What is Creatine?
Creatine is a naturally occurring compound synthesised from arginine, glycine, and methionine in the liver, kidneys, and pancreas. It is stored primarily in skeletal muscle as phosphocreatine, where it serves as a rapid energy buffer — regenerating ATP during high-intensity exercise lasting 1–30 seconds. With over 1,000 published studies, creatine monohydrate is the most extensively researched sports supplement in existence. It is considered safe, effective, and legal by every major sporting body.
Evidence-Based Benefits of Creatine
Strength & power output
Meta-analyses of 150+ studies show creatine supplementation increases maximal strength by 5–15% and power output by 5–15% compared to resistance training alone. Effect size is largest in untrained individuals and older adults.
Muscle hypertrophy
Creatine supports muscle growth by increasing training volume capacity, augmenting anabolic signalling, and drawing water into muscle cells (myocyte volumisation). An average 1–2 kg lean mass increase is seen in 4–12 week loading studies.
Cognitive function
Phosphocreatine supports brain energy metabolism. Supplementation improves working memory, processing speed, and reasoning — particularly under cognitive stress, sleep deprivation, or in older adults.
Brain injury neuroprotection
Emerging evidence shows creatine may reduce concussion severity and support brain recovery by maintaining neuronal energy reserves. Human clinical trials are ongoing.
Age-related muscle loss
Combined with resistance training, creatine supplementation in older adults (>60) significantly reduces sarcopenia progression, improves functional strength, and reduces fall risk.
Depression & mental health
Pilot RCTs show creatine augmentation (5 g/day added to antidepressants) significantly accelerates antidepressant response and improves SSRI outcomes in women with major depression.
Best Forms of Creatine to Buy
Not all forms of creatine are created equal. Bioavailability — how much the body actually absorbs and uses — varies significantly between forms. Ranked from most to least recommended:
Dosage Guide
Drug & Supplement Interactions
Always inform your doctor or pharmacist if you are taking creatine alongside prescription medications. Key interactions to be aware of:
Signs of Creatine Deficiency
Top Food Sources of Creatine
Safety & Side Effects
⚠ Safety Information
One of the most thoroughly studied supplements in existence. No evidence of harm to healthy kidneys at recommended doses. The myth that creatine damages kidneys has been repeatedly refuted in both healthy individuals and people with mild kidney disease. Avoid in people with pre-existing severe kidney disease. May cause mild water retention (1–2 kg) in the first week of loading.
This information is for educational purposes only. Always consult a qualified healthcare professional before starting any supplement, especially if you have a medical condition or take medications.
References & Clinical Citations
- Lanhers C et al. (2017). Eur J Sport Sci. Creatine supplementation and upper limb strength performance: systematic review and meta-analysis.
- Rae C et al. (2003). Proc Royal Soc London. Oral creatine monohydrate supplementation improves brain performance.
- International Society of Sports Nutrition Position Stand: creatine supplementation and exercise. (2017).