Creatine: Benefits, Risks, and Practical Use for Athletes and Everyday Health
- Dr. Nicole Ballantyne
- Oct 24
- 2 min read
Creatine is a naturally occurring compound made in the body from amino acids (arginine, glycine, and methionine). It’s primarily stored in the muscles and brain, where it helps regenerate adenosine triphosphate (ATP) — the body’s main energy currency.
In other words, creatine helps your cells produce quick bursts of energy. That’s why it’s especially valuable during activities that require short, intense efforts, like sprinting, weightlifting, or explosive sports movements.
Benefits of Creatine
1. Improved Strength and Power
Research consistently shows that creatine supplementation enhances performance in high-intensity, short-duration activities. Athletes often see improvements in strength, sprint speed, and overall power output.
2. Better Recovery
Creatine helps reduce muscle cell damage and inflammation after intense exercise, leading to faster recovery between sessions.
3. Muscle Growth
By allowing athletes to train harder and recover faster, creatine indirectly supports muscle hypertrophy. It also increases water content within muscle cells, which may play a role in muscle protein synthesis.
4. Cognitive Benefits
Creatine isn’t just for muscles — the brain also uses ATP. Supplementation has been linked to improvements in memory, mental fatigue, and even resilience in conditions of stress or sleep deprivation.
5. Healthy Aging
For older adults, creatine may help preserve muscle mass and strength, support bone density, and promote functional independence. This makes it a valuable tool not only for athletes but also for general population health and wellness.
Risks and Considerations
1. Safety Profile
Creatine is one of the most studied supplements available, and when taken in recommended doses, it is generally safe for healthy individuals.
2. Common Side Effects
Water retention: Some people notice a slight increase in body weight due to water being drawn into muscles.
Digestive discomfort: Large doses at once may cause bloating or cramping. Splitting doses often resolves this.
3. Medical Considerations
Individuals with kidney disease or impaired kidney function should avoid creatine supplementation unless cleared by a healthcare provider.
As with any supplement, it’s best to consult with a professional before starting, especially if you have underlying health conditions.
How to Use Creatine
Dosage: Most research supports 3–5 grams per day for maintenance.
Loading phase (optional): Some athletes choose to take 20 grams/day (split into 4 doses) for 5–7 days, then shift to maintenance. This saturates muscle stores faster but isn’t necessary.
Timing: Creatine can be taken at any time of day. Some evidence suggests taking it post-workout with a meal may maximize uptake.
Type: Creatine monohydrate is the most studied, effective, and cost-efficient form.
The Bottom Line
Creatine isn’t just for elite athletes. It’s a safe, effective supplement that can benefit performance, recovery, and even long-term health for the general population.
For athletes, it offers a proven edge in strength and power. For non-athletes, it may support brain health, muscle preservation, and healthy aging.
As with any supplement, individual needs vary. Talk to your healthcare provider to determine if creatine is right for you — and remember, no supplement replaces the foundation of good sleep, proper nutrition, and regular movement.
Stay moving. Stay well.
Dr. Nicole Ballantyne
📅 Book your appointment today!
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