Updated February 2026: I’ve added Onit Creatine to our Honorable Mentions. We also updated the links and prices.
Creatine, explained
According to Federica Amati, a medical scientist and registered public health nutritionist, creatine is a compound that your body produces in the liver, kidneys and pancreas. Most of it ends up in your skeletal muscles, where it is stored as phosphocreatine and used to regenerate adenosine triphosphate (ATP), the molecule that powers muscle contraction, nerve signals, and protein synthesis for tissue repair. The remainder – less than 5 percent – is found in brain tissue and the testicles.
You make about one gram of creatine per day from three amino acids: arginine, glycine and methionine. You also get more from animal-based foods like red meat, fish and poultry. For most healthy people, this is enough. Creatine supplements are therefore not essential for general health, but they can boost performance and recovery under the right circumstances.
How does creatine work in the body
ATP is the main energy source of your cells. High-intensity exercise depletes it rapidly, causing ATP to be broken down into adenosine diphosphate (ADP). Creatine phosphate donates a phosphate group to ADP, recycling it into ATP almost immediately. The more phosphocreatine you have stored in your muscles, the faster you can regenerate ATP and the more power you can produce in a shorter period of time.
best form of creatine
Photo by Steve Mitchell/EMPICS via Getty Images
Nowadays, step into any GNC, and you’ll find several forms of creatine: creatine hydrochloride, magnesium creatine chelate, creatine citrate, creatine nitrate, creatine ethyl ester, and buffered creatine. But according to the International Society of Sports Nutrition, creatine monohydrate is the most studied, most effective, and usually the cheapest. Amati has confirmed that no additional benefits have been shown in any other form.
Creatine monohydrate is usually sold as a flavorless, white powder that you can add to water or shakes. According to Amati, the standard dosage is 3 to 5 grams per day. Some athletes may “load” with higher doses, but studies show this provides no long-term benefits and may place unnecessary stress on the kidneys.
Muscle growth and exercise performance
Creatine is most useful for activities that require short, intense efforts: running, weight lifting, and high intensity interval training, to name a few. This is of little relevance to endurance sports such as the marathon. Some evidence suggests that creatine also increases muscle glycogen storage, which may help with recovery and energy replenishment between sessions.
Creatine does not directly build muscle, but when combined with resistance training and adequate nutrition, it can help maintain muscle strength and lean body mass. This is especially important if you are recovering from an injury, or as you age, when sarcopenia (age-related muscle loss) becomes a risk, as it activates specialized stem cells known as satellite cells. Zimmerman explains that women, especially in perimenopause and menopause, may see health benefits. “As women age — starting in the forties — we lose 1 to 2 percent of body weight per year, and this can affect bone health later in life,” says Zimmerman. “Creatine [supplements] “Help maintain and build lean muscle.”
“Naturally, women have less muscle mass than men, so I think women may actually respond better to supplementation than they do at baseline,” says Zimmerman.
Creatine and Brain Health
While the effects of creatine supplementation on athletic performance have been well documented, its effects on mental performance are still emerging. The initial findings are promising. Studies show that it can reduce mental fatigue, especially during high-stress situations, such as lack of sleep or exhausting exercise. It may also improve some aspects of memory, especially in groups with low baseline creatine levels, such as vegetarians and older adults.
Some early research also suggests that it may help symptoms of depression by supporting brain energy and increasing the production of feel-good neurotransmitters like dopamine and serotonin. This is especially relevant for women experiencing perimenopause and menopause, says Zimmerman. “Estrogen changes affect brain health, our mood, brain fog and our ability to think clearly.”
Is Creatine Safe?
For most healthy adults, creatine is a safe and well-tolerated supplement for months or years of use. No significant health risks have been found in short-term and long-term clinical trials. The main side effects are minor: weight gain, bloating, and mild gastric discomfort from temporary water retention in the first week of supplementation, usually from larger doses.
However, there are a few things to keep in mind:
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