Creatine is a nitrogenous organic acid that occurs naturally and plays a role in providing energy to all cells in the body — but primarily 95% is stored in muscle. It does this by increasing production of adenosine triphosphate, a molecule that helps transfer energy between cells.
About creatine
Creatine, which is made up of amino acids, is produced in the kidneys, liver, and pancreas and stored in muscle. It's found naturally in animal meat, including fish. Since the organic acid is stored in muscle, creatine supplements are popular with those seeking to build muscle mass. Creatine first became popular in the 1990s because it is known as a natural way to develop lean body mass.
Recommended dose
Typically, the recommended dose for an anaerobic athletes over the age of 18 starting creatine for the first time is 5g, four times a day, for two to five days, followed by 2g to 5g daily. But the effects of it are absorbed in the body best when it's taken with, carbohydrates, such as fruit, fruit juice, and starches.[2,4]
Sources
Half of the creatine needed by the body should come from food and/or supplements. The food that is richest in creatine is wild game. Other good sources are red meat, tuna, salmon, and herring. Creatine can also be obtained through the consumption of supplements. Most commonly, the supplements are sold in powder form, but they also come in tablets, liquid, energy bars, and drink mixes.
Benefits
Leaner body mass and greater athletic ability, as a result of creatine supplementation, seems to occur during weight lifting and other short duration, high intensity exercises.
Other benefits of creatine may may include the prevention or treatment of:
Reduce triglycerides
Creatine supplements may reduce triglycerlide levels in the blood in patients with high trigclycerides. It's possible that heart patients take a supplement, along with standard medical treatment, can do more exercise compared to patients who take a placebo, according to a small study that observed short-term supplementation on 20 heart failure patients. Finally, the Mayo Clinic has established that patients with chronic heart failure tend to have lower levels of creatine in their heart. More studies are needed to fully verify this effect.[6]
Improve COPD side effects
Taking creatine may increase endurance, muscle mass, and strength in COPD patients. In one study, patients who took a placebo had less improved health status compared to COPD patients who took the supplement.
Improve strength for muscular dystrophy patients
Muscular dystrophy patients may have less creatine in their muscles, which can lead to weakness. Supplementation may increase muscle strength, according to one small study.[2]
Improve strength in Parkinson's disease patients
Taking creatine may improve exercise ability and endurance in Parkinson's disease patients. It may also help boost their mood.[1]
Medication interactions
A common question is whether creatine causes kidney damage. The answer is typically 'no', unless you already have kidney problems.
Creatine should not be consumed in large amounts by people who are taking certain medications, such as, but not limited to:
Non-steroidal anti-inflammatory drugs (NSAIDs)
Pain medications, such as ibuprofen and naproxen, can cause kidney damage when taken in combination with creatine.
Caffeine
When combined with creatine, caffeine increases the risk of dehydration. On its own, caffeine may reduce your body's ability to use creatine.
Diuretics
Taking creatine with diuretics, also known as water pills, could increase the risk of kidney damage and dehydration.
Cimetidine
This antihistamine, used for treating stomach acid and peptic ulcers, could interact with creatine and cause kidney damage.
Drugs that affect the kidneys
Could lead to kidney damage and/or failure.
Probenecid
Creatine, taken with this gout drug, could lead to kidney damage.
Side effects
Despite over 700 well-performed studies on creatine that prove it to be safe and effective after long-term use, there remains enormous amount of FUD (fear, uncertainty, and doubt).
Common side effects seen with creatine consumption include unwanted weight gain (although this is typically an intended effect), cramps if taken with too little water, and diarrhea if too much is taken.
It does not cause mood swings.
As with any supplement, people with pre-existing medical conditions should consult with a doctor before using it.
Considerations
A popular creatine supplement - many, many more are listed below!
Not everyone seems to have the same reaction to creatine. While the supplement became notorious for building lean muscle mass, according to the University of Maryland, "not all human studies have shown that creatine improves athletic performance."[2] People who naturally have have high levels of the organic acid in their muscles do not experience the energy-boosting effect when they take additional doses of creatine.
Warnings
In rare cases, medical research has shown that irregular heart beats (palpitations) or skin conditions resulted from creatine use. Many factors, such as the person's current liver function level, may have been a contributing factor to these findings. Often, when a person has a skin condition, the underlying cause is liver function problems. Heart palpitations can often be serious, so creatine should be taken with caution. If any negative side effects are experienced, one should discontinue using it.
