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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Enhanced Labs Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Feb 14, 2025 
Product News
Enhanced Labs Creatine was created.
Category: Creatine Monohydrate -
Feb 12, 2025 
YouTube Video
Titan Nutrition KRE-EX Unrivaled Brings Back Full-Spectrum Pre-Workout Era -
Feb 12, 2025 
Product News
Nutristat Creatine was created.
Category: Creatine Monohydrate -
Feb 12, 2025 
Product News
Nutristat Crea Script was created.
Categories: Cell Supplements, Creatine -
Feb 11, 2025 
YouTube Video
The Basic Essentials from Basic Supplements (Glutamine, Creatine, and BCAAs) -
Feb 11, 2025 
TikTok Video
• Recovery = Results! Don’t Sleep on Recovery • Do you use Creatine? BCAA’s? Glutamine? All of... -
Feb 07, 2025 
Product News
SuperSmart 3-Creatine was created.
Categories: Creatine, Creatine Monohydrate -
Feb 05, 2025 
YouTube Video
Europa Sports Makes Fresh Start Under New Ownership with Fresh Supps Partnership -
Feb 05, 2025 
Product News
Jacked Factory Creatine HCl + HMB was created.
Categories: Creatine, HMB -
Feb 04, 2025 
Blog Post
Fresh Supps Announces Major Distribution Partnership with Europa Sports
Fresh Supps partners with Europa Sports for nationwide distribution, strengthening brick & mortar retail support while expanding product availability. -
Jan 29, 2025 
Blog Post
The Basic Essentials from Basic Supplements (Glutamine, Creatine, and BCAAs)
Basic Supplements launches three foundational products - BCAA, Creatine, and Glutamine, with transparent testing and quality manufacturing at Nutrablend. -
Jan 28, 2025 
Product News
Force Factor Creatine Monohydrate Gummies has new variations: Categories: Creatine Monohydrate, Gummy Supplements -
Jan 21, 2025 
Product News
Titan Nutrition Creatine was created.
Category: Creatine -
Jan 18, 2025 
Product News
Pro Supps Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Jan 10, 2025 
Product News
SteelFit Creatine Monohydrate Gummies was created.
Categories: Creatine Monohydrate, Gummy Supplements -
Jan 07, 2025 
Product News
Jacked Factory Creatine + HMB was created.
Categories: Creatine Monohydrate, HMB -
Jan 07, 2025 
Product News
Impel Nutrition IN Creatine was created.
Category: Creatine Monohydrate -
Dec 30, 2024 
YouTube Video
Cellucor's COR-Performance Creatine Gets a Flavor Upgrade: Watermelon, Blue Raspberry, & Fruit Punch -
Dec 30, 2024 
TikTok Video
@cellucor brings some incredible flavored creatine monohydrate to match the trend of creatine in... -
Dec 29, 2024 
Product News
Insane Labz Creatine Craig was created.
Category: Creatine -
Dec 23, 2024 
YouTube Video
Cellucor Launches Flavored COR-Performance Creatine -
Dec 23, 2024 
TikTok Video
Creatine just got tastier! @cellucor’s COR-Performance Creatine now comes in Watermelon, Blue... -
Dec 18, 2024 
Product News
Designs For Health Creatine Monohydrate Powder was created.
Category: Creatine Monohydrate -
Dec 14, 2024 
Product News
Nootropics Depot Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 12, 2024 
Product News
Nugenix Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 12, 2024 
Product News
Mutant Creatine was created.
Category: Creatine Monohydrate -
Dec 09, 2024 
YouTube Video
AN Performance Creatine + Peptide: Leveling Up Muscle Growth and Recovery -
Dec 09, 2024 
Product News
InnovaPharm Creatine HCl was created.
Category: Creatine Hydrochloride -
Dec 03, 2024 
Blog Post
Cellucor Launches Flavored COR-Performance Creatine: Better Taste for Better Gains
Creatine just got tastier! Cellucor’s COR-Performance Creatine now comes in Watermelon, Blue Raspberry, & Fruit Punch. Better taste, same proven gains! -
Dec 03, 2024 Product News
Musclesport Creatine + Hydration has new variations: Categories: Creatine Monohydrate, Electrolytes -
Nov 27, 2024 
Product News
Inspired Nutraceuticals Creatine Monohydrate (INRx inspired) was created.
Category: Creatine Monohydrate -
Nov 19, 2024 
Product News
Bucked Up Creatine Gummy Bucks was created.
