Quick version
Creatine is a natural substance stored in the muscles and acts as a quick energy store. It helps the body regenerate ATP – the cells’ main energy source – which provides more power during physical activity and improves recovery. Research shows that creatine not only increases strength and muscle mass, but can also support the brain’s energy production, contribute to more stable blood sugar and reduce muscle loss with aging.
The recommended dose is 3–5 grams per day, or a short loading phase of 20 grams per day for a week followed by a maintenance dose. Creatine is well-studied, safe for healthy people and is effective for both exercising and sedentary individuals.
In short: creatine is one of the body’s most natural and effective energy boosters – with proven benefits for muscles, brain and general health.
Creatine – more than just a muscle supplement
Creatine is one of the most talked about and research-backed dietary supplements in the world – but also one of the most misunderstood. Most people think of muscle mass and strength training, but creatine has significance far beyond the gym. It affects how our cells produce energy, how the brain functions and how the body recovers from physical or mental stress.
Research shows that creatine not only improves physical performance, but also supports the brain's energy metabolism, stabilizes blood sugar and can contribute to better recovery from stress. That's why creatine is described as one of the body's most natural – and most effective – energy boosters. Here we go over how it works, what the research says, what dose is right and why creatine is actually good for everyone, not just those who train hard.
Frequently asked questions about creatine
What does creatine do?
Creatine functions as the body's quick energy store. It is stored in the muscles and helps convert ADP to ATP – the energy that the cells use. This gives you the energy to perform better during short, intense activities such as strength training, sprinting or explosive movements. In short: creatine allows your muscles to work harder and recover faster.
How much creatine per day?
The recommended dose for most adults is 3–5 grams of creatine per day. This is enough to replenish your muscles' creatine stores after about a week. Some people choose a so-called loading phase of 20 grams per day for 5–7 days, followed by 3–5 grams per day for maintenance. Studies show that both methods have equally good effects in the long term.
When should you take creatine?
The most important thing is that you take creatine regularly every day, not exactly when. Many people prefer to take it after training with food or a protein shake because the insulin spike can improve muscle uptake. However, if you train in the morning, you can also take creatine before or during the day - consistency is more important than timing.
What is creatine good for?
Creatine has several documented health effects. It increases strength, muscle mass and explosiveness, improves recovery and can also support the brain's energy metabolism. Research also shows that creatine can contribute to better cognitive function, more stable blood sugar and reduced muscle loss during aging. It is therefore one of the world's most studied and proven dietary supplements.
How does creatine affect the body?
The effect of creatine extends far beyond the gym. Below are some of the most well-documented effects according to modern research.
Increased strength and muscle mass
Hundreds of studies show that creatine supplements increase performance during strength training. Muscles can store more energy, which leads to more repetitions, faster recovery and over time increased muscle mass and strength.
Support for the brain
Creatine is also found in brain tissue where it supports the cells' energy supply. Research suggests improved memory, mental focus and resistance to fatigue, especially in cases of sleep deprivation or mental stress. Studies are also underway on potential effects in neurodegenerative conditions.
Increased energy production
Creatine acts as an energy buffer and helps cells regenerate ATP quickly when the need increases – for example during exercise, stress or illness. The result is that both muscles and brain can work efficiently even under high load.
Positive effect on metabolism and cell health
Recent research indicates that creatine can contribute to more stable blood sugar, improved cell function and reduced oxidative stress. There are also indications of support for the heart's energy supply in certain situations.
What does the research say about creatine supplements?
- Approximately 70–80 % of users experience measurable improvements in strength, explosiveness or muscle mass.
- At normal doses (3–5 g/day), there are no known long-term negative effects in healthy individuals.
- Elderly people can counteract sarcopenia and improve strength when creatine is combined with strength training.
In short: creatine is not just for young athletes – it can be a valuable supplement for health at all ages.
What dose is reasonable and safe?
The body's creatine levels are affected by diet (especially meat and fish), self-production and muscle mass. With supplementation, muscle stores can increase by approximately 20–40%.
- 3–5 grams per day (without loading), or
- 20 grams per day for 5–7 days followed by 3–5 grams/day for maintenance.
These levels are well-tested and considered safe for healthy individuals.
Summary – why creatine is good for you
| Benefit | Effect |
|---|---|
| Increases strength and muscle mass | +10–20% improved academic performance |
| Improves brain energy | Less mental fatigue and better focus |
| Supports cellular energy production | Faster ATP regeneration |
| May help with aging | Prevents muscle loss and promotes recovery |
| Safe for long-term use | Well-documented, no evidence of harmful effects in healthy people |
Would you like to learn more about how to measure creatine concentration in the body?
For a more in-depth review of how to measure levels, reference ranges, interpretation, and the difference between creatine and creatinine, read our guide: How do I measure creatine – and are creatine and creatinine the same thing?.