What is creatine and what does it do in your body?

Creatine is one of the most popular supplements in the world — and for good reason. It’s well-researched, safe to use, and highly effective. But what exactly is creatine, and how does it work?

What is creatine?

Creatine is a substance that your body naturally produces. It’s made in your liver, kidneys, and pancreas, and you also get it from animal-based foods like meat and fish.
Most of the creatine in your body is stored in your muscles, where it helps supply energy during short, powerful bursts of effort — such as sprinting or lifting weights.

How does creatine work?

When you exercise intensely, your body uses ATP (adenosine triphosphate) for energy. But your ATP stores run out quickly.
Creatine helps your body regenerate ATP faster. That means your muscles can work harder for longer, and recover more quickly between sets or sprints.

What are the benefits of creatine?

• Increased strength during high-intensity efforts

• Faster recovery between workouts or sets

• Potential muscle growth through higher training volume

• Slight weight gain in some people (due to water in the muscles)

Creatine isn’t a magic pill — it works best when combined with smart training and a balanced diet.

How should you use creatine?

The most popular and well-studied form is creatine monohydrate. It’s affordable, effective, and widely available.
You can start with a loading phase (5 grams, 4 times per day for 5 days), followed by a maintenance dose of 3–5 grams per day.
Or skip the loading phase and simply take 3–5 grams daily.

Drink plenty of water, and take it with food for best absorption.

Safe and suitable for whom?

Creatine is safe for long-term use and is especially helpful for:

• Strength athletes

• Endurance athletes with explosive effort (e.g., football, HIIT)

• Vegetarians and vegans (who get less creatine from diet)

Still unsure? Consult a health professional for personal advice.