Who should not take creatine
Taking creatine has been known to prevent the body from producing stores naturally. Talk to your healthcare provider before starting a new supplement.
You should not take creatine supplements if:
- You are under the age of 18
- You have pre-existing kidney disease
- You have ppoor liver function
- You have high blood pressure
Possible side effects
When used at a normal dose for up to six months, chances of experiencing side effects are low. But those who do experience adverse effects typically report:
Weight gain
Muscle cramps, strains, and pulls
Upset stomach and/or diarrhea
Dizziness
High blood pressure
Liver problems
Kidney damage
More research is needed to determine if creatine plays a role in causing an irregular heartbeat or a skin condition known as purpuric dermatosis.
References
- Bender A, et al.; Neurology; "Creatine supplementation in Parkinson disease: a placebo-controlled randomized pilot trial;" 2006
- University of Maryland Medical Center; "Creatine;" Updated 2013
- Mayo Clinic; "Creatine: Dosing;" Updated 2012
- Cornelissen VA, et. al.; Clinical Rehabilitation; Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial; 2010
- Mayo Clinic; "Creatine: Evidence;" Updated 2012
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TikTok Video
Use Coupon Code PRICEPLOW to Save 20% on GhostLifestyle! @ghostlifestyle Size V3 brings a... -
Sep 26, 2024 
YouTube Video
The Best Creatine for Travel: MuscleTech Creatine CHEWS -
Sep 26, 2024 
TikTok Video
Traveling with creatine just got easier! @muscletech’s Creatine Chews offer a mess-free,... -
Sep 15, 2024 Product News
Force Factor Creatine Monohydrate Gummies was created.
Categories: Creatine Monohydrate, Gummy Supplements -
Sep 12, 2024 
Blog Post
Basic Supplements Promises to Get Back to the Basics with Simple, Reliable Formulas
Basic Supplements is coming on October 10, 2024, and they're promising something simple - active nutrition supplements that get back to the basics! -
Sep 08, 2024 
Product News
Life Extension Creatine & Acetyl-L-Carnitine Energy Plus was created.
Categories: Acetyl L-Carnitine, Creatine -
Sep 01, 2024 
Blog Post
The Best Creatine for Travel: MuscleTech Creatine CHEWS
Traveling with creatine just got easier! MuscleTech's Creatine Chews offer a mess-free, TSA-friendly alternative to powders. -
Aug 31, 2024 
Product News
Redcon1 Creatine + Hydration was created.
Categories: Creatine, Electrolytes -
Aug 18, 2024 
Product News
Afterdark Creation Creatine + IGF-1 was created.
Categories: Creatine, IGF-1 -
Aug 16, 2024 
YouTube Video
Animal Creatine XL Renamed to Animal Supercharged Creatine, Still Uses the PurpleForce -
Aug 16, 2024 
TikTok Video
Which one suits you best? @officialanimalpak Creatine XL Renamed to Animal Supercharged... -
Aug 14, 2024 
Product News
MRI Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Aug 14, 2024 
Product News
Jacked Factory Creatine + elevATP was created.
Categories: Creatine, Peak ATP -
Aug 13, 2024 
Product News
Sheer Strength Labs Micronized Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Aug 09, 2024 
YouTube Video
ABE Pump: All Black Everything’s Stim-Free Pre-Workout -
Aug 09, 2024 
YouTube Video
Sour Apple SHOCK DROP! New Musclesport Creatine + Hydration -
Aug 09, 2024 
Blog Post
Musclesport Sour Apple Candy Creatine + Hydration
MuscleSport's Creatine + Hydration in Sour Apple flavor is a game-changer. The tangy sweetness is spot-on, and the electrolytes balance out the sourness. -
Aug 09, 2024 Product News
Musclesport Creatine + Hydration has new variations: Categories: Creatine Monohydrate, Electrolytes -
Aug 09, 2024 
TikTok Video
@musclesportusa just released a Blueberry Lemonade flavor of their Creatine + Hydration, but a... -
Aug 06, 2024 
YouTube Video
MuscleSport's Creatine + Hydration Now in Blueberry Lemonade! -
Aug 06, 2024 
TikTok Video
@musclesportusa's Creatine + Hydration is a hidden gem. With the new Blueberry Lemonade flavor,... -
Aug 02, 2024 
Blog Post
Musclesport Creatine + Hydration Blueberry Lemonade
Musclesport Creatine + Hydration just dropped a new Blueberry Lemonade flavor, perfect for the peak of summer. -
Aug 02, 2024 Product News
Musclesport Creatine + Hydration has new variations: Categories: Creatine Monohydrate, Electrolytes -
Jul 20, 2024 
Product News
HD Muscle CreaHD was created.
