Creatine: what is it, benefits, dosage and safety
Creatine: what is it, benefits, dosage and safety
Creatine is one of the most researched nutritional supplements in the world, known for benefits like increased muscle growth, enhanced strength, and faster recovery after exercise.
What is creatine?
Our body generates energy through three systems: aerobic (using oxygen), anaerobic (without oxygen), and the creatine-phosphate system, which relies on creatine.
The creatine-phosphate system kicks in during the first 10 seconds of high-intensity activities — like lifting weights or sprinting—making it the fastest way to produce energy.
Creatine is synthesized in the liver and kidneys from three amino acids: glycine, arginine, and methionine.1 It then travels through the bloodstream to our muscles, where 95% of it is stored, primarily as creatine-phosphate. The remaining 5% is found in tissues like the brain.
Creatine-phosphate acts like a backup battery. When our body uses adenosine triphosphate (ATP) — its primary energy molecule — and loses a phosphate, turning into a "drained battery," creatine-phosphate donates its phosphate to recharge ATP. This recycling process keeps energy flowing during intense efforts.
What are the benefits of creatine?
Research shows that several benefits, including:
- Increased muscle strength
- Enhanced muscle growth
- Faster muscle recovery
- Protection against sarcopenia (age-related muscle loss)
- Improved cognitive performance
1. Increased Muscle Strength
A 2022 meta-analysis of 16 randomized controlled trials found that creatine boosts muscle strength and growth in healthy young adults, whether they train or not.2 Another review of 22 studies showed that people who trained and took creatine gained 8% more strength than those who didn’t supplement with creatine.3
2. Enhanced Muscle Growth
Creatine promotes muscle growth through two key mechanisms. First, it draws water into muscle cells, which may sound undesirable but isn’t — muscles are about 75% water by volume.4 This water retention may boost protein synthesis, helping muscle growth.5 Second, by supporting ATP recycling, creatine allows for more intense workouts, further stimulating muscle growth.
3. Faster Muscle Recovery
Creatine may reduce muscle soreness, damage, and inflammation after exercise. Studies suggest it helps you bounce back quicker in the hours and days following a workout.6
4. Protection Against Sarcopenia
As we age, we lose muscle mass and strength — a condition called sarcopenia. This increases risks of falls, fractures, hospitalization, and even death (twice as high in those with sarcopenia).7 Building muscle early can delay this decline. Research shows creatine, paired with resistance training, boosts muscle mass and strength in older adults. For example, a study of people aged 57–70 found those taking creatine during training gained 1.37 kg more lean mass and greater strength than a placebo group.8 It also improved sit-to-stand performance, a key indicator of fall prevention.9 However, evidence is mixed for older adults not training — more research is needed.
5. Improved Cognitive Performance
Creatine may also benefit the brain. A study showed young adults (average age 25) taking 8 grams daily for five days experienced less mental fatigue during complex calculations compared to a placebo group.10 In older adults (aged 66–76), creatine showed enhancement in memory.11 It’s also helped vegetarians and sleep-deprived individuals perform better on cognitive tasks.12 That said, some studies show no cognitive effect, possibly due to differences in dosage or measurement methods. Brain creatine levels rise about 10% with supplementation, but the ideal amount for cognitive benefits remains unclear.
Where do we get creatine from?
We can intake creatine from food or supplements.
Food Sources
Red meat, fish, and poultry are rich in creatine. For example, 500 grams of raw beef or salmon provides 1–2 grams. Cooking reduces this—beef and chicken lose about 5% of creatine, while boiling or stewing for an hour may cut it by 30%.13 This makes it tricky to gauge exact intake. Vegetarians and vegans, who avoid these foods, often have lower creatine levels.14
Supplement
The most researched and cost-effective form is creatine monohydrate. A 2021 review compared eight types of creatine supplements and found them equally effective, with monohydrate being the cheapest.15
Until new research claims otherwise, creatine monohydrate seems as the best option now.
How, When, and How Much Creatine to Take?
Creatine’s benefits depend on saturating muscle stores, but there’s a limit to how much your body can hold — more isn’t always better.
Recommended Dosage
The standard dose is 5 grams daily, proven to saturate muscles in 3–4 weeks.16 Some prefer a body-weight-based dose of 0.03 grams per kg (e.g., 2.1 grams for a 70-kg person), but 5 grams is simpler and works for most.
For faster results, a loading phase of 20 grams daily (4 doses of 5 grams) for 5–7 days can saturate muscles quicker, followed by a 5-gram maintenance dose.17 Larger individuals might need 5–10 grams daily for maintenance, though 5 grams is typically sufficient.18 Start with 2.5 grams daily for a month to test tolerance, then increase to 5 grams.
