Creatine - Here’s what it is and whether it’s worth the cost.
As a dietitian, I often get asked about supplements—especially those that promise better performance, faster recovery, or increased muscle mass. One supplement that consistently comes up is creatine. It's one of the most researched sports supplements available, but there's still a lot of confusion around who should take it, how it works, and whether it’s safe.
What is Creatine?
Creatine is naturally produced in our body from the breakdown of three amino acids: methionine, glycine, and arginine and is stored in muscle cells as phosphocreatine.
It can also be found in small amounts of certain foods, such as red meat and fish, as well as in supplements.
Phosphocreatine helps regenerate ATP (adenosine triphosphate), which is your body’s primary energy source during short, high-intensity efforts like sprinting, lifting, or jumping.
What are the benefits?
Studies have shown that higher creatine stores have been linked to multiple benefits for improved strength, power, and muscle mass, especially when paired with resistance training.
But it’s not all for the avid gym-goers.
A 2024 population-based study found that women with greater creatine stores were more likely to have regular menstrual cycles. This would mean potential benefits to fertility and reproduction. Studies also indicate a potential benefit to memory and cognition with greater creatine stores.
Is Creatine Safe?
Yes. Creatine is safe and well-studied, with decades of research behind it. Clinical trials have shown it to be effective without any serious adverse effects in healthy individuals when consumed in recommended doses. Common myths—like it causing kidney damage or dehydration—are not supported by evidence in healthy populations.
How Much Should You Take?
The standard creatine monohydrate dosage is:
Loading phase (optional): 20g/day (split into 4 doses) for 5–7 days
Maintenance phase: 3–5g/day ongoing
The loading phase helps saturate your muscle stores more quickly, but it’s not essential. You can start with 3–5g per day, and your muscles will become saturated in about 3–4 weeks.
Tip: Creatine is best absorbed with a carbohydrate- or protein-rich meal, as insulin helps shuttle it into muscle cells.
Who Might Benefit?
Strength and power athletes: Creatine can enhance performance and muscle gain.
Vegetarians and vegans: Since creatine is found mostly in animal foods, plant-based individuals may have lower baseline levels and may see more pronounced benefits.
Older adults: Some evidence shows creatine may support muscle maintenance and cognitive function during aging.
Are There Any Side Effects?
Creatine is generally well tolerated. Some people may notice:
Temporary weight gain (due to water retention in muscle tissue)
Mild digestive discomfort (usually if taking large doses or on an empty stomach)
To minimise this, spread your intake throughout the day during the loading phase, and always take with food.
The Bottom Line
Creatine isn’t just for bodybuilders. It’s a well-supported, safe supplement with a wide range of potential benefits—from athletic performance to healthy aging. Like any supplement, it works best when combined with consistent training, a balanced diet, and individualised guidance.
If you’re considering creatine, a conversation with your dietitian or healthcare provider can help determine if it’s right for your goals and needs.
Need personalised nutrition support?
Reach out to an Accredited Practising Dietitian who can help tailor your supplement and food choices to your lifestyle.
References:
https://doi.org/10.3390/nu14061255
https://doi.org/10.1002/fsn3.4135
https://doi.org/10.1186/s12916-023-03146-5