Healthy Creatine

 Creatine

Creatine supplies energy to your muscles. Many people take creatine supplements to build strength and promote brain health. Creatine supplements are safe for most people to take, but you should first talk to a healthcare provider to ensure they’re right for you.

What is creatine?

Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.

About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, especially protein-rich foods such as:

Red meat (pork, veal and beef).

Seafood (fish and shellfish).

Animal milk (like cow, goat and sheep milk).

Your body produces the other half naturally in your liver, kidneys and pancreas. They deliver about 95% of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues.

Manufacturers also make creatine supplements. Some people take creatine supplements because they work out a lot or don’t get enough creatine in their diet. Creatine supplements exist as:

Powders.

Tablets.

Capsules.

Liquids.

Energy bars.

Is it healthy to take creatine?

Studies show that it’s safe for many people to take creatine supplements. However, there isn’t enough evidence to know if it’s safe if you:

Are pregnant or breastfeeding.

Have diabetes.

Have kidney disease.

Have liver disease.

If you have bipolar disorder, creatine may also increase your risk of mania.

Talk to a healthcare provider before taking creatine to ensure it’s safe for you.

Does creatine make you gain muscle?

It depends. Studies show that regularly taking creatine, weightlifting and exercising can help increase muscle growth in people 18 to 30 years old. However, there isn’t enough research to say that creatine helps develop muscle growth in people older than 65 or people with diseases that affect their muscles.

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Overview

What is creatine?

Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.

Learn the difference between creatine and whey protein.

About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, especially protein-rich foods such as:

Red meat (pork, veal and beef).

Seafood (fish and shellfish).

Animal milk (like cow, goat and sheep milk).

Your body produces the other half naturally in your liver, kidneys and pancreas. They deliver about 95% of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues.

Manufacturers also make creatine supplements. Some people take creatine supplements because they work out a lot or don’t get enough creatine in their diet. Creatine supplements exist as:

Powders.

Tablets.

Capsules.

Liquids.

Energy bars.

Is it healthy to take creatine?

Studies show that it’s safe for many people to take creatine supplements. However, there isn’t enough evidence to know if it’s safe if you:

Are pregnant or breastfeeding.

Have diabetes.

Have kidney disease.

Have liver disease.

If you have bipolar disorder, creatine may also increase your risk of mania.

Talk to a healthcare provider before taking creatine to ensure it’s safe for you.

Does creatine make you gain muscle?

It depends. Studies show that regularly taking creatine, weightlifting and exercising can help increase muscle growth in people 18 to 30 years old. However, there isn’t enough research to say that creatine helps develop muscle growth in people older than 65 or people with diseases that affect their muscles.

Why do people take creatine supplements?

Many amateur and professional athletes take creatine supplements to aid their workout routines and improve their recovery. Creatine creates “quick burst” energy and increased strength, which improves your performance without affecting your ability to exercise for longer periods (aerobic endurance).

Most athletes who take creatine supplements participate in power sports, including:

Bodybuilding.

Football.

Hockey.

Wrestling.

In addition, studies suggest that creatine supplements may help brain function in people 60 and older. This includes:

Short-term memory.

Reasoning.

Neuroprotection (keeping groups of nerve cells safe from injury or damage).

Researchers are still studying whether creatine supplements may help people with cognitive (mental) conditions, including dementia.

Talk to a healthcare provider before taking creatine supplements, regardless of your level of physical fitness, age or health.

Are creatine supplements recommended for athletes?

Many athletes use creatine supplements. Professional sports organizations, the International Olympic Committee (IOC) and the National Collegiate Athletic Association (NCAA) all allow athletes to use creatine supplements.

Men and women report benefits to using creatine. But some studies note that women may not gain as much strength or muscle mass as men.

What is the most common type of creatine supplement?

The most common creatine supplement is creatine monohydrate. It’s a dietary supplement that increases muscle performance in short-duration, high-intensity resistance exercises, such as weightlifting, sprinting and bicycling. Other forms of creatine don’t appear to have these benefits.

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What happens when you start taking creatine?

Most creatine goes to your skeletal muscles, which convert creatine into a compound of creatine and phosphoric acid (phosphocreatine or creatine phosphate). Phosphocreatine then helps create adenosine triphosphate (ATP). ATP is a source of energy that your cells use when you exercise. So, creatine helps maintain a continuous energy supply to your muscles during intense lifting or exercise.

In addition to providing more energy and helping to increase muscle growth, creatine helps:

Speed up muscle recovery. When you exercise, you create micro-tears in your muscle fibers. As you recover, the micro-tears in your muscle fibers heal, and your muscles get stronger. Creatine helps activate satellite cells in your muscles, which help the micro-tears heal.

Increase anabolic hormones. Anabolic hormones contribute to growth and tissue repair. They include insulin, human growth hormone (hGH), estrogen and testosterone.

Boost water content in muscle cells. Better cell hydration may increase muscle growth and reduce dehydration and muscle cramps.