Creatine is a compound your body naturally produces from amino acids, mainly in the liver and kidneys. You also get it from foods such as red meat, chicken, seafood, eggs and milk.
Your body converts creatine into phosphocreatine, which helps regenerate ATP (adenosine triphosphate) – the main energy source for cells. During intense exercise, ATP is rapidly depleted, and creatine helps restore it quickly, allowing muscles to perform at a higher intensity for longer.
Taking a creatine supplement can help top up these energy stores, which may translate into better cellular function and reduced fatigue, says Marie MacGregor, registered dietitian at the Sports Science Institute of South Africa.
Why it works
Creatine has been shown to enhance strength and performance, particularly when combined with resistance training, allowing you to lift heavier, delay muscle fatigue and improve training performance, says MacGregor. It may also help prevent injury, speed recovery from exercise and support gains in lean muscle mass.
"The areas where there is clear benefit and good evidence are around training and recovery around sport," says MacGregor. "Everything else is still very much in the research phase."
How to use it safely
According to MacGregor, creatine monohydrate is the most widely researched form. A daily dose of 3-5g is generally enough to saturate muscle stores over three to four weeks and has been found to be safe for use for up to five years. Once supplementation stops, creatine levels gradually return to baseline.
Always check with your healthcare provider before taking any supplement, particularly if you have kidney or liver disease or take medication that affects kidney function. The most commonly reported side effects are mild weight gain (around 1-2kg) and occasional digestive discomfort, which may improve when creatine is taken with carbohydrates.
Because supplements are not regulated like medicines, choose products that have been independently tested. Look for certifications such as Informed Sport, Informed Choice or NSF Certified for Sport to help ensure product quality and purity.
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