What is creatine? Benefits, uses and risks

What is creatine?

Creatine is a natural compound made in your liver, kidneys and pancreas from amino acids. Around 95% of it is stored in your muscles, with small amounts found in your brain.¹

You also get creatine from foods such as red meat and fish. However, the amount from diet alone is much lower than the amount typically provided by supplements.

Creatine supplements are usually sold as powders, capsules, or tablets. The most widely studied and commonly used form is creatine monohydrate.²

Creatine plays an important role in energy production. It helps your body make adenosine triphosphate (ATP), which is the main energy source your cells use, especially during short bursts of intense activity.

Taking creatine increases the amount stored in your muscles.

So when it comes to short, high-powered efforts such as weightlifting, sprinting, or HIIT, creatine can make a real impact-but it doesn’t offer the same benefit for longer, steady-state endurance exercise.

If you're thinking about adding creatine to your routine, here are five reasons it might be worth it.

© Paciente / Heather Ainsworth

1. Improves muscle strength and power

Creatine may increase muscle strength and power output.³Many people find they can lift slightly heavier weights or perform more repetitions.

2. Supports muscle growth

Creatine can contribute to increased muscle size.⁴ This is partly due to greater training capacity and partly because creatine draws water into muscle cells.

A small increase in body weight is common in the first few weeks. This is usually water stored in muscle, not fat.

3. Supports muscle recovery

Some evidence suggests creatine may help support muscle recovery after intense exercise,⁵ allowing more consistent training.

4. May support cognitive function

Because creatine is also present in the brain, researchers are studying whether it may support memory or mental performance in certain situations as well as possibly aid in combating conditions such as demencia.⁵ More research is needed before firm conclusions can be made.

5. May support some medical conditions

Creatine has also been studied in a range of medical conditions that affect muscle strength and energy production. These include inherited muscle disorders such as distrofia muscular and other myopathies,⁶ as well as mitochondrial disorders,⁸ where the body’s ability to produce energy is impaired.

Researchers have also explored its potential role in neurological conditions such as Parkinson’s disease⁷y esclerosis múltiple,⁸ y en age-related muscle loss (sarcopenia). ⁹

While some small studies suggest creatine may improve muscle strength or reduce fatigue in certain groups, results have been mixed and benefits are not consistent.

For healthy adults taking recommended doses, creatine is generally considered safe. It is one of the most researched supplements available.

Side effects of creatine

Possible side effects include:

• Temporary weight gain.

• Bloating.

• Mild stomach discomfort.

These effects are more likely with higher doses. Drinking enough fluids may help reduce digestive symptoms.

There is no strong evidence that creatine causes kidney damage in healthy people using standard doses.

Should you speak to a doctor before taking creatine?

Creatine is a naturally occurring compound that helps your muscles produce energy during short bursts of high-intensity activity. When taken as a supplement, it may improve strength, power, and muscle mass - particularly when combined with structured training.

The main creatine benefits relate to improved exercise performance and increased muscle size. For most healthy adults taking recommended doses, creatine is considered safe, with mild side effects such as temporary weight gain or bloating.

However, creatine isn’t suitable for everyone. If you have kidney disease, are pregnant, or manage a long-term health condition, it’s important to seek medical advice before starting supplementation.

Creatine can be a useful addition to a well-balanced training plan - but it’s not a replacement for regular exercise and a healthy diet.

Is creatine safe to take every day?

Yes, for most healthy adults, taking 3-5 grams of creatine daily is considered safe. Consistency is more important than cycling on and off.

Does creatine cause hair loss?

There is limited evidence linking creatine to hair loss. A small study suggested it may increase levels of a hormone linked to male pattern baldness, but this has not been confirmed in larger research. There is no clear evidence that creatine directly causes hair loss.¹⁰

Does creatine damage your kidneys?

In healthy people using recommended doses, creatine has not been shown to damage kidney function. However, people with existing kidney disease should avoid it unless advised by a doctor.

Do you need a loading phase?

A loading phase (around 20 grams daily for 5-7 days) can increase muscle creatine stores more quickly. However, it is not essential. Taking 3-5 grams daily will achieve similar levels over several weeks.

Can you take creatine without exercising?

Creatine may still increase muscle stores without exercise, but most creatine benefits are seen when combined with resistance training.