6 creatine benefits for your body and brain

From improving brain function to boosting energy and supporting muscle development, wellness enthusiasts claim that creatine benefits several aspects of your health and well-being. If you have seen this supplement trending online recently, you may have questions about what it does and how you could incorporate it into your routine.

Let’s break down what creatine is, its benefits and how it might be helpful for you.

What is creatine?

Creatine is a natural compound produced in your body and also can be consumed through animal protein sources. Roughly half of your body’s creatine is sourced from your diet, while the rest is synthesized in your liver, kidneys and pancreas.

Once produced, creatine is primarily used by our muscles as an energy source during activities like sprinting, powerlifting or jumping.

Beyond its role in physical activity, creatine supports other parts of your body, such as your brain, liver and kidneys. A typical diet provides about 1 gram of creatine daily, but athletes and highly active people often turn to creatine supplements to get more in their diet.

Foods rich in creatine

A well-balanced diet should provide the adequate amount of creatine people need each day. Creatine-rich foods include:

• Chicken
• Cod
• Beef
• Herring
• Lamb
• Pork
• Salmon

What does creatine do?

Creatine works primarily by giving your body’s muscles energy and strength, and helps to replenish your energy stores during high-intensity activities. It plays a crucial role in producing adenosine triphosphate (ATP), which is your body’s primary form of energy.

When engaging in activities such as strength training or sprinting, your body rapidly uses its ATP stores. Creatine helps regenerate ATP, meaning your muscles have more energy to perform at their peak for longer durations. Because of this, creatine supplements are often used for improving athletic performance and enhancing muscle mass.

6 creatine benefits

For those who work out regularly, research has shown that taking creatine supplements may:

1. Build muscle mass
2. Improve athletic performance (especially in sprinting, jumping and powerlifting-type sports)
3. Increase exercise tolerance
4. Help prevent injuries
5. Help with post-exercise recovery
6. Reduce dehydration and cramping

Some research has also shown that creatine may be effective for reducing the risk of spinal cord and brain injuries in sports where there is a high risk.

In addition to its athletic benefits, creatine supplements also may help with:

• Bone health
• Brain health
• Cognitive conditions, such as dementia
• Creatine deficiency syndromes
• Heart failure
• Sarcopenia
• Skin health

Risks and side effects of creatine

Creatine is a relatively safe supplement to add to your diet when taken as directed. However, there are some side effects to keep in mind:

• Dehydration
• Gastrointestinal discomfort, such as bloating, cramping or nausea
• Liver or kidney damage, specifically if you have a pre-existing condition
• Muscle cramping
• Short-term water retention
• Weight gain

You should always talk with your primary care doctor or a registered dietitian before starting any supplement to ensure it doesn’t interact with any medications you’re currently taking or impact any existing health conditions. People who are pregnant or breastfeeding, children and anyone living with a kidney disease should proceed with caution.

How much creatine should you take?

As with every supplement, the optimal dosage of creatine depends on your goals and desired results. Depending on how fast you would like to see results, there are two ways you could start.

Option 1: Loading phase and maintenance phase

For faster results, you can begin with a loading phase. Take 20 grams of creatine daily for 5 to 7 days. It is most common to split this into four 5-gram doses throughout the day. During the loading phase, you are more likely to experience temporary side effects such as temporary water retention and diarrhea. 

Following the loading phase, once your muscles have been “loaded” with creatine, shift to a "maintenance" dose of 5 grams daily.

Option 2: Skip the loading phase

Alternatively, you can skip the loading phase and begin taking 3 to 5 grams per day and achieve the same results over 30 days. Studies show that a loading phase isn’t necessary to get the full effects of creatine.

To see the best results, it’s recommended to combine creatine with resistance training. Keep in mind that caffeine can also reduce the effectiveness of creatine and therefore shouldn’t be taken together.

When taken in proper doses and used appropriately, creatine should be safe to take for several years. However, talk with your doctor about any side effects of this supplement in the long term.

What to look for in a creatine supplement

It is important to remember that supplements, including creatine, are not regulated by the Food & Drug Administration (FDA).

If you choose to supplement, creatine monohydrate is the type that is supported most by research. Look for a supplement that has a third-party tester label like the National Science Foundation (NSF) or US Pharmacopeia (USP). Third-party testing ensures the supplement is safe, uncontaminated and that the ingredients and dosage are accurate.

What happens if you stop taking creatine?

There are mixed opinions on whether or not you lose muscle mass if you stop taking creatine. Ideally, if you continue with resistance training, you should maintain the majority of your gains, but you might see a fluctuation in weight and feel more fatigued when stopping taking it.

If you have questions about how creatine could fit into your wellness routine, connect with a registered dietitian for guidance.