Everyone is Talking about Creatine

Creatine is a naturally occurring nitrogen‑containing compound synthesized in the liver, kidneys, and pancreas from the amino acids glycine, arginine, and methionine. Approximately 95% of the body’s creatine and phosphocreatine is stored in skeletal muscle, with the remainder in tissues like the brain and testes. It plays a critical role in high-intensity energy production by regenerating ATP (adenosine triphosphate), enabling short bursts of effort like lifting or sprinting.

Creatine is not an essential nutrient – we synthesize about 1–3 g per day, and an omnivorous diet provides roughly the same amount. Vegetarians, vegans, and older adults often have lower creatine stores and may benefit more from supplementation.

Do You Need to Supplement Creatine?

When Supplementation May Help

• Athletes and fitness enthusiasts: Supplementation can increase muscle phosphocreatine stores, improving strength, power, and overall training capacity by up to 5–15%.
• Older adults and postmenopausal individuals: Supplementation may support maintenance of muscle mass, bone density, and recovery from resistance training.
• Vegetarians and vegans: Lower dietary creatine intake may make supplementation particularly beneficial for performance and cognitive energy.

When Supplementation May Not Be Necessary

Most healthy young omnivores who consume sufficient meat and fish typically do not require it. Also, individuals with impaired kidney function or under 18 should consult a healthcare provider before use, as evidence on safety is limited for these groups.

How Much Creatine Should You Take?

Evidence‑Based Dosing

According to the International Society of Sports Nutrition, a typical loading phase consists of ~20 g per day (5 g × 4) for 5–7 days, followed by a maintenance dose of 3–5 g/day (or ~0.03 g/kg body weight). Alternative protocols using ~3 g/day steadily for several weeks can achieve full muscle saturation without loading. Some guidelines suggest 5–10 g/day may be appropriate for larger individuals.

Individual Variation

Factors like baseline muscle creatine levels, diet, sex, age, and muscle fiber type influence optimal dosing. Some individuals (~20–30%) may not respond significantly to creatine supplementation.

Cycling vs. Continuous Use

Cycling creatine is not necessary. Continuous low-dose intake (e.g. 3–5 g/day) safely maintains creatine stores, and concerns about suppressing natural synthesis are unsupported by evidence.

Safety and Side Effects

Creatine is one of the most studied supplements and is generally considered safe for healthy adults, even with long-term use.

Common side effects:

• Initial water retention may cause slight weight gain.
• Minor gastrointestinal discomfort, cramps, or bloating – especially during loading or high doses (e.g. 20–30 g/day).

Research has found no evidence of renal damage in healthy individuals at recommended doses (up to 5 g/day), although people with pre-existing kidney conditions should be cautious and consult a physician.

Additional Potential Benefits

Cognitive + Brain Health

Emerging studies indicate creatine may support cognitive function – particularly in stressed or sleep-deprived individuals and those experiencing age-related decline or depression – by improving brain energy metabolism. Evidence here remains preliminary and more clinical trials are needed.

Aging and Longevity

Creatine may benefit older adults by helping preserve muscle and bone mass, improving recovery, and potentially supporting long-term metabolic health.

Summary Table

Question	Answer
What is creatine?	A compound made in your body and found in meat that helps regenerate ATP for high-intensity energy.
Do I need it?	Those with high training loads, older age, or vegetarian diets may benefit most.
How much should I take?	Optional loading of 20 g/day for 5–7 days, then 3–5 g/day maintenance (or ~0.03 g/kg BW).
Cycling necessary?	No – continuous intake is effective and simpler.
Side effects?	Minor – water retention, bloating; rare kidney stress in predisposed individuals.
Cognitive or longevity benefits?	Possible benefits for memory, mood, aging; evidence still emerging.

Creatine is a safe, well-researched supplement with proven benefits for strength, muscle performance, and possibly cognitive health. While most healthy omnivores produce enough naturally, higher needs in older adults, vegetarians, or intensive exercisers often justify supplementation. A standard protocol of 3–5 g/day is sufficient for most; a loading phase may accelerate muscle saturation but is optional.

As always, choose high-quality creatine monohydrate (preferably third-party tested) and consult your healthcare provider before starting – particularly if you have kidney concerns, are under 18, or managing medical conditions.