What is creatine?

Creatine is a naturally occurring substance in the body, produced primarily in the liver and kidneys. It is also found in small amounts in certain foods, such as meat and fish.

How does it work?

Creatine works by increasing the availability of a molecule called adenosine triphosphate (ATP) in the muscles, which is used as a source of energy during high-intensity exercise. When the body's stores of ATP are depleted, creatine can help replenish them, allowing for increased physical performance and reduced fatigue.

What can happen if I have an imbalance or deficiency?

A deficiency in creatine is rare, as the body can produce enough of it naturally. However, low levels of creatine may occur as a result of certain medical conditions or treatments, such as kidney disease or use of certain medications.

What forms does it come in?

Creatine is available as a dietary supplement in various forms, including powder, capsules, and liquids.

What can it help with?

• Improving muscle strength and power
• Increasing muscle mass
• Enhancing athletic performance
• Improving high-intensity exercise performance
• Improving cognitive function
• Reducing muscle fatigue and damage
• Improving endurance
• Enhancing recovery after exercise
• Improving quality of life for people with neurological disorders
• Improving symptoms of depression and anxiety

What can it help prevent?

• Decreasing muscle damage and inflammation
• Improving heart function
• Improving glucose metabolism
• Lowering oxidative stress and inflammation
• Improving bone health
• Decreasing muscle soreness
• Preventing age-related muscle loss
• Improving brain function in older adults
• Improving symptoms of Parkinson's disease
• Improving symptoms of Huntington's disease

Which foods are rich in it?

• Beef
• Pork
• Salmon
• Tuna
• Herring
• Sardines
• Mackerel
• Cod
• Haddock
• Halibut

What are possible side effects?

• Common: Nausea, diarrhea, stomach pain, muscle cramping, weight gain
• Mild: Dizziness, headache, bloating
• Moderate: Dehydration, muscle strain or injury
• Severe: Kidney damage, liver damage, heart problems
• Overdose: None reported
• Withdrawal: None reported

What's the recommended daily dose?

The average recommended daily dose of creatine is 3-5 grams per day, taken in divided doses.

How many days does it take to work?

The effects of creatine supplementation may begin to be seen in as little as 1-2 weeks, with the full effects typically being observed after 4-12 weeks of continuous use.

What time of day is best to take it?

Creatine can be taken at any time of day, as the timing does not appear to significantly impact its effectiveness.

Is it best to take it with or without food?

Creatine can be taken with or without food. However, taking creatine with a meal or with a source of carbohydrates may enhance its absorption and improve its effectiveness.