximately 95% creatine. It is found in the majority of sports supplements in the United States. People taking creatine supplements with lower creatine levels appear to benefit more than those who begin supplementation with higher levels.

It is naturally found in red meat, fish, and is also synthesised in the human body from the amino acids L-arginine, L-glycine, and L-methionine. Creatine monohydrate and creatine nitrate are two types of creatine that are used in supplements.

Need

On average, an individual needs around 1–3 grams of creatine per day:

• Approximately half is produced endogenously (in the liver, kidneys, and pancreas).
• The rest must come from dietary sources, particularly red meat and fish. For example, 1 pound of raw beef or salmon provides 1–2 grams of creatine.

Athletes and fitness enthusiasts often use creatine supplements to enhance physical performance, support muscle recovery, and increase muscle mass. Creatine supplementation may also benefit individuals with medical conditions that limit natural creatine synthesis, requiring therapeutic doses of 10–30 grams/day under medical supervision.

Uses

• Strength, muscle size, and performance: Oral creatine powder may allow an athlete to put in more effort during reps or sprints, resulting in greater strength, muscle mass, and performance gains. Athletes who engage in high-intensity intermittent activities that require quick recovery during training and competition frequently use it.
• Injury prevention: Dehydration, muscle cramping, and damage to the muscles, bones, ligaments, tendons, and nerves can all be reduced by taking oral creatine.
• Rare creatine-metabolizing syndromes: Oral creatine powder may help manage some symptoms in children with certain creatine deficiency syndromes.
• Cognition and brain health: In older adults, creatine supplementation may enhance performance in short-term memory tasks and reasoning skills, especially under mental fatigue or sleep deprivation. .
• Bone health and sarcopenia: Preliminary research suggests creatine may help maintain bone mineral density and prevent age-related muscle loss (sarcopenia) when combined with resistance training. .
• Heart failure: There is insufficient evidence to recommend oral benefits as a treatment for heart failure.
• Ageing of the skin: Topical formulations of creatine combined with other compounds (e.g., folic acid) may improve skin firmness and reduce wrinkles, according to early research. These are cosmetic benefits; scientific evidence remains limited.

Benefits

1. Helps Muscle Cells Produce More Energy

Creatine powder helps muscle cells produce more energy by increasing phosphocreatine stores, which allows you to produce more ATP to fuel your muscles during high-intensity exercise.

2. Speeds Muscle Growth

Creatine is one of the most effective and studied supplements for increasing muscle mass. It has been shown that taking it for as little as 5–7 days can significantly increase lean body weight and muscle size. Increases in the water content of your muscles cause this initial rise. It benefits muscle fibre growth by signalling critical biological pathways and improves gym performance over time.

3. Improvement in Brain Function

The brain also requires ATP for energy. Supplementing with creatine may improve cognitive function, reaction time, and memory, particularly in individuals with low baseline creatine or under stress (e.g., sleep deprivation).

4. Defense Against Neurological Disease

Low brain creatine levels are observed in conditions such as Parkinson’s, Huntington’s, and ALS. Creatine shows promise in slowing disease progression in some models, but clinical outcomes remain unclear.

5. Improvement in Intense Exercise Performance

By directly enhancing ATP availability, creatine supports performance in explosive, short-duration activities like:

• Olympic lifting
• Sprinting
• High-intensity interval training (HIIT)

Side Effects

It is a relatively safe supplement, with only a few reported side effects. However, keep in mind the following:

1. Cramps or Dehydration

Some users report muscle cramps or dehydration due to creatine drawing water into muscle cells. However, studies have not confirmed increased dehydration risk. Stay hydrated while supplementing.

2. Weight Gain

You may gain weight as its side effects if you take this powder because your body’s muscles retain water. It may take seven to 28 days to notice energy effects, depending on how much creatine you already have in your body.

3. Liver and Kidneys

Creatine can raise serum creatinine (a breakdown product), which may be misinterpreted as impaired kidney function. People with pre-existing kidney or liver disease should consult a doctor before use.

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4. Digestive Issues

High doses (>10 g/day) may cause bloating, nausea, or diarrhoea. Dividing the dose and taking with food can reduce symptoms.

5. Interaction With Other Drugs

Creatine may interact with:

• Nephrotoxic medications (e.g., aminoglycosides, NSAIDs like ibuprofen)
• Blood sugar-lowering agents
• Diuretics or medications affecting hydration

Pregnant or breastfeeding individuals and those with heart, kidney, or liver disease should consult a doctor before use.

Takeaway

Creatine is a well-researched supplement that supports:

• Muscle performance
• Muscle growth
• Brain health
• Physical recovery

While it is generally safe, users should be aware of potential side effects, especially if they have underlying health conditions or take medications that affect kidney function. Always consult a healthcare provider before starting any supplement regimen.

References

• Gutiérrez-Hellín, J., Del Coso, J., Franco-Andrés, A., Gamonales, J. M., Espada, M. C., González-García, J., López-Moreno, M., & Varillas-Delgado, D. (2024b). Creatine Supplementation Beyond Athletics: Benefits of Different types of creatine for women, vegans, and Clinical Populations—A Narrative Review. Nutrients, 17(1), 95. https://doi.org/10.3390/nu17010095
• Kreider, R. B., & Stout, J. R. (2021). Creatine in health and disease. Nutrients, 13(2), 447. https://doi.org/10.3390/nu13020447
• Kreider, R. B., Jagim, A. R., Antonio, J., Kalman, D. S., Kerksick, C. M., Stout, J. R., Wildman, R., Collins, R., & Bonilla, D. A. (2025). Creatine supplementation is safe, beneficial throughout the lifespan, and should not be restricted. Frontiers in Nutrition, 12. https://doi.org/10.3389/fnut.2025.1578564
• https://journals.lww.com/acsm-csmr/fulltext/2021/07000/Creatine_Supplementation__An_Update.3.aspx