It’s primarily used because that its capacity to rise muscle size, strength, and also power. That may also have other health benefits regarded aging and brain function.

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However, as the mantra goes, more is not necessarily better.

This article details creatine’s health benefits, next effects, and also dosage information.


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Creatine is naturally created by your body in her kidneys, liver, and pancreas. It’s do from 3 amino acids — glycine, arginine, and also methionine (1).

On average, you do 1–2 grams the creatine every day, i beg your pardon is stored mostly in her skeletal muscles (1).

The compound is likewise found in food, predominantly pet products like beef, chicken, pork, and fish. A typical, omnivorous diet provides 1–2 grams of creatine every day (1).

Compared to people who encompass meat in your diets, vegetarians have lower levels of the compound stored in their skeletal muscle (2, 3).

Aside from being naturally discovered in many foods, creatine is available in supplement form.

Although there space several forms of these supplements available, creatine monohydrate is the many well-studied, effective, and also inexpensive form (4, 5, 6, 7).

Summary

Creatine is naturally made by her body and can be acquired through your diet from pet products. Creatine monohydrate is the ideal supplement form.


benefits of creatine

Creatine is widely recognized for its capacity to improve athletic performance.

However, research has actually recently said that the potential services of this supplements might expand past athletic power to encourage healthy and balanced aging and benefit brain health.

Athletic performance

Creatine replenishes her body’s stores of adenosine triphosphate (ATP) — a molecule that stores energy and also fuels your cells — to administer energy to her muscles.

This boost in accessible energy has been displayed to rise muscle size, strength, and also power.

In fact, research studies have displayed that creatine supplements can increase mite of strong performance, including muscle power and also strength, by 5–15% (8).

Healthy aging

Research argues that acquisition creatine supplements may assist keep her muscles and also bones healthy and balanced as girlfriend age.

One 10-week study verified that guys aged 59–77 that supplemented v 5 mg/pound (10 mg/kg) the creatine and also 14 mg/pound (30 mg/kg) of protein considerably grew upper body muscle mass and also reduced bone breakdown, compared to those who took a placebo (9).

What’s more, a testimonial of research studies in 405 enlarge adults uncovered greater improvements in muscle mass and also strength in those that supplemented with 5–22 gram the creatine an unified with resistance training, contrasted to those who did resistance maintain alone (10).

Brain health

Creatine supplements have actually been displayed to rise levels that creatine in the brain by practically 10%, which might promote brain health (11, 12).

It’s thought that taking these supplements enhances brain function by enhancing the power supply come the mind and offering cellular protection.

In one study, world who supplemented v 8 grams that creatine every day for 5 days decreased mental fatigue throughout mathematical calculations, contrasted to those taking a placebo (13).

Similarly, a evaluation of 6 studies uncovered that doses of 5–20 gram that the link may improve short-term memory and also intelligence in healthy people (14).

Summary

The health benefits of creatine may expand past athletic performance right into other categories, including healthy and balanced aging and brain health.


Creatine powder is typically mixed v water or juice and also taken before or after workouts.

You can supplement through creatine in one of two ways.

Creatine loading

The standard method to take it the complement is v what’s recognized as creatine loading.

Creatine loading involves taking 20–25 grams the creatine, separation into 4–5 same doses because that 5–7 job (15).

Following loading, 3–5 grams (14 mg/pound or 30 mg/kg) per day is crucial to keep your muscle shop of creatine (16).

The function of loading is come saturate your muscle cells through creatine much faster so the you deserve to experience its benefits sooner. To endure the effects of creatine, your muscles need to be fully saturated with it, which commonly takes 5–7 work of loading.

Maintenance dose

Skipping the loading phase and taking the maintain dose of 3–5 grams day-to-day is the other method to supplement v creatine.

This technique is just as effective as creatine loading, however it bring away much longer — frequently 28 work — to experience the same benefits (17, 18).

Compared come the loading method, acquisition the maintain dose over a much longer time may be an ext convenient, since it entails just 1 dose every day quite than 4–5 everyday doses.

Summary

You can supplement v creatine in among two ways. You deserve to follow a loading protocol complied with by a maintain dose, or you have the right to skip the loading phase and also take the maintenance dose for longer.


Creatine is a safe, well-studied supplement.

Studies in a range of world have presented no detrimental health results of acquisition creatine additional in doses up to 4–20 grams per day because that 10 months to 5 year (19, 20, 21).

That said, it’s typically thought that acquisition these supplements may injury kidney health.

However, in a study in world with type 2 diabetes, a condition that may impair kidney function, supplementing with 5 grams the creatine per day because that 12 weeks did not harm kidney health and wellness (22).

Nonetheless, irreversible studies in people with kidney condition are lacking. Civilization with impaired kidney function or those taking drugs should examine with their healthcare provider before supplementing through creatine come ensure safety.

While creatine is thought about a for sure supplement, save in mind the you might experience side effects related to overconsumption.

Summary

Creatine has a solid safety profile and is unlikely to reason side results when supplied in encourage amounts.


Despite the strong safety file of creatine, taking bigger than recommended doses no necessary and may an outcome in some minor side effects.

Bloating

Creatine loading can result in a far-reaching gain in body weight due to boost in both muscle mass and also water intake into your muscles. While harmless, this increase in body load may cause bloating.

For example, one study discovered that taking creatine supplements because that 28 days, which also included a loading phase, boosted the human body weights of entrants by 2.9 pounds (1.3 kg), ~ above average. This weight get accounted for both muscle growth and water retention (23).

While not everyone experience bloating as soon as taking the supplements, girlfriend may be able to reduce that by omitted the loading phase and also taking the maintain dose of 3–5 grams every day instead.

Stomach discomfort

Taking too much creatine at once can an outcome in stomach discomfort.

For example, in one examine athletes that supplemented with 10 grams the creatine in a solitary serving proficient diarrhea, stomach upset, and also belching. Those who supplemented with a 2–5-gram single dose did not report the exact same side impacts (24).

That said, if you choose to monitor the loading protocol, you can avoid these side impacts by acquisition 20–25 grams that creatine separation into 4–5 equal doses transparent the day.

Taking too much creatine is futile

Taking too much creatine at one time can an outcome in stomach discomfort and also bloating, and it’s a waste of money.

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After her muscles are completely saturated v creatine, it’s recommended to take it 3–5 grams (14 mg/pound or 30 mg/kg) daily to keep optimal muscle stores.

Because this amount is sufficient to save your muscle shop of creatine saturated, taking much more than the recommended maintain dose will reason you to excrete the overabundance creatine through your urine, together your body deserve to only store so much (7).

Summary

although creatine is among the safest sports supplements available, acquisition too much is wasteful and also may cause bloating and also stomach discomfort.