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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Product News
Live Evolved Construct - Creatine + HMB was created.
Categories: Creatine, HMB -
Mar 20, 2024 
Product News
Huge Supplements Creatine was created.
Category: Creatine Monohydrate -
Mar 12, 2024 
YouTube Video
What is PurpleForce? Purple Tea Extract with GHG to Boost AMPK -
Mar 12, 2024 
Blog Post
PurpleForce: AMPK-Boosting Purple Tea Extract with Patented GHG®
PurpleForce is a novel Purple Tea Extract that the patented AMPK-boosting compound, GHG. It's distributed by Maypro Industries and developed by Oryza -
Mar 10, 2024 
Product News
DAS Labs Bucked Up Buck Build was created.
Categories: Creatine, Glutamine Powder -
Mar 08, 2024 
Blog Post
Creatine Gummy FAIL: 46% Fail NOW Foods Testing
NOW Foods has published a new round of third-party lab testing, finding that only 46% of creatine gummies tested passed lab tests for creatine. -
Mar 07, 2024 
Blog Post
Animal Brings the CAGE Back: Jason Budsock & Rudy Checo | Episode #128
Animal brings THE CAGE Back to The Arnold Expo, so we record a podcast with Jason Budsock and Rudy Checo to celebrate the start of the weekend. -
Mar 04, 2024 
Product News
Double Wood Supplements Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Mar 02, 2024 
Product News
Granite Supplements Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Feb 29, 2024 Product News
Rule 1 Creatine was created.
Category: Creatine Monohydrate -
Feb 14, 2024 
Blog Post
GHOST Pink Lemonade Flavor Lineup: Greens, Pump, and Size
GHOST is releasing a pink lemonade flavor for three of their supplements in Greens, Pump, and Size. We got to try this flavor in Summer 2023, and it was great! -
Feb 10, 2024 
Product News
Athletic Xtreme Pure Creatine was created.
Category: Creatine -
Feb 02, 2024 
TikTok Video
BETTER TOGETHER: Creatine + HMB for Gains.. and Testosterone?! Getting after it this month? Then... -
Feb 01, 2024 
YouTube Video
BETTER TOGETHER: Creatine + HMB for Gains.. and Testosterone?! -
Jan 31, 2024 
Product News
InnovaPharm Heavy Duty was created.
Categories: Creatine, Energy & Endurance, Non-Stimulant Energy -
Jan 24, 2024 
Blog Post
BodyTech Elite Creatine + HMB: The Next Line of Recovery with myHMB
Getting after it this month? Then look beyond just protein powder and boost growth and recovery with BodyTech Elite Creatine + HMB, powered by myHMB! -
Jan 23, 2024 
YouTube Video
Salted Caramel Lean Whey & Pineapple Cooler Creatine by Musclesport! -
Jan 23, 2024 
Product News
FinaFlex Creatine was created.
Category: Creatine Monohydrate -
Jan 19, 2024 
Product News
BodyTech Elite Creatine + HMB was created.
Categories: Creatine, HMB -
Jan 17, 2024 
Blog Post
2023 Supplement Industry Awards | Episode #121
The 2023 Supplement Industry Awards on PricePlow: See Brand of the Year, Innovator of the Year, MVP of the Year, Breakout Brand, and Brand to Watch! -
Jan 15, 2024 
Blog Post
Musclesport Lean Whey Salted Caramel & Creatine +Hydration Pineapple Cooler
It's a Musclesport Double Drop for January 2024, with Lean Whey Salted Caramel and Creatine +Hydration Pineapple Cooler releasing in one week -
Jan 12, 2024 
Product News
RAW Nutrition Creatine was created.
Category: Creatine Monohydrate -
Jan 08, 2024 
Product News
Nutricost Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Jan 08, 2024 
Product News
Nutricost Creatine Monohydrate (for Women) was created.
Category: Creatine Monohydrate -
Dec 30, 2023 
Product News
MTN OPS Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 28, 2023 
Product News
Universal Animal Ready-to-Go Creatine was created.
Category: Creatine Pills -
Dec 27, 2023 
Product News
Swolverine Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 27, 2023 
Product News
Stryve Nutrition Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 26, 2023 
Product News
FNX Rebuild Creatine was created.
Category: Creatine -
Dec 26, 2023 
Product News
Swolverine Kre-Alkalyn was created.
