Should I Take Creatine? Benefits and How to Use It
Walking into a supplement store can feel overwhelming, with endless options and bold claims. It’s easy to wonder what’s truly worth adding to your routine. As a rule of thumb, always consult your doctor or a dietitian before starting any supplement. That said, creatine stands out as one of the most researched and scientifically supported supplements, particularly for healthy adults who are physically active.
What Is Creatine and How Does It Work?
Creatine is derived from three amino acids: arginine, glycine, and methionine. Your body naturally produces it in the liver, kidneys, and pancreas, and most of it is stored in your muscles. While your body can produce creatine on its own, supplementing with it can help boost your body’s creatine stores, leading to several potential benefits.
Benefits of Creatine
Improved Workout Performance: During exercise, your muscles use ATP (adenosine triphosphate) as a source of energy. Creatine helps by donating phosphate, which allows your body to regenerate ATP more quickly, giving you more energy for high-intensity workouts.
Enhanced Muscle Recovery: Creatine could support the activation and proliferation of satellite cells, which are responsible for muscle repair and recovery after exercise.
Brain Function Support: Creatine doesn’t just support muscles, but it can also benefit brain function. Since the brain uses ATP for energy, creatine can help increase ATP production in the brain, potentially improving cognitive performance, focus, and mental clarity. Some studies suggest that creatine supplementation may be particularly helpful during tasks that require short-term memory and quick thinking.
Mood Support: Early research suggests that creatine supplementation may activate dopamine receptors, a neurotransmitter linked to feelings of pleasure and motivation.
How to Take Creatine
The recommended dose is 3–5 grams per day (even on rest days!), which can be taken at any time, and you can mix it with water or take it on its own. Consistency is key!
*The most studied and budget-friendly form is creatine monohydrate, making it a reliable choice for most people.
Will I Gain Weight If I Take Creatine?
A common myth, especially among women, is that creatine causes weight gain. It’s important to understand body composition here. Creatine doesn’t promote fat gain, but it can temporarily cause an increase in weight due to water retention in the muscles. However, this may decrease over time, especially with muscle gain. In fact, creatine can actually help you lose body fat and achieve a better physique by supporting muscle growth, which in turn can boost metabolism and improve overall body composition.
Are There Any Risks?
Creatine is generally safe and well-tolerated for healthy adults, but some might experience mild digestive discomfort or bloating, especially at higher doses. It should also be avoided by individuals with kidney or liver issues, diabetes, high blood pressure, or those who are pregnant.
Final Conclusions
In conclusion, creatine is a well-supported supplement that can enhance performance, recovery, and even mood for active individuals. However, it’s important to remember that supplements work best when paired with a balanced diet rich in whole foods. A nutritious eating plan should always be the foundation of your health and fitness journey. Before adding creatine to your routine, be sure to consult with a healthcare professional to ensure it’s the right fit for you.
Resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/
https://pmc.ncbi.nlm.nih.gov/articles/PMC1779717/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10787915/
