Creatine, creatine monohydrate, creatine 2-oxopropanoate, Creatine

Creatine is composed of amino acids found in muscle fibers and the brain. It is not essential, which means that the human body can produce it, but its supplementation can increase muscle cell proliferation. Creatine is mainly produced in the liver, also in the kidneys and pancreas. Its main function is to increase strength and power during any kind of movement or exercise. Creatine must be supplemented with significant amounts of water to avoid undesirable side effects.

  • Origin: Animal Product, Synthetic, Nonessential
  • Source: Meat, Fish, Nonessential, Synthetic
  • Type: Protein
  • Age Range: Adults, Seniors
  • Toxicity: May be toxic in high doses
  • Outcomes: Muscle Health, Fatigue Prevention, Muscle Gain, Power Output

What are Creatine benefits?

Creatine is a molecule produced in the body from amino acids and is created primarily in the liver and to a lesser extent in the kidneys and pancreas. Creatine can also be found naturally in animal proteins, especially beef and fish. It is worth noting that creatine is among the most researched and effective supplements because according to studies, there is evidence of several benefits for sports performance and health. Thus, the main benefit of creatine is to bring an improvement in strength and energy production during endurance exercises. However, studies have also indicated other benefits of creatine, such as its impact on brain health by improving Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, ischemic stroke, Epilepsy, brain or spinal cord injury, motor neuron disease, memory, and brain function in older adults. However, for brain health, more studies are needed to prove the real effectiveness.

Table of relations

Consistent effects
Strength of effects
Scientific articles

Muscle Health Creatine and Muscle Health

The muscles are responsible for body movement, stabilization, regulation of organs, substance transportation and production of heat in addition to being strongly associated with the circulatory and nervous systems. Muscle quality is essential for well being. Supplements that help keep muscles healthy are related to different factors, such as glucose and insulin regulation, protein synthesis, energy metabolism, and others.
  • Fatigue Prevention

    Fatigue is characterized by a reduction in mental energy. It can also appear as acute and/or chronic fatigue. Acute fatigue is due to excessive mentally demanding work. Chronic fatigue is multifactorial, influenced by insomnia, stress, anxiety, depression, causing tiredness and constant lack of motivation. The substances indicated for fatigue help to improve sleep and mood problems as they are neuroprotective, affecting neurological function.

  • Muscle Gain

    Muscle gain, also called hypertrophy, occurs when muscle cells receive a kind of stimulation that generates microlesions. For the healing of these lesions there is an increase in protein synthesis, which gives the muscle a larger volume. This occurs with the aid of a positive calorie balance (more calories consumed than spent). Supplements that increase muscle mass promote resistance and affect the rate of synthesis and breakdown of muscle proteins directly or indirectly.

  • Power Output

    Power output is the strength the body can develop in the shortest amount of time. It have to do with muscle fibers, creatine stores and ATP.

Table of negative interactions

Entecavir, Pemetrexed
Cheese, Eggs, Fish, Meat, Milk

Related videos about Creatine


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