Category: Creatine Monohydrate -
Jul 19, 2024 
Product News
Podium Nutrition Creatine Monohydrate has new variations: Category: Creatine Monohydrate -
Jul 15, 2024 
YouTube Video
The Potential of Geranylgeraniol: Beyond Muscle Building and T-Boosting -
Jul 12, 2024 
YouTube Video
Musclesport Amino + Hydration: EAA Formula in Patriot Pop! -
Jul 10, 2024 
TikTok Video
Dont listen to @MB Minibeast on #creatine -
Jul 08, 2024 
Blog Post
National Creatine Day (July 9th)! Save 30% on Animal Creatine Chews at The Vitamin Shoppe
It's Creatine Day (July 9th) and Animal is teaming up with The Vitamin Shoppe for HUGE deals in ALL New Jersey Vitamin Shoppe stores! -
Jul 08, 2024 
TikTok Video
It’s Creatine Day (July 9th) and @officialanimalpak is teaming up with @thevitaminshoppe for... -
Jul 04, 2024 
Product News
Gym Molly Creatine Hydrochloride was created.
Category: Creatine Hydrochloride -
Jul 03, 2024 
Blog Post
Chad Kerksick: Elite Performance Research & ISSN 2024 Recap (1 of 2) | Episode #141
Chad Kerksick, President of ISSN (International Society of Sports Nutrition), joins PricePlow to talk about sports performance research and recap ISSN 2024. -
Jun 29, 2024 
Product News
Momentous Creatine was created.
Category: Creatine Monohydrate -
Jun 26, 2024 
YouTube Video
Test results for Supplements? Transparent Labs Shares ALL -
Jun 26, 2024 
TikTok Video
Supplement transparency is on the rise! @transparentlabs puts TEST RESULTS on their product... -
Jun 24, 2024 
YouTube Video
Creatine in MREs?! US House Committee Suggests DoD Consider It
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Creatine Price Alerts
The following price alerts are still active:
- Jul 09, 2025Universal Animal Creatine Chews 120 Chewables (only Fruit Punch) dropped by 7.1% to $22.76 at Amazon
- Jun 18, 2025Musclesport Creatine + Hydration 30 Servings (only Peach Os) dropped by 15% to $34.00 at Musclesport.com
- May 16, 2025GHOST Size 30 Servings (only "Natty") dropped by 6.4% to $36.00 at Ghost Lifestyle
- May 02, 2025GHOST Size 30 Servings (only Cherry Limeade) dropped by 6.4% to $36.00 at Ghost Lifestyle
- Apr 29, 2025Musclesport Creatine + Hydration 30 Servings (only Patriot Popsicle) dropped by 15% to $34.00 at Musclesport.com
- Apr 25, 2025Musclesport Creatine + Hydration 30 Servings (only Miami Sunrise) dropped by 15% to $34.00 at Musclesport.com
Sign up for future Creatine deals and coupons!
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Creatine Reviews & Videos
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Jul 12, 2025Animal Creatine Chews Candy Crush’d – A Sweet Way to Hit 5g Creatine Daily
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Jul 12, 2025Struggle with snacking? @officialanimalpak Candy Crush’d Creatine Chews could help. Each chew...
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Jul 11, 2025The World's Most Trusted Creatine: Creapure by Alzchem - Stefan & Mirko | Episode 173
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Jul 01, 2025Animal Creatine HMB+ | Creatine + HMB = More Gains? (Research Says YES - Here's Why)
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Jul 01, 2025Creatine + HMB = Superior Results Research shows combining these ingredients delivers 67%...
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Jun 27, 2025MuscleTech Peptide Stack: Peptide 185, Creatine 447 & Recovery 144
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Jun 27, 2025@muscletech hooked us up with their new peptide stack- which one are you grabbing?
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Jun 19, 2025MuscleTech Performance Stack Unboxing – Is This the Future of Muscle Supplements?
