Evaluating the Benefits of Creatine Supplements: What Science Says

Creatine has long been favored by athletes and bodybuilders who rely on it to deliver rapid energy bursts essential for intense training sessions and muscle growth.

Beyond its traditional use, social media has popularized claims that creatine may enhance memory, support recovery from brain injuries, and aid in blood sugar regulation for individuals with Type 2 diabetes.

To separate fact from fiction, experts in nutrition and supplementation have weighed in on what creatine can and cannot achieve.

Creatine is naturally produced by the liver, kidneys, and pancreas, and is also obtained through consumption of animal products such as red meat and fish.

Once absorbed into the bloodstream and transported to muscles, creatine converts into creatine phosphate. This compound fuels muscle cells by generating energy during high-intensity activities like sprinting and lifting weights, according to a senior nutrition scientist at a leading research center.

Because the human body typically synthesizes sufficient creatine for survival, health authorities do not set dietary intake recommendations, and creatine is not classified as an essential nutrient, a professor of exercise science explains.

On average, the body requires approximately two grams of creatine daily to support basic physiological functions.

For those who consume meat, about one to two grams of creatine per day come from their diet, while the rest is produced internally by organs. Exceptions exist for individuals with rare genetic conditions that impair creatine production or transport.