Creatine
Creatine monohydrate
Supplements. Modern nutrition.
Also called Creatine powder, Methylguanidinoacetic acid
Pinyin: jī suān
Spanish: Creatina
Risky with kidney diseaseA compound your muscles store to make quick energy, sold to boost strength and power in weight training.
Did you know? The name creatine comes from the Greek word for flesh, kreas, because it was first found in meat.
What it may help, and how strong the proof is
- Muscles & exercise. With weight training, creatine adds strength, power and muscle mass in many trials and reviews, in both younger and older adults.Strong proof
- Memory & focus. Some trials in older adults and in people short on sleep show better memory or thinking. Results are mixed.Early proof
Parts of the body
Traditional use
Creatine has no traditional herbal use. It became popular with athletes in the 1990s and is now one of the most studied sports supplements.
How it is classified
How people take it
Studies use 3 to 5 grams a day, taken every day. A loading phase of about 20 grams a day for 5 to 7 days is optional and fills muscles faster.
Powder, capsule and tablet.
Where to get it
The body makes creatine in the liver and kidneys, and red meat and fish provide more. Supplements are mostly creatine monohydrate powder or capsules sold in stores and online.
Be careful
Creatine is generally safe for healthy adults. It can cause water weight gain and stomach upset at high doses. It raises a blood marker of kidney function called creatinine, so tell your doctor before kidney tests, and avoid it if you have kidney disease.
Avoid if: kidney disease; pregnancy.
Mixing with other things
No specific mixing notes on file. That doesn't prove it's safe with everything; ask a pharmacist about your full list.
The honest take
Creatine is one of the best-studied supplements, and its strength benefit is real for people who lift weights. Brain and mood claims are less proven. Quality varies, so choose products with third-party testing.