Creatine:
Creatine is produced in the body from arginine, glycine and methionine, which are amino acids. The word come from the Greek “kreas” which means “meat”, as creatine is found in meat and fish. In the body, creatine stores as phosphate groups, which then regenerate ADP to ATP, which is the primary carrier of energy in the body. Creatine is essential for energy, particularly when under physical or mental stress.
The daily requirement of creatine is around 2g/day, half of which is synthesised in the liver, with diet providing the other half. This is a base level, with most people needing more than this to provide energy for growth, and development.
Benefits of supplementing with creatine:
- Increased strength and power, when performing resistance exercise
- Mild increase in lean mass, and reduction in body fat, alongside exercise
- Maintains bone mineral density
- May reduce mental fatigue due to stress
- Can support the immune system, specifically against cancer
- Studies show potential for helping to lower blood lipids (23% lower triglycerides)
- Can improve memory, particularly in older adults and vegetarians
- Is being shown to help with depression, for those with major depressive or bipolar disorder
How to take creatine:
- In diet, a 250g (8oz) steak contains around 1.5 to 2.5g of creatine, before cooking
- Take with food to increase absorption. Taking just with water on empty stomach may lead to GIT distress.
- Creatine has no flavour, so can be added to food.
- Don’t take with coffee, as the caffeine can offer a blunting effect on the absorption of creatine. Separate by 2-3 hours.
- If it causes GIT issues, try starting with 3g/day in 1.5g dose twice daily, increasing to required dose.
- When you stop taking creatine, levels will return to baseline after four-six weeks
Forms include:
- – creatine monohydrate: most available form, and the one used in the majority of studies. Micronised form dissolves in water more easily. Creatine monohydrate is 88% creatine and 12% monohydrate.
- Creapure is a high quality form of creatine monohydrate with 0.09% more creatine in it. For most people this degree of increase of product is not worth the cost.
- creatine hydrochloride: a salt form, offering 60% higher absorption than monohydrate
- Magnesium-chelated creatine: rarely used but similar uptake as creatine monohydrate
- Liquid creatine: less effective than powdered creatine monohydrate, as it degrades after a period of days in liquid
Dosing:
The common belief is to take a loading dose of around 20g/day for a week, followed by a maintenance dose of at least 2.5g/day. This is a way to quickly get it into the system, but it does cause water to enter the cells, creating weight gain from intracellular water, and possible GIT upset. The only reason to do this is if you are training and need effect quickly. If you don’t do the loading dose, you can just take around 5g/day and it will take around 21 days to get enough in the system.
- You need around 3-5g/day to support the bones and muscles. If you want to support the brain as well, you need to take an additional 4-5g/day.
- 10g per day on average works well, according to most studies.
- If you are about to undergo sleep deprivation, high stress, or heavy training load, you could increase this to around 20g/day, about 3 hours before you need it.
Who needs to take creatine:
- Vegetarians/vegans: those not eating meat will have 30% lower stores of creatine in their muscles
- Anyone over the age of 50, to support bone and muscle growth, ageing brain
- People who are training to improve strength and fitness
- Those who are at risk of traumatic brain injury or contact sports
Concerns:
- if you are taking creatine, and get a blood test, it is likely to show increased excretion of creatinine, which would be a concern for kidney health, if you were not supplementing. Mention to your doctor that you are taking creatine, in order to explain this anomaly.
- The myth of hair loss is linked to a single study showing an increase in DHT (testosterone) without any actual demonstration of fact.
EA. 8/4/25
Podcasts and Articles about Creatine:
The Naturopaths at ATP Project talk about the science behind creatine, for more than muscle strength:
An in-depth interview between Dr Rhonda Patrick and Dr Darren Candow:
https://www.foundmyfitness.com/episodes/darren-candow
Dr Peter Attia offers an article on latest research on creatine for mental health support:
https://peterattiamd.com/creatine-and-depression/
Dr Stacy Sims is an expert on training, and women’s health:
https://www.drstacysims.com/newsletters/articles/posts/Why_Active_Women_Need_Creatine
3/228-236 Pakington St, Geelong West 3218 ph: 03-5229 4908 _______________________________________________________
