Creatine is one of the most popular sports supplements, but is it right for you? Creatine, or creatine monohydrate, is a compound created by amino acids (methionine, glycine, and arginine) that is used for energy by the skeletal muscles, which are responsible for movement and maintaining posture. Creatine is important for maintaining a steady supply of energy to your muscles during exercise, especially short-burst, high-intensity activities (such as weight lifting, sprinting, or jumping). It can also help increase muscle growth, speed up recovery, and temporarily increase water retention in muscles, which may reduce dehydration and cramping.
Your body produces about half of its creatine supply naturally in the liver. The other half comes from your diet, particularly protein-rich, animal-based foods such as red meat (beef and pork), fish, and seafood (tuna, salmon, herring, cod).
You can also obtain creatine through supplements. Creatine monohydrate is one of the most researched supplements available, specifically for its impact on sports and exercise performance. The general recommendation for creatine supplementation is 3–5 grams per day, or 0.1 g per kilogram of body weight (1 kg = 2.2 pounds). Exact dosing will depend on your individual goals.
Who Benefits Most?
- Athletes and active individuals: Those involved in strength training, sprinting, or high-intensity exercise often see improvements in performance and recovery.
- Older adults: Research suggests creatine can help maintain muscle mass and strength, which supports mobility, balance, and independence as we age.
- Vegetarians and vegans: Since they consume little or no dietary creatine, supplementation may be especially beneficial for performance and energy.
Best Time to Take It
The most important factor with creatine is consistency. Whether you take it before or after exercise—or even with a meal on rest days—the benefits come from daily use. Some evidence suggests pairing creatine with a post-workout meal that includes protein and carbohydrates may enhance absorption, but the key is regular intake.
Creatine can be a safe and effective tool for improving strength, recovery, and overall muscle health when paired with consistent exercise—but it’s not a magic pill. Always check with a healthcare professional or dietitian before starting any supplement, especially if you take prescription medications or have a chronic health condition.
Finally, remember that in the United States, supplements are not regulated by the Food and Drug Administration. This means it is not guaranteed that what’s on the label is actually in the product. To protect yourself, always choose supplements that have been third-party tested by organizations such as NSF or USP.
