Creatine is an amino acid situated mainly in your body’s muscular tissues as properly as in the mind. Most persons get creatine by way of seafood and purple meat — while at levels considerably under those people found in synthetically made creatine dietary supplements. The body’s liver, pancreas and kidneys also can make about one gram of creatine for every working day.

Your entire body suppliers creatine as phosphocreatine principally in your muscular tissues, wherever it truly is utilised for electricity. As a end result, persons take creatine orally to increase athletic performance and boost muscle mass.

People also use oral creatine to treat specific mind conditions, neuromuscular ailments, congestive coronary heart failure and other ailments. Topical creatine may be utilised to treat getting older pores and skin.


Analysis on creatine use for certain pursuits and ailments reveals:

  • Toughness, muscle size and performance. Oral creatine use may let an athlete to do extra perform throughout reps or sprints, leading to greater gains in energy, muscle mass and performance. Creatine is often utilised by athletes concerned in large-intensity intermittent pursuits that demand a fast recovery throughout education and opposition.
  • Injuries avoidance. Oral creatine may lessen the frequency of dehydration, muscle cramping, and injuries to the muscular tissues, bones, ligaments, tendons and nerves.
  • Unusual creatine-metabolizing syndromes. In youngsters with the specific creatine deficiency syndromes, oral creatine dietary supplements may increase some indications.
  • Cognition and mind well being. Creatine supplementation may increase performance throughout cognitive jobs, particularly in older grownups.
  • Sarcopenia and bone well being. Creatine supplementation may help counteract age-related declines in skeletal muscle and bone mineral density.
  • Heart failure. There just isn’t more than enough evidence to recommend use of oral creatine as a coronary heart failure treatment.
  • Skin getting older. Early investigate suggests that a product made up of creatine and other substances utilized to the encounter each individual working day for 6 months may lessen pores and skin sag and wrinkles in men. An additional examine suggests that a product made up of creatine and folic acid improves sunlight damage and lessens wrinkles.

People who have minimal levels of creatine — these types of as vegetarians — show up to benefit most from creatine dietary supplements.

Our take

Green light: Generally safe

Normally protected

Creatine may benefit athletes who will need brief bursts of velocity or enhanced muscle energy, these types of as sprinters, fat lifters and staff sport athletes.

Although using creatine may not help all athletes, evidence suggests that it generally will never harm if taken as directed.

Despite the fact that an older scenario examine recommended that creatine may worsen kidney dysfunction in persons with kidney conditions, creatine does not show up to have an effect on kidney perform in healthful persons.

Safety and aspect consequences

When utilised orally at appropriate doses, creatine is probably protected to take for up to five several years. As with any dietary complement, it truly is critical to pick a item that follows advisable production methods and subscribes to 3rd-party tests to make certain the product’s high quality.

Creatine can result in:

  • Fat attain, generally as lean entire body mass

Creatine may be unsafe for persons with preexisting kidney complications. However, additional investigate is needed.


Possible interactions consist of:

  • Caffeine. Combining caffeine with creatine may lower the efficacy of creatine. Use of creatine with a every day sum of caffeine greater than three hundred milligrams may also worsen the progression of Parkinson’s disorder. Further more investigate is needed.