Creatine is currently on everyone’s lips – literally. And even though most of us probably know that creatine plays an important role in muscle health, many don’t really know what creatine actually is. Let’s explore it together in this article, so you’ll be able to talk shop at your next gym session.
So, what exactly is creatine? And what do dinosaurs have to do with it?!
Your Knowledge To Go: What Is Creatine?
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Creatine is made with the help of amino acids and performs many functions in our body – especially important for our muscles and physical performance.
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Our body can produce creatine on its own, or it can be obtained from animal-based foods and supplements.
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Taking creatine is safe and supported by professional health organizations.
Creatine Explained Simply: What Is It?
Creatine is a carbon-nitrogen compound. Wait, what? That doesn’t really help yet. Let’s break it down more simply.
Creatine is a substance formed from amino acids (the building blocks of proteins), and it plays a key role in the muscle energy metabolism. Essentially, creatine ensures that our muscles are optimally supplied with energy.
Let’s briefly revisit that scientific term: a carbon-nitrogen compound might sound complicated, but you already know other examples – proteins and even our DNA belong to that group. Got it?
Adults need around 1.5–2 grams of creatine per day. The human body produces creatine on its own using the amino acids arginine, methionine, and glycine. Let’s take a quick look at how that works. Don’t worry, we’re not diving deep into biochemistry. Afterward, you’ll have a much better idea of what creatine really is – promise!
Creatine is synthesized in the liver from a compound called guanidinoacetate, with the help of methionine. (Ah, there's our “dino”… less exciting than expected.) Guanidinoacetate itself is made from glycine and arginine in the pancreas and kidneys. Creatine can also be absorbed from food, especially from meat and fish.
Once produced (or consumed), creatine travels through your body: it moves from your intestines or liver into your bloodstream, and from there to where it’s needed most. The primary destination is your skeletal muscle – around 90% of all creatine is stored there as creatine phosphate. The remaining 10% is distributed to other areas like the brain.
Good to know: Creatine phosphate (aka PCr or Phosphocreatine):
Creatine phosphate is a compound made of creatine and phosphate – essentially, creatine “adopts” a phosphate group.
So, we’ve now answered the question, “What is creatine?” But what about “creatin”? Easy – they’re all the same thing!
Let’s get to the good stuff:
What Does Creatine Do in the Body?
We now know what creatine is – and we've all heard it's supposed to be good for you. But what exactly does it do?
Put simply, our muscles need creatine because creatine phosphate is a fast-acting energy source. That’s why creatine can help support muscle growth – probably its most well-known benefit.
But it also plays important roles in other areas of the body, such as:
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Brain
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Nervous system
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Mental health
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Immune system
As you can see, creatine is essential for our overall well-being. In fact, a typical adult has a creatine store of about 120–150 g to ensure there's always enough available!
Creatine and Sports – Performance & Training
Creatine is often hailed as a miracle supplement in sports – promising better training performance. But is it true?
Creatine can deliver quick energy to your muscles, which positively impacts your strength, power, and overall performance. It may also help prevent injuries, support faster recovery, and reduce muscle soreness.
In our blogpost "What Does Creatine Do?" we go into more detail about how this works, the role of type II muscle fibers, and even more benefits of creatine.
Creatine and Our Kidneys
There’s a connection between creatine and the kidneys. Not only are some of its building blocks produced there, but your kidneys also require creatine to function properly. Eventually, creatine is converted into creatinine and excreted via urine.
By the way: sometimes doctors check your creatinine levels. If they’re too high, it might indicate that something’s wrong with your kidneys.
Creatine in the Diet
Now that we understand what creatine is and what it does, the next question is: how do we get it? Creatine is primarily found in animal products like meat and fish – the name “creatine” actually comes from the ancient Greek word for meat. Even cow’s milk can be a (minor) source, though it contains significantly less than meat.
Bad news for vegetarians and vegans: fruits and vegetables contain very little creatine. So now what?
Creatine on a Vegetarian or Vegan Diet
As mentioned, creatine is mainly found in animal-based foods. This raises the question: how can vegetarians and vegans get enough creatine? In short: by making it themselves. People who don’t consume much creatine through food typically produce more on their own. That’s usually not a problem – the body doesn’t rely on dietary creatine and can meet its own needs. Creatine from food is basically just a bonus.
The only important thing is to consume enough of the essential amino acid methionine – without it, your body can’t make creatine.
