Creatine - what it is and what benefits it has?

Creatine is one of the most researched sports supplements, and its benefits have also been noticed among many other potential groups. It suits many people who want support in their active daily life. In this article, we’ll go through what creatine is, its benefits, possible drawbacks, and who creatine is suitable for, based on research evidence.

Summary:

• A naturally occurring compound in the body
• Supports muscle strength and may help cognitive performance during stress and, for example, lack of sleep
• Suitable for all adults leading an active lifestyle, older adults, and vegans

What is creatine?

Creatine is a naturally occurring compound in the body. Our bodies produce it in the liver, kidneys, and pancreas from three known amino acids (arginine, methionine, and glycine). Creatine is found especially in muscles, but also in the brain, heart, and other tissues. You can also get creatine from food, especially meat and fish. The amounts you get from your diet are small, and for many people, it's not enough to cover the body's full creatine needs. In that case, a supplement might be necessary.

Who is creatine suitable for?

Athletes from various sports are used to taking creatine, but many other groups can also benefit from its use. According to research, these 4 groups can benefit from creatine:

1. Adults living an active daily life. Creatine can also be beneficial for a regular adult who leads an active life—even if they don't go to the gym or engage in competitive sports. In fact, this is an interesting perspective because the benefits of creatine are not limited to athletic performance. They also relate to supporting muscles, physical functioning, and possibly brain energy production.
2. Athletes. Creatine is one of the most studied and effective supplements for athletes. It’s used by gym-goers, runners, ball sport players, and elite athletes alike. Its biggest benefit is related to supporting strength, speed, explosiveness, and recovery from training. 
3. Older adults. Creatine can also be very beneficial for older adults. Creatine use has been widely studied in relation to age-related muscle loss, muscle strength, and functional ability. Combined with resistance training, creatine can provide support for older adults. As we age, creatine’s potential benefit is particularly interesting because the body gradually loses muscle mass and strength. This is called sarcopenia.
4. Vegans. Creatine supplements are especially good for vegans, because a vegan diet usually contains less creatine than an omnivorous diet. Creatine is a substance that helps muscles produce energy, especially during intense and short-term exertion. Creatine is mainly obtained from meat and fish. In plant-based foods like beans, tofu, nuts, and grains, it is practically nonexistent. That's why vegans' muscle creatine stores can be, on average, smaller than those of meat-eaters.

What are the benefits of creatine?

Creatine is one of the most researched supplements, and its benefits go far beyond sports. The compound actually has several proven and recognized advantages.

More efficiency and strength

Creatine helps produce ATP energy, which enhances performance in short, intense activities. The connection between creatine and ATP is basically the core of how creatine works. When you understand this, you also understand why creatine is beneficial for muscles, athletes, and possibly even the brain.

Creatine acts as a fast energy reserve for the body, helping to restore ATP, which is the energy cells use immediately. In short: creatine helps recycle ATP quickly back into a usable form, giving cells the energy they need fast.

The same energy mechanism also works in the brain. The brain also contains creatine and phosphocreatine, which help maintain energy balance. The brain constantly uses ATP, for example, for neuron signaling and maintaining ion balance.

For this reason, the potential effects of creatine on memory, concentration, and cognitive performance are being actively studied.

Speeds up recovery

Creatine may shorten recovery time, especially after intense exercise.

Supports the maintenance and growth of muscle mass and strength

There is especially promising evidence from combining creatine with strength training.

Is creatine harmful?

As a well-studied supplement, creatine is generally safe for all healthy adults, and no significant side effects are known. Creatine is suitable for daily use, and no harmful effects are known from long-term use.

Some users may experience mild digestive issues, water retention in the muscles, or muscle cramps and stiffness. Often, these symptoms are due to taking too high a dose. These symptoms can be avoided with the correct dosage. Always remember to follow the manufacturer's recommendations. 

If you have kidney, liver, or pancreas-related conditions, talk to your doctor before starting creatine.

What is creatine monohydrate?

Creatine monohydrate is a common form of creatine. It is the most researched form of creatine and is well absorbed. Creatine monohydrate has been in use for decades, and its effectiveness, safety, and absorption have been confirmed in numerous studies over the years. Additionally, it is affordable and has a neutral taste.

There are other forms of creatine on the market, but studies have not shown them to have a better absorption rate compared to monohydrate.

If you want a creatine that is well-researched and widely used, choose creatine monohydrate.

You can choose creatine in capsule or powder form. In our selection, you'll find pure and additive-free creatine monohydrates.