9 Answers to Common Questions About Creatine

Creatine is a natural compound produced by our liver, kidneys and pancreas that’s stored in our muscles and plays a key role in supplying energy for muscle contraction during high-intensity activities like weightlifting and sprinting. It’s become one of the staple supplements for everyday athletes to aid in performance.

Creatine is also naturally found in certain foods, like pork, beef, fish and animal milk. Although it’s produced in our bodies and found in certain foods, creatine supplements contain certain additives that enhance its effects, like beta-alanine, glutamine and taurine.

Once creatine enters your bloodstream, its primary function is to help regenerate adenosine triphosphate (ATP), our body's main energy currency. Our bodies naturally use ATP stores very quickly, meaning we have limited energy. That’s why when we lift heavy objects or weights, we can only do so for a limited time. But creatine helps slow the loss of ATP, giving us a little energy boost. Essentially, creatine helps give muscles the energy they need to perform high-intensity training activities. It also helps reduce the amount of muscle that breaks down during workouts and supports their growth.

While creatine is generally safe for most individuals, there are certain risks to consider. Always talk to your doctor before adding a new supplement to your routine, especially if you’re on prescription medications. Taking creatine could lead to:

• Bloating
• Dehydration
• Diarrhea
• Digestive issues
• Dizziness
• Excessive sweating
• Muscle cramps in certain individuals
• Weight gain

More serious but less common side effects include:

• Adverse interactions with other medications
• Kidney problems
• Liver issues

When creatine is ingested, most of it goes straight to your skeletal muscles, where it’s then converted into a compound of creatine and phosphoric acid. This compound helps create ATP, which supplies our muscles with extra energy.

Your muscles often appear larger after the first week or two of consistently taking creatine. This is because the amount of water in your muscles has increased, resulting in a more “pumped-up” look. Your muscles fill with water because it helps your muscle cells stay properly hydrated and reduces muscle fatigue and cramping. If you're performing proper resistance training, your muscles will get bigger after 4 to 8 weeks of taking creatine.

Research shows that creatine can improve cognitive functioning, especially for older adults. This is because our brains also require plenty of ATP to function properly. Several studies have shown that taking creatine may help treat:

• Amyotrophic lateral sclerosis (ALS)
• Epilepsy
• Neurodegenerative diseases like Parkinson’s disease
• Traumatic brain injuries

According to the National Library of Medicine, the “initial loading phase” of taking creatine is the first 5 to 7 days, when 20 to 25 grams a day is recommended. After that phase, just 3 to 5 grams daily are recommended. Be sure to follow the instructions on your creatine nutrition label. If you’re ever unsure, talk to your primary care provider before consuming creatine.

Since creatine pulls water into your muscles, staying properly hydrated for other bodily functions is important. It’s recommended that you drink 3 to 4 liters of water every day, or 12 to 16 cups.

It’s generally safe for women to consume creatine. Research shows that women who take creatine, combined with resistance training, may show signs of muscle growth. But it’s important to know that its effect may not be as great because of the differing hormones and physiological makeup between men and women.

If you’re pregnant or breastfeeding, don’t take creatine.