Creatine 101: What Is Creatine and What Does It Do? A Science-Backed Guide

From fitness podcasts to social media feeds, creatine has become one of the most talked about dietary supplements. But even as interest grows, many people still have questions about what creatine is, how it works and who may benefit from taking it. While creatine is often associated with athletes and gym-goers, research suggests creatine may support muscle health and exercise performance in a variety of populations—not just elite athletes.

“Creatine is one of the most extensively researched dietary supplements for its role in how the body utilizes energy at a cellular level,” says Sara Thomas, PhD, RDN, an Abbott registered dietitian and senior research scientist. “That is why researchers continue to study its potential benefits across a variety of populations.”

Creatine supports energy production in the body and, when combined with strength training, can help improve strength and build muscle. Choosing a high-quality creatine supplement is important. Products verified through third-party testing can help provide confidence in product quality and purity.

What Is Creatine?

Creatine is a naturally occurring compound that can be found in foods such as seafood and red meat. Your body also produces it from three amino acids (building blocks of protein), arginine, glycine, and methionine, in the liver, kidneys, and pancreas. About 95% of the body's creatine is stored in skeletal muscle tissue, where it helps supply energy during short bursts of activity. The remaining 5% is found in tissues such as the brain and heart. Creatine plays an important role in energy production, particularly in tissues with high energy demands, like muscle.

What Does Creatine Do?

So, what exactly does creatine do and how does creatine work?  During exercise, your muscles use something called adenosine triphosphate (ATP). Think of ATP as your body’s energy currency stored like a battery and ready for use. During high-intensity exercise, like lifting weights or sprinting, creatine helps recharge ATP so your muscles have energy when they need it most. In these cases, creatine helps ensure muscles have enough battery life to power through demanding activities.

What Are the Benefits of Creatine and How Could it Support My Muscle and Wellness Goals?

If you’re wondering what creatine is good for, research shows that creatine supplementation helps support strength, power and exercise performance, when paired with resistance training. It also helps muscles maintain a readily available supply of energy during short, high-intensity activities, such as lifting weights or sprinting.

Although the body naturally produces creatine and you may already be consuming foods that support your body’s stores, some people may choose to add a creatine supplement to increase the amount stored in muscle. Studies have shown that regular creatine supplementation, when combined with resistance exercise, can enhance gains in muscle mass and strength which may help preserve muscle health as we age. Overall, the benefits include increased muscle power and strength, and improved muscle recovery.

Certain populations may be more likely to benefit from creatine supplementation. Because creatine is primarily found in meat and seafood, individuals who consume little or no animal-based foods—such as vegetarians and vegans—often have lower creatine stores. Older adults may also benefit from creatine supplementation, particularly when combined with resistance exercise, as research suggests it can help support muscle strength, lean body mass, and physical function as part of healthy aging.

Common Myths About Creatine

• Myth: Creatine causes dehydration.
  Creatine can increase water content inside muscle cells, which may be why some people associate it with changes in fluid balance. However, research suggests creatine does not increase dehydration risk when used as directed.

• Myth: Creatine causes fat gain.
  Some people notice a small increase on the scale after starting creatine, but this is not the same as gaining body fat. Creatine can increase the amount of water stored in muscle cells, which may contribute to temporary weight gain. When paired with resistance training, creatine may help support gains in lean muscle mass over time.

• Myth: You have to reload creatine every few weeks or months for it to keep working.
  Creatine does not need to be reloaded once muscle stores are saturated as long as creatine stores are maintained with creatine supplementation.  A loading phase (about 20 g/day divided into four doses for 5–7 days) is optional and simply increases muscle stores more quickly. Taking 3–5 g/day without loading reaches the same level of muscle saturation in about 3–4 weeks. However, regular supplementation is needed to maintain saturated muscle creatine stores.

• Myth: Creatine supplementation causes kidney injury.
  Another common concern is that creatine harms the kidneys. Studies have not found evidence that creatine negatively affects kidney function in healthy adults when used appropriately. However, anyone with kidney disease or an underlying medical condition should talk with a healthcare provider before starting a supplement.

• Myth: Creatine only works for athletes.
  While creatine is largely used by athletes, anyone can benefit from supplementation as part of an active lifestyle. Research suggests it may also be useful for active adults and older adults looking to support muscle health and physical function when combined with strength training.

Is Creatine Right for You?

• Athletes
  Creatine is commonly used by athletes participating in strength, power, and high-intensity sports to help support exercise performance and training.

• Active adults
  Individuals who regularly participate in resistance training or other forms of exercise may use creatine to help support strength, power and lean muscle mass.

• Older adults
  Research suggests creatine, when combined with resistance exercise, may help support muscle strength and physical function as part of healthy aging.

• Vegetarians and vegans
  Because creatine is primarily found in animal-based foods, vegetarians and vegans may have lower baseline creatine stores and may benefit from supplementation.

• Individuals considering supplementation
  While creatine is considered safe for most healthy adults, it is important to choose a high-quality product and consult a healthcare provider if you have underlying medical conditions or concerns.

Practical Guidelines for Creatine Use

Creatine monohydrate is the most commonly studied form of creatine. For many adults, a daily dose of 3- 5 grams per day is shown in studies to help increase muscle creatine stores. Consistency matters. Creatine is typically taken every day, including on rest days, to help support muscle saturation over time.

“Creatine works best when it is taken consistently,” says Sara Thomas, PhD, RDN, and Abbott registered dietitian and senior research scientist. “For many adults, a simple daily routine, like adding it to your coffee or smoothie, is enough to help increase and maintain muscle creatine stores over time.”

As with any supplement, follow the product directions and choose an option from a trusted brand with a third-party certification like Ensure Max Protein 3-in-1 Muscle Support. If you are still unsure what creatine is used for in your own routine, or deciding whether it fits your health needs, talk with your healthcare provider.

Key Takeaways

Creatine helps muscles produce quick energy during high-intensity exercise. When used with resistance training, it can help support strength, power, exercise performance and lean muscle mass. For healthy adults, creatine is considered safe when used as directed.  Make sure to choose a high-quality, third-party-tested product.