If you want to support your body or gain performance benefits more quickly, creatine supplementation might be worth considering.
Creatine Supplementation
Creatine is gaining popularity among athletes and active people, as well as vegetarians and vegans – and for good reason.
Do you need it? Not necessarily. But if you're under a lot of stress, not eating optimally (especially plant-based), or doing a lot of intense training, supplementing with creatine can help support your body.
One thing’s for sure – it won’t hurt. More on that in a bit.
If you're curious to learn more, we recommend our article on how to take creatine. It covers everything you need to know – including how much creatine you should take per kg of body weight.
And of course, you’ll also find the right creatine supplement in our shop.
Creatine Risks and Side Effects
There’s a lot of noise online about supposed dangers or scary side effects of creatine. Many people still worry about whether it’s really safe. We get it – when something’s unfamiliar, it’s normal to be cautious. But that’s why we’re here: to give you honest, science-backed insights.
And just so you know: we only sell safe, high-quality products in our protein and supplement shop – your health and well-being always come first!
Does Creatine Have Side Effects?
There are a few isolated reports of side effects – of course. It’s no different than with any food or supplement. Someone out there is probably even allergic to water! However, large and well-designed studies have looked into creatine and found good news: side effects are rare and usually very mild.
Here are a few potential (but uncommon) side effects at very high doses (more than the recommended amount):
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Bloating
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Mild diarrhea
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Muscle cramps
Stick to the recommended dose and choose a high-quality creatine supplement, and you’re unlikely to experience any side effects.
One thing that can happen: weight gain due to water retention in the muscles. But this is what gives muscles that full, pumped look! Whether that’s a “side effect” or a bonus is up to you.
Safety of Creatine: Scientific Assessment
Is creatine dangerous? Not at all. The European Food Safety Authority (EFSA) confirmed over 20 years ago that a daily supplement of up to 3 g of creatine is safe for healthy adults. Of course, this assumes your creatine is free from contaminants and heavy metals – another reason to choose quality products.
Other large, representative studies have also shown that creatine is safe for both short- and long-term use when taken as recommended.
Even your kidneys won’t be negatively affected – unless you already have a condition that impacts them. In that case, consult your doctor before supplementing.
So: no, creatine isn’t harmful or dangerous. Once you understand what it is, it all makes sense – it’s just amino acids in a different form.
Summary: Creatine at a Glance
Here’s a quick overview so you can confidently answer the question “What is creatine?” anytime: Creatine is a naturally occurring substance in the body, made from amino acids. It plays a vital role in many processes – especially in providing energy to your muscles. Creatine is a safe supplement and can offer great benefits when used correctly.
Give it a try and let us know how it works for you!
FAQ (Frequently Asked Questions)
What is creatine?
Creatine is a naturally occurring substance in the body that plays an essential role in muscle energy production. It’s formed from amino acids or absorbed through food and supplements.
Is creatine dangerous?
No! Creatine is considered very safe for healthy adults when taken in the recommended amounts. Numerous studies confirm its safety.
What’s the best type of creatine?
Creatine monohydrate is the most well-researched and commonly used form. It’s usually available as a powder.
Does creatine have any downsides?
Not really. Mild side effects are rare and usually occur only at high doses.
What does creatine do if I don’t work out?
Not much! The main benefits of creatine are seen during training when your muscles need the extra energy. If you’re not using that energy, creatine won’t help much – but it also won’t hurt.
How does creatine help in sports?
Creatine gives your muscles quick-access energy, improving strength, performance, and muscle mass. It also supports recovery and injury prevention.
References & Source
EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies) (2016). Scientific opinion on creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. In: EFSA Journal, 14(2).
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Kreider, R. B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. In: Journal of the International Society of Sports Nutrition, 14(1).
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Swiss Sports Nutrition Society (2023). Supplementguide. A-Supplemente: Performance Supplement. https://www.ssns.ch/wp-content/uploads/2023/12/SSNS-SG-Kreatin_V2.2.pdf
About the Author
Melanie Seyfarth holds a B.Sc. in Nutritional Science, is a certified supplement consultant, and an expert in vegetarian and vegan nutrition. Since 2018, she has been researching and writing about health, nutrition, and sports. On this blog, she shares knowledge and delicious, science-based recipes to help you live your healthiest life – all in a fun and easy-to-understand way.
Got questions? Feel free to send me an email – I’d love to hear from you! :)
