Benefits of Creatine Supplementation

Creatine is one of the most popular and well-researched supplements, and it’s not just for bodybuilders anymore. It’s for everyone! 

With a relatively low cost and significant benefits for muscle health, exercise performance, and more, consider creatine as the next step on your health and wellness journey. 

In today’s article, we’ll explore how creatine works and how to use it for optimal results. Continue reading as we explore:

• Creatine explained 

• Creatine for muscle mass, strength, and performance

• Who should consider taking creatine

• Best practices for creatine supplementation

• Quality creatine monohydrate from Core Med Science

What is Creatine?

Creatine is a natural nitrogen-containing compound made by animals and humans from arginine and glycine. It’s considered a non-protein amino acid; it’s not incorporated into proteins like other amino acids, but it does play a very specific, critical role. (Source 1) 

The purpose of creatine is to recycle ATP. ATP is the energy currency inside cells, and therefore creatine is fundamental to cellular energy production. Aboud 95% of the body’s creatine is stored in the muscles. (Source 1) 

As creatine breaks down, it becomes creatinine, which is excreted in the urine. Then, creatine needs to be replenished. Most people need about 1 to 3 grams of creatine daily, and the body can make some with protein, folate, and vitamin B12. Note: this process requires methylation. (Source 2)

What the body can’t make must be obtained in the diet. Red meat, seafood, and other muscle meats are good sources. Supplementation not only fills dietary gaps but also saturates muscles to sustain energy. (Source 3)

Creatine Benefits for Muscle Strength and Performance 

Creatine monohydrate is the most studied form of creatine, and supplementation increases creatine levels in the body, particularly in the muscles. (Source 1) 

Research demonstrates that creatine supplementation may lead to:

• Increased muscle strength 

• Increased muscle mass

• Increased exercise capacity and performance (Source 3, 4)

These muscle benefits translate to body-wide metabolic benefits. Additionally, creatine supports other aspects of exercise performance and adaptation, including:

• Postexercise recovery

• Injury prevention

• Rehabilitation

• Neuromuscular function

• Cognitive function (Source 4, 5)

Who Can Take Creatine?

Creatine supplementation isn’t just for athletes; it’s for everyone. Those who are untrained will have the greatest improvements in muscle strength, and combining supplementation with exercise will produce even greater benefits. (Source 3) 

So, who will benefit from creatine supplementation? It’s for: 

• Athletes and anyone who engages in strength training or endurance exercise

• Those with genetic conditions that lead to low creatine production

• Those with low dietary intake of creatine, including vegetarians and vegans

• Sedentary and older adults who may be losing muscle mass

Creatine Supplementation Best Practices 

With so many creatine supplements on the market, it can be confusing to choose. Let’s walk through what to look for and best practices for use. 

Form 

Creatine monohydrate is the most well-studied and effective form of creatine. Choose a supplement containing only creatine monohydrate. Creatine has a neutral taste when mixed with water, so you don’t need any flavor or other additives. Creatine monohydrate is extremely safe for daily use. (Source 1)

Dose

The standard creatine dose for muscle strength and performance is 5 grams per day. For most people, it’s not necessary to “load” where you take 20 grams per day for a week before dropping to the standard dose. 

Side Effects

When you begin taking creatine, you may notice some bloating or water retention, but this usually dissipates in a week or two. Creatine causes muscles to retain water, so you may need to drink more water when supplementing to avoid dehydration. 

Timing

The best time to take creatine is around exercise, but this doesn’t have to be rigid. You can take it before, after, or even during exercise. You can take creatine on both workout and rest days. If you don’t exercise, take creatine any time of day.

Quality 

When it comes to supplements, quality matters. Choose a high-quality product from a reputable, transparent brand. Core Med Science is a leader in quality, third party-tested, physician-formulated formulas. Core Med Science Creatine Monohydrate offers 5 grams of creatine monohydrate without any additional ingredients and is NSF Certified for Sport.

The scientific support for creatine supplementation is clear: It’s a safe, low-cost way to benefit strength, muscle performance, and whole-body health. 

References

1. Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients, 14(5), 1035. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC8912867/ 

2. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/ 

3. Zhang, H., Lan, T., Yan, X., Gu, H., Li, Y., & He, E. (2025). Effects of creatine supplementation on muscle strength gains-a meta-analysis and systematic review. PeerJ, 13, e20380. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC12665265/ 

4. Hall, M., Manetta, E., & Tupper, K. (2021). Creatine Supplementation: An Update. Current sports medicine reports, 20(7), 338–344. Full text: https://journals.lww.com/acsm-csmr/abstract/2021/07000/creatine_supplementation__an_update.3.aspx 

5. Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in nutrition, 11, 1424972. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561/