What is creatine

What creatine is, where it comes from and what it does

Creatine is one of the most studied supplements in human performance research. Understanding what it actually is clarifies how it works and why supplementation produces measurable effects.

1. Creatine is endogenously synthesised

The body makes creatine continuously from three amino acids: arginine, glycine and methionine. Synthesis occurs primarily in the liver with smaller contributions from the kidney and pancreas. Around 1 to 2 g of creatine is produced daily through this endogenous pathway. The newly synthesised creatine enters the bloodstream and is taken up by tissues with high energy demand, primarily skeletal muscle.

2. Storage is predominantly in muscle as phosphocreatine

Around 95 percent of total body creatine sits in skeletal muscle. Most of it exists as phosphocreatine (PCr), the phosphorylated form that donates its phosphate group to ADP during rapid muscle contraction. This phosphate transfer regenerates ATP within seconds, fuelling short intense efforts like sprinting, lifting and jumping. The remaining 5 percent is distributed across brain, heart, liver and other tissues.

3. Dietary intake supplements endogenous synthesis

Red meat, poultry and fish contain creatine at around 3 to 5 g per kg of raw weight. A typical omnivorous diet provides 1 to 2 g of dietary creatine daily. Cooking destroys some of the creatine through conversion to creatinine. Vegetarians and vegans have negligible dietary creatine intake which leads to lower baseline muscle creatine stores. This is why plant-based eaters often respond strongly to creatine supplementation.

4. Daily turnover requires replacement

Around 1 to 2 percent of total body creatine is converted to creatinine daily and excreted in urine. This loss must be replaced through endogenous synthesis plus dietary intake to maintain muscle stores. For a 70 kg adult this represents around 2 to 3 g daily creatine requirement. Supplementation provides additional creatine that can saturate muscle stores beyond what diet and synthesis alone deliver.

5. The PCr-ATP energy system

Phosphocreatine fuels the rapid energy system. During the first 10 to 30 seconds of intense exercise muscle PCr stores donate phosphate to maintain ATP regeneration. Higher PCr stores extend the duration of maximal effort before fatigue sets in. This is the mechanism by which creatine supplementation produces measurable improvements in strength, power output and short-duration high-intensity performance documented across hundreds of trials.

How to start using creatine in five steps

Creatine supplementation has the strongest evidence base of any performance supplement. Use this framework to start correctly.

Step 1. Choose creatine monohydrate

Creatine monohydrate is the most studied form with hundreds of trials demonstrating efficacy and safety. Newer forms (creatine ethyl ester, kre-alkalyn, creatine HCl) cost more without producing better results. Stick with creatine monohydrate. Look for micronised versions for slightly better mixing in liquid.

Step 2. Take 3 to 5 g daily

Maintenance dose is 3 to 5 g daily. Larger adults (over 90 kg) can use the upper end. Smaller adults the lower end. No need to time around training. Take with water at any consistent time of day. Consistency matters more than timing.

Step 3. Consider loading or skip it

Loading protocol: 20 g daily split into 4 doses for 5 to 7 days then 3 to 5 g daily maintenance. Reaches muscle saturation quickly. Daily approach without loading: 3 to 5 g daily reaches saturation in around 28 days. Either approach reaches the same end point. Loading produces faster results. Daily approach is simpler and may cause less GI upset.

Step 4. Take consistently including on rest days

Continue daily dosing on rest days. The supplement saturates muscle stores. Maintaining saturation requires daily intake. Skipping rest days creates fluctuating levels. Daily intake at any time of day keeps stores topped up. Rest day skipping defeats the purpose of supplementation.

Step 5. Drink adequate water

Creatine draws water into muscle cells which is one mechanism of action. Total daily water intake should be appropriate for your body size and activity level (typically 2 to 3 litres daily for active adults). Adequate hydration supports the supplement and overall health. Inadequate water increases the chance of mild GI symptoms.

For adults wanting creatine monohydrate in a convenient format without powder mixing, our Creatine Gummies deliver the trial-aligned daily dose in chewable form. Same active ingredient as the powder.

When creatine is a problem

Creatine at standard doses is safe for most healthy adults. Stop and see your GP if any of the following apply.

• Severe kidney disease. Discuss with renal team. Creatine increases serum creatinine which can confuse routine kidney function monitoring.
• Persistent gastrointestinal symptoms not resolving with dose reduction or splitting across the day.
• Unusual fluid retention or significant weight gain beyond the expected 1 to 2 kg.
• Pregnancy or breastfeeding. Discuss with your midwife.
• Children and adolescents under 18. Discuss with paediatric sports medicine before use.

Healthy adults tolerate creatine well at standard doses. The International Society of Sports Nutrition (ISSN) position stand on creatine confirms safety across long-term use studies. People with chronic medical conditions should discuss any new supplement with their GP. Routine kidney function tests may show elevated creatinine on creatine supplementation which is expected and not indicative of kidney damage.

More on creatine basics

The foundation connects to specific applications. What is creatine and how does it work covers the mechanism in detail. Is creatine safe covers the safety evidence. And Creatine for beginners covers practical starting guidance.