I’m a dietitian, but I admittedly knew very little about creatine until my coworker and fellow registered dietitian, Jessica Beacom, kept bringing it up in conversation. Jess is our resident expert on all things creatine, so I finally picked her brain a little bit about this popular, well-researched supplement.
First, let’s clear one thing up. Yes, Jessica and I both have the same name! We are two of the three registered dietitians here at The Real Food Dietitians. To help keep things straight, I go by “Jessie” and she goes by “Jessica” or just “Jess”. Not gonna lie, even we get ourselves mixed up sometimes!
Anyway, Jessica’s history with creatine goes back to her college days. She remembered learning that, at that time and even still today, creatine is one of the most widely researched supplements on the market. Researchers have actually discovered quite a bit about how it works and the main creatine health benefits, and they continue to discover more.
This post is sponsored by our friends at Puori.
When our friends at Puori, a Denmark-based high-quality supplement company, recently released a new creatine product called C+, Jessica was the first to jump at the opportunity to sample it. I already use several of the Puori supplements almost daily: the omega-3 capsules, magnesium, and vitamin D, plus their whey protein powder is a mainstay in my pantry. So I, too, was intrigued by this new offering from a company that does so much extensive research and third-party testing. Not to mention, my husband had been asking me if I thought he should start taking creatine. So I figured it was time for me to learn more and I called up Jessica to ask her some questions.
What is creatine?
Jess explained that creatine is a substance (technically it’s a nitrogenous organic acid) that is made up of three amino acids: arginine, glycine, and methionine. “Your liver and kidneys can make about 1 gram of creatine a day,” said Jess, “and you can also get it from eating protein-rich foods, such as red meat, chicken, and fish. And there are small amounts in eggs and milk.”
Of those three amino acids, Jess explained that glycine is an especially hard one to get in most diets because it comes from connective tissue, like slow-cooked meats and bone broth, which most people don’t eat all that often.
And you can, of course, get creatine as a supplement. Most often it comes as a powder (which Jess prefers), but is also available in formats like capsules and gummies.
What are the benefits?
Creatine is most often linked to muscle benefits. It hydrates muscle cells, which improves muscle strength and reaction times, so that’s the first benefit that Jess mentioned.
- Increased energy to muscle cells: Getting at least five grams of creatine a day has been linked to increased adenosine triphosphate (or ATP, the energy required to move muscles) which can increase physical performance, particularly in high-intensity activities like weightlifting and sprinting. Regular creatine use also helps hydrate muscle cells and creates an environment for continued lean muscle mass growth. If your muscles can work more efficiently, then you’re going to see more strength gains when participating in a resistance training program, Jess explained.
When Jess started using creatine, which was a little more than five years ago during a consistent CrossFit period in her life, she was looking for those muscle benefits. And she said that taking creatine has given her muscles—particularly her shoulder, back, and leg muscles—more strength and fullness.
But continued research on creatine has shown that it’s not just a “muscle supplement”. In fact, the other benefits linked to creatine are what intrigue Jess the most these days. - Improved brain health: Particularly in patients under mental stress or those who are sleep deprived, adding creatine may improve overall cognitive function and reaction time and potentially decrease neurodegenerative diseases. Jess said this is due to creatine’s role in energy metabolism, where some preliminary studies suggest creatine has potential benefits for improvements in memory and executive function (like organization and time management), and may even provide resilience against neurodegenerative diseases like Alzheimer’s.
- Improved bone density: Jess explained that, while direct studies on creatine and bone health are limited, the supplement’s ability to enhance muscle strength indirectly benefits bones. Stronger muscles place greater mechanical stress on bones during activity, which stimulates bone remodeling and preserves bone density. And that becomes more and more important as we age.
- Cardiovascular support: Jess says that, by improving exercise capacity and enabling sustained physical activity, creatine may support cardiovascular and heart health, too, but that further research is needed to clarify any direct cardiovascular benefits.
Is it just for men?
Jess explained that, at one time, people thought creatine was just for the “bros” and guys who were trying to get bulky in the gym. But this is actually a lingering myth.
A few years ago, Jess read Dr. Stacy Sim’s book, Roar, which goes into depth about how creatine is not just for men. Sims, a PhD in exercise physiology and sports nutrition, is famous for advocating for scientific research on women’s health, specifically, noting in her famous quote that “women are not just small men.” In Sims research she found that, while men may experience a 6% increase in muscle performance when using creatine, that women may experience as much as a 15% increase. And again, it’s not just benefits in the muscle department that affect women, but other areas, too, especially as women age into perimenopause and menopause.
Menopause and perimnenopause benefits: Jess believes that women are excellent candidates for taking creatine because of the fact that we will all experience menopause in our lifetimes. The decline in estrogen levels that starts in perimenopause leads to a decline in muscle mass and bone density, increases cardiovascular disease risk, and negatively affects cognitive function (such as brain fog and increased risk of Alzheimer’s disease). Since creatine has been linked to all of these benefits, it’s something that Jess has chosen to use for her personal health as she navigates the crazy world of perimenopause.
How much should you take?