Categories: Creatine Chews, Gummy Supplements -
Nov 18, 2024 
YouTube Video
Boogieman Punch Creatine Chews: MuscleTech Adds a Tropical Twist -
Nov 18, 2024 
TikTok Video
@muscletech’s Boogieman Punch is back--now in Creatine Chews! Packed with bold tropical punch... -
Nov 16, 2024 
Blog Post
AN Performance Creatine + Peptide: Leveling Up Muscle Growth and Recovery
AN Performance Creatine + Peptide: 5g creatine + 2.4g PeptiStrong for muscle growth and recovery. Simple, effective, and now at The Vitamin Shoppe! -
Nov 16, 2024 
Blog Post
Boogieman Punch Creatine Chews: MuscleTech Adds a Tropical Twist
MuscleTech's Boogieman Punch is back—this time in Creatine Chews! Launched with Blessing “The Boogieman”. -
Nov 14, 2024 Product News
Myprotein PRO Hyrox - The Creatine has new variations: Category: Creatine
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Creatine Price Alerts
The following price alerts are still active:
- Sep 26, 2025Inspired Nutraceuticals CR3 Nitrate 120 Capsules dropped by 15.6% to $29.99 at Inspired Nutraceuticals
- Sep 18, 2025Universal Animal Creatine Chews 120 Chewables (only Lemon Ice) dropped by 7.8% to $27.62 at Campus Protein
- Aug 09, 2025Musclesport Creatine + Hydration 30 Servings (only Strawberry Watermelon) dropped by 10.5% to $34.00 at Musclesport.com
- 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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Sep 19, 2025@BuckedUp new BLACK ANT pre workout is here…will you be checking it out? Full dose of #creatine...
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Sep 18, 2025BUCKED UP FOUNDERS TELL ALL | Ryan and Jeff Gardner PricePlow Podcast Episode 181
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Sep 15, 2025Inside Bucked Up: Creating Their NEW Pre-Workout! (Utah Vlog)
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Sep 13, 2025Saquon Barkley Partners with C4 Sport | NSF Certified + Exclusive Bundle Deal
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Sep 11, 2025#creatine is officially everywhere! Lifeway is launching muscle mates with 5g creatine. The more...
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Aug 23, 2025Animal's Complete Creatine Lineup | Which of the 4 Options Fits Your Training Goals?
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Aug 23, 2025Do you take creatine daily? Here’s what you need to know about @officialanimalpak creatine...
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Aug 19, 2025Cellucor COR-Performance Creatine Jolly Rancher Flavors
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Aug 19, 2025@cellucor just made creatine taste like @jollyrancher Green Apple & Cherry flavors that...
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Aug 15, 2025GNC Global Conference Finale: Franchisees, Innovation & Community | Episode 177
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Aug 13, 2025Nutrabolt C4 Alpha Bomb: The Pre-Workout with Deuterated Caffeine
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Aug 11, 2025Your creatine in drinks is dying before you even open it… here’s how to fix that. PricePlow...
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Aug 09, 2025Apollon Nutrition CreaSmash: CreaSol SSAT Upgrades Premium Creatine Matrix
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Aug 09, 2025@apollon_nutrition CreaSmash packs CreaSol SSAT and more for elite strength, recovery, and...
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Aug 09, 2025Creatine for your muscles AND brain? Meet CreGAAtine from @unmatchedsupplements #CreGAAtine...
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Aug 09, 2025HIGH RECORD- here’s the most Creatine Monohydrate in a Ready to Drink beverage- @officialfitaid...
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Aug 04, 2025Why @nutristat Pre Script is unlike any other pre-workout on the market #preworkout...
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Aug 01, 2025MuscleTech Creatine Peptide 447: Should You Switch From Regular Creatine?
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Aug 01, 2025What you need to know about @muscletech Creatine Peptide 447 #supplements #creatine #peptide
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Jul 31, 2025Glanbia Nutritionals talking about their new OptiATP and how it relates to their beverage stable...
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Jul 24, 2025MuscleTech Creatine Peptide 447: The Creatine Supplement That Boosts Your Brain Too
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Jul 24, 2025Creatine in Beverages! Glanbia Nutritionals CreaBev®, OptiATP™, and More | Episode #174
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Jul 24, 2025Creatine is growing and changing! Here is @muscletech newest creatine peptide 447
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Jul 22, 2025How much #creatine should you use? @creapureofficial experts weigh in
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Jul 22, 2025What is creatine? For beginner to advanced information, check our new podcast with...
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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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