Creatine is having a moment. And no surprise. Whenever something is trendy, we seem to find a way to put it into nearly every food option available. It’s not showing up in gummies, coffee creamers, and women’s wellness blends. And it might feel like everyone is reaching for it. But before you add one more supplement to your collection, it’s worth knowing that creatine started out as a food.
You know that here at The Living Well, we keep it real. No gimmicks, no fads, just solid information that helps you live your best life. That doesn’t mean we tear things down just to stay gimmick-free. We do our research and watch how it plays out in real time so we can bring you the truth of what we know. All to help you make the most informed decisions about what’s good for you.
Truthfully, you’re the only one who can make that call. So let us present all sides, and you can make an aligned choice for your body.
The purpose of creatine
Creatine is a very valuable substance to the body. So much so that most of the creatine you need you actually produce. Researchers estimate your body uses roughly 1 to 3 grams of creatine on any given day, and it can make about 12 grams of that in the kidneys, liver, and pancreas using three specific amino acids: arginine, glycine, and methionine.
The rest has traditionally come from the food you eat.
Creatine helps your muscles and brain recycle energy quickly. It’s transported to the tissues with the highest energy needs, which is why it’s been shown to benefit both your muscles and brain. The two tissues that use the majority of our energy.
Think of creatine as the fuel behind short, hard efforts, like carrying every grocery bag into the house in one trip, or the last few reps of a tough workout. It helps rebuild the fuel your body needs to thrive.
The benefits of creatine
Creatine is one of the most researched and “proven” nutrients on the market. But that doesn’t always mean proven as a supplement. Research shows that a healthy amount of creatine in the body can support both body and mind.
One, it enhances performance and strength. Because creatine supplies energy to muscles during exercise and higher-intensity activity, it naturally supports performance and muscle strength.
Two, it supports brain and memory. It has been linked to better cognition, memory, and mental performance, especially in people who are already running low on energy or sleep.
Three, healthy aging. It has been shown to help prevent age-related muscle loss in older adults. In fact, research in older adults found that creatine supplementation combined with strength training led to more lean body mass, better fatigue resistance, greater muscle strength, and improved performance in everyday activities.
One reason I really support healthy creatine levels is brain health. Beyond the aging population, there’s emerging data suggesting it supports brain energy metabolism and recovery at all ages. Reserachers are now studying whether it may help protect against and aid recovery from sports-related concussions.
Should you supplement with it?
It’s the question that’s been heard round the world. And the answer isn’t cut and dry (as it never is). First, let’s be clear. Creatine is not a magic bullet. Simply supplementing with creatine won’t save you or fix you. Like all supplements, its role is to help fill the gaps.
It’s called a supplement because it should be just that. Something that supplements what you’re lacking, or what your body is using faster than you’re eating. The main goal should always be to support your body’s natural production and get creatine from food first.
Sure, taking a scoop can make you feel like you’re doing something productive. But in my view, supplements work best in a body that’s already nourished. Without that foundation, a lot of what you take in may go to waste, which makes it another great marketing scheme where someone is just taking your money.
That’s why it’s important not to just take everything, but to make sure a supplement is truly aligned with you and with the foundation you have (or don’t have) in place to use it. (If you’re running on empty, start with these ways to get more energy first.)
Note: You have to have energy to use what you consume. Do you have enough energy to supplement with creatine?
Who might benefit from a supplement?
Like all things, the goal is balance. Anytime you pull your body out of balance, which can include not having the energy to use what you’re attempting to supplement with, it can have potential side effects, with the most common one in creatine use being gastrointestinal discomfort. These can include bloating, nausea, cramps, or diarrhea.
That’s why it’s always wise to start with less (less is best when it comes to adding to your body). Start slowly and pay attention to how your body responds. If you start to experience more symptoms than benefits, stop. It’s important to listen to your body and trust that it’s telling you something valuable.
You can read more noted side effects here.
Thoughts from a neuro-nutritionist:
As a neuro-nutritionist, my take is the same for all supplement use. I have three rules I trust when using supplements:
- Use them to fill the gaps, not to become the main source.
- Eat enough of the nutrients that support your body’s natural ability to produce what it needs. Food always comes first.
- Use it intermittently instead of regularly. If it’s really a gap-filler, you shouldn’t need to rely on it daily.
Again, food is always the best option. Start there. Most of the real-food options are great protein sources too, so if you’re not sure you’re getting enough, start with our essential guide to protein (and why two eggs aren’t enough protein for breakfast). For the bigger picture, here’s what we should really eat for optimal health.
When and if you need extra, turn to a supplement. And when you do supplement, check in regularly with your body to make sure it’s responding well. If it’s not, stop. Remember, your body knows you better than you know yourself.
10 Creatine-Rich Foods To Add To Your Diet
- Herring
- Beef
- Bison
- Lamb
- Pork
- Tuna
- Salmon
- Sardines
- Chicken (and Turkey)
- Cod
The bottom line
Start with your plate. Herring, salmon, beef, pork, and the rest of this list give you creatine along with the nutrients your body actually runs on.
If you choose to supplement, make sure you use third-party tested creatine monohydrate. We recommend a dose of 2 to 4 grams taken a few days a week, with a meal. Make sure the creatine is fully dissolved in the liquid before you consume it, and pay attention to your body.
This post is for general information and isn’t medical advice. Talk with your doctor before starting any supplement, especially if you have a health condition, take medication, or are pregnant.
For everyday health, probably. If you eat meat or fish most days, your diet plus what your body makes covers your basic needs. What food can’t easily do is “top off” your muscle stores in those who are working out or aging. If this is you, a daily 3 to 5 g supplement could be beneficial. But always remember, food first.
Only you know. But if I had to guess, I’d always say most likely no. We’ve been existing on Earth for thousands of years without the use of supplementation. Remember, the purpose of supplementation is never a magic bullet. Your best option is always to create a healthy lifestyle first and use supplements to fill in the gaps.
Whenever you’ll remember. Creatine builds up in your muscles over weeks, so it’s not a matter of what time in your day. Your body will store what it takes in if it’s more than what it uses. We would advise you to take creatine with a meal to help with digestion.
No. Creatine doesn’t build muscle on its own. It just helps you get a little more out of the strength training you’re already doing.
No. There’s no evidence your body stops responding or needs breaks. If you stop, your levels gradually drift back to normal over about a month.
Probably not. A few older studies suggested caffeine might blunt its effect, but newer research hasn’t found a real problem for most people. If your stomach is sensitive, though, creatine plus strong coffee on an empty stomach can be a rough combination.
This comes from a single 2009 study on rugby players that measured a hormone linked to hair loss, not hair loss itself. Later research hasn’t backed it up.
Usually, trendy products added to food are not worth the hype. Supplements are poorly regulated. Instead, choose a third-party-tested product. Some research has found that some creatine gummies contain much less creatine than their labels claim. They also cost more per dose and often add sugar. If you want a supplement, plain, third-party-tested creatine monohydrate powder is the most reliable choice.
