Creatine is a dietary supplement that can boost athletic performance and support muscle growth. That said, exceeding recommended dosages may cause bloating and elevated indicators of kidney stress.
Creatine is a naturally occurring molecule your body uses for several functions, including supplying quick energy bursts.
Your body synthesizes some creatine, and it’s also found naturally in animal-based proteins such as beef and fish.
Benefits
Creatine ranks among the most widely used and effective supplements for improving exercise performance.
Researchers have also explored its other possible health advantages, including healthier aging and enhanced brain function.
May increase muscle size and strength
Supplementing with creatine gives your muscles additional energy, enabling you to train harder and longer.
This added energy has been shown to enhance muscle size, strength, and power. It may also lessen muscle fatigue and speed recovery.
For example, a 2021 review indicates that creatine supplementation can raise exercise performance capacity.
Creatine was once believed to be most beneficial for high-intensity activities. Newer findings suggest it might also help with lower-intensity endurance activities like distance running.
May prevent muscle loss in older adults
Creatine might help delay sarcopenia, the gradual decline in muscle strength and function that commonly accompanies aging.
Sarcopenia affects a significant portion of adults aged 60 and older around the globe. It’s associated with disability, lower quality of life, and higher mortality risk.
Several trials in older adults show that taking creatine together with resistance training may promote muscle health. Creatine supplementation may also help older individuals gain greater muscle mass.
A study reviewed participants who supplemented with creatine and performed resistance training 2 to 3 times per week for 7 to 52 weeks. On average, those participants gained about 3 pounds (1.4 kg) more lean muscle than people who only did weight training.
May improve brain function
While most creatine in the body is stored in muscle tissue, it also plays a key role in brain health.
Low brain creatine levels are associated with muscle weakness, movement problems, and developmental delays.
According to current reviews, evidence suggests creatine supplementation may help:
- reduce mental fatigue
- enhance cognition
- support working memory and long-term memory
Because cognitive function can decline with age, these benefits may be particularly useful for older adults.
It’s worth noting that while multiple studies indicate positive effects of creatine on cognition, further research is still necessary.
Safety and concerns
Creatine is one of the most researched supplements available. Still, people often have questions and concerns about its safety.
Is creatine bad for your kidneys?
When used at recommended levels, creatine is generally regarded as safe for most healthy individuals.
However, earlier case reports and animal research raised worries that creatine might harm kidney function.
A review suggests that concerns about kidney damage may stem from raised markers of kidney function in urine tests. Nevertheless, elevated markers don’t automatically indicate actual kidney disease.
Additionally, kidney-related symptoms may be linked to excessive creatine intake beyond recommended levels and other contributors like very intense training regimens or steroid use.
May cause bloating
A frequently reported side effect of creatine supplements is discomfort from bloating.
Creatine can draw water into muscle cells, causing water retention and bloating. This effect is more likely during high-dose, short-term “loading” phases.
A common loading protocol might involve taking up to 20 grams per day for about 6 days. However, some research indicates that lower daily doses over a longer span can achieve comparable outcomes.
You can minimize bloating while using creatine by keeping your intake to 10 g or less per day.
How to take it
Creatine supplements are most often sold as a powder. You can mix the powder into beverages such as shakes or juice.
While a brief loading phase may be useful before a competition, a maintenance dose is effective for most users.
There are multiple forms of creatine available, but creatine monohydrate is the most researched and is absorbed most efficiently by the body.
Learn about the 7 Best Creatine Supplements.
The bottom line
Creatine is a commonly used dietary supplement that can enhance exercise performance and recovery.
Additional advantages include supporting healthy muscle aging and potentially improving cognitive function.
When taken at doses higher than recommended, creatine may cause water retention and could raise concerns about kidney health.
Consuming 10 g of creatine or less per day is considered safe for most people.
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