What Is Creatine—and Does It Actually Work?

Discover what creatine does for your body and whether it’s worth the hype.

Reviewed by Dietitian Jessica Ball, M.S., RD

Whether it’s from the supplement aisle at the grocery store or a friend who likes to strength-train, you’ve likely heard of a substance called creatine. It’s often praised as a workout wonder, but what's the real deal? In this article, we'll cut through the online chatter to uncover the truth about creatine. We'll explore the potential health benefits of creatine, discuss any risks you should be aware of and provide valuable tips on incorporating creatine into your diet.

What Is Creatine?

Creatine is a naturally occurring compound in your body, particularly in the muscles and brain. It's derived from amino acids, the building blocks of proteins, and is an essential part of the energy production system in your cells.

When you engage in intense physical activities, like sprinting or lifting weights, creatine acts as a quick energy reserve, allowing your muscles to churn out those last few reps or run those extra yards. This energy supply is convenient during short bursts of high-intensity exercise, which is why many athletes and fitness enthusiasts use creatine to enhance exercise performance and muscle growth.

Potential Health Benefits of Creatine

You may have more energy.

Creatine's primary role is to provide quick energy for short bursts of intense activity. If you're into explosive exercises like sprinting or weightlifting, creatine could be a way to elevate your performance by giving your muscles the power to squeeze out those last few reps, run a little faster or jump a little higher.

Kelsey Kunik, RDN, a registered dietitian at Graciously Nourished, tells us, “Creatine helps your cells produce more adenosine triphosphate (ATP) so that your muscles have more fuel for high-intensity exercise.”

You may build more muscle from strength training.

One of the most well-known perks of creatine is its potential to help you build more muscle, especially if you're into strength training. One 2021 study in Nutrients found that creatine increased strength in upper body exercises for women. Also, an older 2012 study observed that 12 weeks of creatine supplementation resulted in an 8% increase in strength compared to a placebo group.

“Creatine helps support new muscle growth during strength training by increasing hormones and certain proteins that support muscle growth,” explains Kunik.

You may have better blood sugar control.

Research suggests that creatine could help improve blood sugar control. While it's not a magic bullet, it may help enhance how your body handles glucose by helping your muscles absorb glucose (aka sugar). “Creatine could improve blood sugar levels in people with diabetes by helping the muscles take and use sugar from the bloodstream more easily. This effect is increased when combined with exercise,” says Kunik.

You may improve your cognitive function.

Taking creatine may boost your cognitive function and brain health, particularly when it comes to short-term memory and reasoning. According to a 2018 study in Experimental Gerontology, supplementing creatine for six weeks helped improve memory in healthy young adults. Additionally, an older 2011 study concluded that creatine supplementation enhanced cognitive function in older adults by helping reduce cognitive decline.

Potential Health Risks of Creatine

You may experience gastrointestinal distress.

While creatine is generally considered safe, some users report experiencing gastrointestinal discomfort when taking it, such as bloating, diarrhea or cramps. Creatine is typically supplemented in dosages of 20 to 25 grams daily for the first week during a “loading phase,” followed by a maintenance dose of 3 to 5 grams daily.  Research points out that the loading phase when people are taking more than 10 grams daily may potentially lead to gastrointestinal distress.

“Too much creatine could cause an upset stomach and diarrhea. In one study, people taking 10 grams of creatine daily resulted in 55.6% of the study participants having complaints of diarrhea,” says Kunik.

Your blood sugar levels may drop.

“If you have diabetes and take blood-sugar-lowering medications, taking creatine could cause your blood sugar to drop too low, as it increases the glucose uptake by the muscles,” cautions Kunik. That’s why it's essential to carefully monitor your blood sugar levels while using creatine if you have diabetes or are prone to low blood sugar, and always talk to your doctor before trying something new.

Tips for Including Creatine in a Healthy Eating Pattern

Creatine comes in various forms, such as powder, capsules and liquids. Creatine monohydrate is available in all these forms and is the most common and well-researched. It can be easily mixed with beverages or added to a smoothie, while capsules are quick and convenient. The choice comes down to personal preference.

• Choose high-quality creatine: Opt for reputable brands or products with third-party certification, which signifies that they were tested for label accuracy.

• Stay hydrated: Creatine may cause a temporary increase in water retention, so it's crucial to drink enough water to stay hydrated.

• Pair with carbohydrates: Combine creatine with carbohydrates, like fruit or whole grains, to help enhance absorption.

• Include in pre- or post-workout nutrition: Take creatine before or after your workout to help with exercise performance and muscle recovery.

• Combine with protein: Add creatine to your post-workout protein shake to help support muscle repair and growth.

Frequently Asked Questions

1. What does creatine do?

Creatine is a compound found naturally in the body and in some foods, like fish, red meat and dairy. As a supplement, creatine may provide additional energy during short bursts of intense physical activity, making it popular among athletes and fitness enthusiasts.

2. Is creatine good or bad for you?

Creatine is generally considered safe when used as recommended. It may offer several potential health benefits, especially for enhancing exercise performance and muscle growth. However, misuse or excessive intake could lead to potential side effects. Always talk to your doctor or registered dietitian before trying something new.

3. Does creatine have side effects?

Creatine may cause side effects in some people, typically mild gastrointestinal issues like stomach cramps or diarrhea. Staying within recommended dosage limits and staying hydrated can help reduce these side effects.

The Bottom Line

Creatine is a naturally occurring compound with several health and performance benefits. It boosts energy for intense physical activities, such as weightlifting and sprinting. It may also help build muscle, control blood sugar and enhance cognitive function. While generally safe, high doses can lead to gastrointestinal distress, and people with diabetes should be cautious due to potential blood sugar level changes. To include creatine in a healthy diet, choose high-quality products, stay hydrated, pair it with carbohydrates, and consider using it in your pre- or post-workout nutrition to enhance muscle recovery and growth.

Read the original article on Eating Well.