What is creatine and you should take most of the supplement studied (2025)

First of all, it was Mushroom in your coffee. So protein in the soda. The last base for the well -being that sneaks into your pantry is creatine. At the time of the past, creatine supplements were a muscle staple, relegated to the collegial and bodybuilder locations. Lately, he has made his way into Pilates Studies, Tiktoks by Gym Girlies and the warnings of warnings of longevity.

“Creatine has gained popularity among women in different age groups,” says Gretchen Zimmermann, recorded dietician. “Let’s see the women who are getting heavier, and there was this thing that circulated a decade or two ago, in which women thought that if they raised heavy, they would have become bulky. Now we know that it is not true, and of course there is some interest in creatine for this reason.”

But what AND creatine? Here is everything you need to know.

Creatine, explained

Creatine is a compound that your body produces in the liver, kidneys and pancreas, according to Federica Amati, medical scientist and public health nutritionist recorded. Most end up in the skeletal muscles, where it is stored as phosphocreatine and used to regenerate the trifosphate adenosine (ATP), the molecule that feeds muscle contractions, nerve signals and protein synthesis for tissue repair. Rest-Less than 5 percent—In found in the brain tissue and in the testicles.

Make about one gram of creatine one day of three amino acids: arginine, glycine and methionine. Get even more from foods based on animals such as red meat, fish and poultry. For most healthy people, it’s enough. Therefore, creatine supplements are not essential for general health, but can increase performance and recovery in the right conditions.

How creatine works in the body

Photo by Steve Mitchell/Empics via Getty Images

ATP is the main source of cell energy. The high intensity exercise discharges it quickly, Break the ATPs in Adenosine Difosfato (ADP). The creatine phosphate gives a group of phosphate to the ADP, recycling it in ATP almost immediately. More phosphocreatine stored in the muscles, faster you can regenerate the ATP and the more power you can produce in short gusts.

Muscle growth and exercise performance

Creatine is very useful for activities that require a short and intense effort: the sprint, weight lifting and training at high intensity intervals, to name a few. It is much less relevant for resistance sports such as marathons. Some tests suggest that creatine also increases muscle glycogen storage, which could help with the recovery and supply of energy between the sessions.

Creatine does not build the muscles directly, but combined with the training of resistance and adequate nutrition, it can help preserve muscle strength and lean body mass. It is particularly important if you are recovering from an injury, or With ageWhen Sarcopenia (muscle loss linked to age) becomes a risk, as it activates specialized stem cells known as satellite cells. Zimmerman stresses that women, especially in perimenopause and menopause, can see health benefits. “As women age – starting from forty years – we lose body mass from 1 to 2 % per year, and this can affect the health of bones later in life,” says Zimmermann. “Creatine [supplements] Support maintenance and construction of lean muscle mass. “

Zimmermann adds: “Women tend to have a lower muscle mass than men, only of course, so I think women can actually respond better to supplementation, because they are basal”.

Creatine and brain health

While the effects of the supplementation of creatine on athletic performance are well documented, its effects on mental performances are still emerging. The first results are promising. Studies suggest It can reduce mental fatigue, especially during stress situations, such as sleep deprivation or exhaustive exercise. It can also improve some aspects of memory, in particular in groups with lower basal creatine levels, such as vegetarians and the elderly.

Some preliminary research even suggest that it could help with the symptoms of depression by supporting brain energy and increasing the production of wellness neurotransmitters such as dopamine and serotonin. This is particularly relevant for women who live perimenopause and menopause, says Zimmerman. “Estrogen changes influence brain health, our mood, cerebral fog and the ability to think clearly.”

The best form of creatine

Nowadays, enter any GNC and you will find different forms of creatine: creatine hydrochloride, creatine of creatine magnesium, creatine citrate, creatine nitrate, ethyl ester of creatine and buffered creatine. But the monohydrate creatine is the most studied, the most effective and usually the cheapest, According to the International Society of Sports Nutrition. No other module showed further advantages, confirms Amati.

The monohydrate creatine is generally sold as a tasteless white powder that can be mixed in water or a smoothie. The standard dose is three to five grams per day, says Amati. Some athletes can “load” with higher doses, but studies show that this does not offer long -term benefits and can put useless stress to the kidneys, says Amati.

Is creatine safe?

For most healthy adults, creatine is a safe and well tolerated supplement for months or even years of use. Short and long -term clinical studies have not found significant health risks. The main side effects are minor: weight gain from temporary water retention in the first week of integration, swelling and mild gastric discomfort, usually with large doses.

However, there are some considerations to keep in mind:

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