Category: Kre-Alkalyn -
Dec 15, 2023 
YouTube Video
@MuscleTech Creatine Chews Launched for a Sweet Citrus Burst -
Dec 14, 2023 
Blog Post
MuscleTech Creatine Chews Launched for a Sweet Citrus Burst
MuscleTech Creatine Chews have been launched in a delicious Citrus Burst flavor, bringing 1g Creapure creatine monohydrate in every chewable tablet -
Dec 12, 2023 
Product News
NutraBio Micronized Creatine Burst was created.
Category: Creatine Monohydrate
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Creatine Price Alerts
The following price alerts are still active:
- Apr 24, 2025Universal Animal Creatine Chews 120 Chewables (only Grape) dropped by 15.5% to $22.76 at iHerb.com
- Apr 24, 2025Universal Animal Creatine Chews 120 Chewables (only Fruit Punch, Lemon Ice) dropped by 17.6% to $22.76 at iHerb.com
- Apr 10, 2025GHOST Size 30 Servings (only Lime) dropped by 11.1% to $35.99 at Amazon
- Apr 09, 2025Fresh Supps Creatine Monohydrate 300 Grams dropped by 6.2% to $24.99 at DPS Nutrition
- Feb 28, 2025GHOST Size 30 Servings (only "Natty") dropped by 6.4% to $36.00 at Ghost Lifestyle
- Dec 10, 2024Musclesport Creatine + Hydration 30 Servings (only Peach Os) dropped by 15% to $34.00 at Musclesport.com
Sign up for future Creatine deals and coupons!
Click the button below to sign up for future Creatine deals, news, and coupons!
Creatine Reviews & Videos
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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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Sep 26, 2024The Best Creatine for Travel: MuscleTech Creatine CHEWS
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Sep 26, 2024Traveling with creatine just got easier! @muscletech’s Creatine Chews offer a mess-free,...
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Aug 16, 2024Animal Creatine XL Renamed to Animal Supercharged Creatine, Still Uses the PurpleForce
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Aug 16, 2024Which one suits you best? @officialanimalpak Creatine XL Renamed to Animal Supercharged...
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Aug 09, 2024ABE Pump: All Black Everything’s Stim-Free Pre-Workout
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Aug 09, 2024Sour Apple SHOCK DROP! New Musclesport Creatine + Hydration
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Aug 09, 2024@musclesportusa just released a Blueberry Lemonade flavor of their Creatine + Hydration, but a...
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Aug 06, 2024MuscleSport's Creatine + Hydration Now in Blueberry Lemonade!
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Aug 06, 2024@musclesportusa's Creatine + Hydration is a hidden gem. With the new Blueberry Lemonade flavor,...
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Jul 15, 2024The Potential of Geranylgeraniol: Beyond Muscle Building and T-Boosting
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Jul 12, 2024Musclesport Amino + Hydration: EAA Formula in Patriot Pop!
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Jul 10, 2024Dont listen to @MB Minibeast on #creatine
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Jul 08, 2024It’s Creatine Day (July 9th) and @officialanimalpak is teaming up with @thevitaminshoppe for...
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Jun 26, 2024Test results for Supplements? Transparent Labs Shares ALL
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Jun 26, 2024Supplement transparency is on the rise! @transparentlabs puts TEST RESULTS on their product...
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Jun 24, 2024Creatine in MREs?! US House Committee Suggests DoD Consider It
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Jun 21, 2024Pre-Workout + Muscle Builder: C4 Ultimate Strength's VALUE
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Jun 10, 2024Unlike Creatine Gummies... Animal Creatine Chews Actually Contain Creatine!
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Jun 10, 2024Unlike Creatine Gummies... Animal Creatine Chews Actually Contain Creatine! @officialanimalpak...
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May 08, 2024Jose Antonio: ISSN 2024 is Coming | The Industry Battle for Creatine | PricePlow 137
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Apr 09, 2024Creatine Gummies FAIL Lab Tests... These Chewable Creatine Tablets Don't
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Apr 09, 2024Amidst the scandal showing 46% of creatine gummies tested FAILING their lab tests, we tasked...
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Apr 05, 2024Gnc is currently running a really comoetitive deal on creatine HCl, which we dont talk much...
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Mar 27, 2024#greenscreen welcome @GNC Live Well to the TikTok Shop! Stress relief, Creatine, magnesium and...
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Mar 12, 2024What is PurpleForce? Purple Tea Extract with GHG to Boost AMPK
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