The most widely accepted dosage for creatine is 5 grams per day. This amount has been extensively studied and is proven to effectively saturate muscle creatine stores over time, typically within 3–4 weeks.
Some individuals prefer to calculate their dosage based on body weight, with the recommendation of 0.03 grams per kilogram of body weight. For example, a person weighing 70 kg (154 pounds) would take about 2.1 grams of creatine daily. While this can provide a more individualized approach, the 5-gram daily dose is simpler to follow and has been shown to work well for most people.19
Loading Phase vs. Maintenance Dosage
While 5 grams per day is effective for most people, it may take 3–4 weeks to fully saturate your muscles with creatine, meaning visible performance benefits might not be immediate. However, a loading phase can speed up this process.20
The loading phase involves taking 20 grams per day — divided into 4 doses of 5 grams — for 5–7 days. This method saturates the muscles with creatine more quickly, and some individuals may start seeing improvements in strength and performance within one to two weeks. After the loading phase, you would reduce your daily intake to 5 grams per day to maintain high muscle creatine levels.
Alternatively, some studies suggest that larger individuals may benefit from a higher maintenance dose, typically 5–10 grams per day. The exact maintenance dose may depend on body mass and muscle mass, but research consistently supports a daily intake of 5 grams for most people.
Personal Preference and Tolerance
While the loading phase can be effective in increasing creatine stores rapidly, it can also lead to mild digestive discomfort or an upset stomach in some individuals. If this is a concern, taking 5 grams per day without the loading phase is also effective, though it will take longer to achieve maximal creatine stores.
Summary
- Standard daily dose: 5 grams of creatine per day
- Loading phase: 20 grams per day (divided into 4 doses of 5 grams) for 5-7 days, then reduce to 5 grams per day for maintenance
- Alternative for larger individuals: 5–10 grams per day for maintenance
- Optimal muscle creatine saturation can take up to 3–4 weeks with the standard dose
This approach aligns with the current scientific consensus on creatine supplementation, ensuring that individuals can achieve the best results while minimizing the risk of discomfort.
Is Creatine Safe?
The short answer is yes, creatine is considered safe for most healthy individuals when used as directed. Studies show that both short-term and long-term use (up to 5 years) of creatine supplementation is generally well-tolerated in healthy individuals.21 That said, like any supplement, it's important to be mindful of the correct dosage and usage, especially if you have pre-existing health conditions.
Common Concerns and Misconceptions
Creatine supplementation has been linked to a few concerns, though research has generally debunked many myths. Below are the key concerns often raised:
- Kidney Damage
Creatine is metabolized in the body into a waste product called creatinine, which is excreted by the kidneys. Some individuals worry that creatine supplementation could cause kidney damage due to the increased levels of creatinine.22
However, research has found that creatine supplementation, even at higher doses (up to 30 grams per day), does not cause kidney damage in healthy individuals. A study from 2018, where participants consumed 30 grams of creatine daily, found no significant negative effects on kidney function.23
Moreover, a 2021 review concluded that when creatine is taken at the recommended dosage, it does not result in kidney damage or dysfunction in healthy individuals.24 However, people with pre-existing kidney conditions should consult a healthcare provider before using creatine supplements.
- Hair Loss and Testosterone
Another concern is whether creatine leads to hair loss or increases testosterone levels. Some believe creatine may raise testosterone levels, thus potentially accelerating hair loss, but research does not support this.
In fact, a review from 2021 examined various studies and found no evidence that creatine supplementation increases testosterone levels, free testosterone, or leads to hair loss or baldness.25 Therefore, concerns regarding hair loss related to creatine appear to be largely unfounded.
- Dehydration and Muscle Cramps
Another common concern is that creatine could lead to dehydration or muscle cramps. Since creatine draws water into muscle cells, some worry it may cause imbalances or dehydration, especially in athletes.
However, research has shown that creatine supplementation does not cause dehydration or increase the risk of muscle cramps.26 While it's important to stay hydrated, creatine itself does not seem to pose a significant risk of dehydration when taken with sufficient water intake.
Safety
In summary, creatine is considered safe for healthy individuals when used correctly. It is effective for improving muscle strength, growth, and recovery, as well as potentially aiding in cognitive function. Despite some common misconceptions about kidney damage, hair loss, and dehydration, the scientific evidence generally shows that these concerns are not supported by research. However, individuals with pre-existing medical conditions should consult a healthcare provider before starting supplementation