
Understanding Creatine

Dr. Amy Fletcher
Creatine is a naturally occurring compound critical in storing and releasing energy.
Creatine is found naturally in muscle cells and helps direct various physiologic functions by producing a high-energy molecule called ATP. It was first popularized in the 1980s to enhance athletic performance and strength. However, creatine is not just for bodybuilders and elite athletes. There is a growing body of research into its important role in optimizing overall health.
One of the primary considerations is the vital role of creatine in maintaining bone and muscle mass. This becomes a critical area of focus as we age, whether or not we have athletic goals. All activiies of daily living require adequate muscle strength and stamina and we start to lose muscle and bone mass as we age. Creatine is well-known for its utility in enhancing athletic performance by increasing strength, power, and endurance through the increase in ATP production. Recovery time can also be improved as creatine can reduce muscle cellular damage and inflammation following intense exercise. A meta-analysis noted increased strength, increased bone density, and increased fat-free mass in individuals who combined creatine with strength training programs.
Creatine has also been shown to enhance brain and neurological function, support immune health, and optimize overall energy production. It can also support cognitive functions in daily tasks that involve short-term memory and focus. New research has even shown that creatine can lower cholesterol, improve mental health, and optimize blood sugar.
Creatine can be obtained through natural dietary sources and quality brand supplements.
It is highest in dietary sources such as meat and seafood. Creatine can also be synthesized in the liver to a lesser degree from the amino acid building blocks arginine, glycine, and methionine. We can store creatine in our muscles; however, this declines with age and is also impacted by gender, dietary patterns, and activity levels. Vegetarians store up to 30% less creatine due to less dietary intake. Our need for creatine can increase as we age, and it should be considered a foundational supplement for many individuals. These factors should be considered when looking at the value of supplementing creatine in your diet.
Creatine is one of the most well-studied supplements and is generally safe. However, it is important to consult with your provider if you have any pre-existing health conditions or concerns. Creatinine is very easy to take as it typically comes in a powdered form and can be mixed with your beverage or added to a smoothie.
Some individuals will start with a loaded phase and then progress to a maintenance phase, but this is not critical.
If you start with the loading phase, take 20 grams daily divided into four doses of 5 grams each for 5-7 days. This is designed to increase your muscle stores of creatine more quickly. Then, you drop to the maintenance dosage of 3-5 grams daily to sustain adequate creatine levels. If you skip the loading dosage, start with the maintenance phase. Find a time of day that works to include creatine in your supplement routine, such as around a workout time, to optimize performance and recovery. As always, be sure to hydrate well!
Creatine is generally well-tolerated by most people, but like any supplement or medication, it can have side effects.
These tend to be very mild and infrequent, such as fluid retention, and mild GI issues like stomach cramps and gastrointestinal discomfort. Muscle cramps are rare and are felt to be more likely related to dehydration or imbalances in electrolytes. Side effects tend to occur more in the loading phase, but as noted, you can skip that phase and start with the maintenance phase. Overall, research indicates that creatine is safe for long-term use in healthy individuals.
No single supplement is the secret to optimizing your overall health and longevity. A well-balanced program focusing on a nutrient-dense diet, ample sleep, regular exercise, and social networks are foundational pieces. Based on current research, we recommend adding creatine to a whole-body program with abundant protein and strength training to help you age and perform at your best.
At Thrive, we carry High-quality creatine supplements for lean muscle mass, endurance, cellular energy, and brain function. Please stop by our office or call the front desk 704-390-7150 to learn more and don’t forget to check out our recent Motivation post by Dr. Fletcher on Creatine!