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Jun 12, 2025Jack Sehgal & Ben Benedict: Nutralabz Launches a GR8 Partnership with GNC | Episode 169
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Jun 05, 2025What Type of Creatine Do You Use? Nutristat Only Trusts Creapure®
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Jun 05, 2025What type of creatine do you use? @nutristat @creapureofficial #creatine #supplements #recovery
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Jun 04, 2025TJ DILLASHAW: From Fighter to Founder of Wild Society Nutrition | Episode 168
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Jun 03, 2025Helaina's effera Lactoferrin + Creatine: Surprising Benefits for Athletes
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May 29, 2025Laura Katz: Helaina's Revolutionary Human Identical Lactoferrin | Episode 167
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May 21, 2025Crystal Clear Creatine?! TSI Group's OptiClear Technology in Gains In Bulk SHAPE
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May 21, 2025@gainsinbulk brings some of the coolest supplement technology from TSI Group in SHAPE
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May 20, 2025Why Nutristat ONLY Uses Creapure®
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May 20, 2025Why does @Nutristat ONLY use @Creapure Creatine ? #creatine #supplements
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May 19, 2025@gainsinbulk brings some of the coolest supplement technology from TSI in SHAPE
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May 18, 2025A Creatine Gummy That Actually Contains What's On The Label
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May 18, 2025Uncaged Performance Creatine Performance Gummy Bears actually contain what's on the label! 5g...
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May 14, 2025C4 Alpha Bomb Launches at Alphaland: Are You Ready for D9 Caffeine?!
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May 05, 2025Is HMB & Creatine Together the of Muscle Building? @AnimalPak #supplements #creatine #hmb
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Apr 28, 2025Musclesport Creatine + Hydration in their Miami Sunrise Flavor! #supplements #creatine #hydration
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Apr 28, 2025What flavor SCREAMS summer? ☀️ @MuscleSport®️ Creatine + Hydration in their Miami Sunrise flavor...
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Apr 16, 2025Fresh Supps Creatine/HMB: Build AND Protect Muscle in Candy-Inspired Flavors #creatine #hmb #muscle
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Apr 16, 2025@Fresh Supps brings creatine and HMB together for a great deal and a tasty package. Have you...
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Mar 26, 2025Ghost Basics Line Launches with Four Essential Supplements
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Mar 26, 2025@ghostlifestyle Basics launches today at 12pm CT with four must-have supplements. Fish Oil,...
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Mar 04, 2025MolTek's CreaSol SSAT: The Natural Tyrosol Compound That Enhances Creatine Performance
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Feb 28, 2025They've Been LYING About Creatine For YEARS!
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Feb 28, 2025Creatine myths = DEBUNKED Watch now to learn why all those rumors you've heard are WRONG....
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Feb 26, 2025Animal's CAGE: 20 Years of Unmatched Strength Returns to Columbus
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Feb 26, 2025@officialanimalpak cage never disappoints. Can't wait to see it this year! 20 years of pure...
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Feb 18, 2025ISSN FIGHTS GOVERNMENT CREATINE BAN! Scientists EXPOSE The Truth!
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Feb 18, 2025ISSN fights back against supplement bans 680 studies prove creatine is safe. States still...
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Feb 12, 2025Titan Nutrition KRE-EX Unrivaled Brings Back Full-Spectrum Pre-Workout Era
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Feb 11, 2025The Basic Essentials from Basic Supplements (Glutamine, Creatine, and BCAAs)
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Feb 11, 2025• Recovery = Results! Don’t Sleep on Recovery • Do you use Creatine? BCAA’s? Glutamine? All of...
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Feb 05, 2025Europa Sports Makes Fresh Start Under New Ownership with Fresh Supps Partnership
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Dec 30, 2024Cellucor's COR-Performance Creatine Gets a Flavor Upgrade: Watermelon, Blue Raspberry, & Fruit Punch
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Dec 30, 2024@cellucor brings some incredible flavored creatine monohydrate to match the trend of creatine in...
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Dec 23, 2024Cellucor Launches Flavored COR-Performance Creatine
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Dec 23, 2024Creatine just got tastier! @cellucor’s COR-Performance Creatine now comes in Watermelon, Blue...
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Dec 09, 2024AN Performance Creatine + Peptide: Leveling Up Muscle Growth and Recovery
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Nov 18, 2024Boogieman Punch Creatine Chews: MuscleTech Adds a Tropical Twist
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Nov 18, 2024@muscletech’s Boogieman Punch is back--now in Creatine Chews! Packed with bold tropical punch...
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Nov 07, 2024Anti-Aging Creatine + HMB + GG Supplement! Designs for Health MyoStim
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Oct 11, 2024GHOST SIZE V3 is Here! (Ghost's Creatine) What's Inside?
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Oct 05, 2024Use Coupon Code PRICEPLOW to Save 20% on GhostLifestyle! @ghostlifestyle Size V3 brings a...
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