Nearly all creatine research and product recommendations, including those from Puori, say that a consistent intake of 5 grams of creatine a day is connected to the most benefits. One scoop of Puori C+ contains 5 grams of creatine monohydrate.
Jess says that sometimes, especially when people seek a muscle benefit from creatine, they will do something called a “creatine loading phase.” This involves taking 10 grams of creatine per day for 5 to 7 days to “saturate” the muscles before moving into a maintenance dose, where you take 3 to 5 grams per day.
While Jess has never done a loading phase herself, she did start taking creatine more than 5 years ago at a dose of 5 grams per day for one month. After that, she moved into a maintenance phase of taking 3 to 5 grams per day. In those times when Jess has fallen off her maintenance phase (due to temporarily running out of creatine or just forgetting to take it) she has noticed a physical decline in her muscles. “They just feel and look more flat and less toned when I don’t take creatine consistently. And I notice a decrease in muscle power, as well,” she said.
How do you take it?
Creatine comes most often in powder form and should be mixed into six to eight ounces of cold liquids until it is dissolved. Most often, Jess takes creatine mixed into a glass of water. But sometimes she’ll blend it into a smoothie or add it to a protein shake.
“The texture is a little gritty,” says Jess. “But I drink it pretty quickly and think of it as something I take for the health benefits, like fish oil, instead of something that I would sip and savor, like coffee or tea.”
She says that if the texture of creatine bothers you, you can hide that by mixing it into a smoothie. Jess also says that it’s a good idea to stay on top of your hydration and drink plenty of water when taking creatine.
Would you recommend it?
My final question to Jess was if she recommends that I, my husband, or others should start taking creatine. Here’s what she said:
“I would 10/10 recommend creatine for many adults. I can personally attest to the benefits I feel from taking it as a woman in my late 40s through early 50s who experiences symptoms of perimenopause.” ~ Jessica Beacom, RD
As with any dietary supplement, consult your healthcare practitioner before using it, especially if you are pregnant, nursing, anticipating surgery, taking medication on a regular basis, or are otherwise under medical supervision.
Frequently Asked Questions
This warning, which you’ll see on most creatine product labels, is due to the lack of long-term studies on the safety of creatine in young athletes. There’s simply not enough data about safety and effectiveness for people under 18 years old.
It comes in a few different forms, but by far, the most popular and one of the most researched and bioavailable forms is creatine monohydrate. This also happens to be the most affordable form, too. Other forms include creatine ethyl ester and creatine hydrochloride, which are also highly bioavailable, but also more expensive.
Yes, even though creatine is found natuarlly in animal-based food sources, such as red meat and fish, the supplement is a vegan product and not made from animal sources.
Jess said that, like with most supplements, she doesn’t feel an instantaneous benefit. But rather, it’s something she takes consistently for long-term health benefits, including muscle and bone maintenance, muscle hydration, and cognitive health.
Since creatine helps hydrate muscles, it can cause mild temporary water retention and maybe an extra pound or two on the scale. But that doesn’t mean you’re gaining weight or fat, but simply that your muscles are holding onto more water. In Jess’ experience, this levels off and weight gain doesn’t continue to compound with creatine use. In fact, if you do gain more muscle mass, your weight may go up a bit, but you will likely be losing body fat at the same time. Don’t focus on the scale, but rather on how you feel.
This is actually a long-standing myth about creatine, and there is no data to support that creatine works better when taken within a short time after exercise. It’s best to take it whenever it’s easiest for you to remember, because being consistent with your intake is key.
No, creatine is not a steroid. It is a natural compound and legal supplement.
Why is creatine not recommended for people under age 18?
Jess says this warning, which you’ll see on most creatine product labels, is due to the lack of long-term studies on the safety of creatine in young athletes. There’s simply not enough data about safety and effectiveness for people under 18 years old.
What forms does creatine come in?
It comes in a few different forms, but by far, the most popular and one of the most researched and bioavailable forms is creatine monohydrate. This also happens to be the most affordable form, too. Other forms include creatine ethyl ester and creatine hydrochloride, which are also highly bioavailable, but also more expensive.
Is creatine vegan?
Yes, even though creatine is found in animal-based food sources, such as red meat and fish, the supplement is a vegan product and not made from animal sources.
How soon do you feel benefits?
Jess said that, like with most supplements, she doesn’t feel an instantaneous benefit. But rather, it’s something she takes consistently for long-term health benefits, including muscle and bone maintenance, muscle hydration, and cognitive health.
Does it cause bloating or weight gain?
Since creatine helps hydrate muscles, it can cause mild temporary water retention and maybe an extra pound or two on the scale. But that doesn’t mean you’re gaining weight or fat, but simply that your muscles are holding onto more water. In Jess’ experience, this levels off and weight gain doesn’t continue to compound with creatine use. In fact, if you do gain more muscle mass, your weight may go up a bit, but you will likely be losing body fat at the same time. Don’t focus on the scale, but rather on how you feel.
Do you have to take it within 30 minutes of exercise?
This is actually a long-standing myth about creatine, and there is no data to support that creatine works better when taken within a short time after exercise. It’s best to take it whenever it’s easiest for you to remember, because being consistent with your intake is key.
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