What Is Creatine, And Should You Be Taking It?

Here's what the research says.

I first heard the word “creatine” when I was a dietitian working in the ICU, because it was something that we’d give patients to heal nasty wounds. You couldn’t really get it outside of that environment, nor would you want to. Now though, you don’t have to step into a hospital to hear about creatine. It’s everywhere, and according to social media, it’s the best new thing that every one of us should be taking.

It seems like everyone is rushing to throw creatine at every single health issue to see if it sticks, and not waiting to see if evidence truly supports its use for those things.

Outlandish claims and blanket statements always pique my attention, because they’re rarely accurate. In this Substack, we’re going to talk about what creatine is, what the claims around it are, and how they stack up to current research. I’ll also give my professional opinion and recommendations about this popular supplement.

What is creatine?

Creatine is a molecule that’s made from three amino acids: methionine, glycine, and arginine. We know about creatine supplements, but creatine is also made by the body in the liver, kidneys, and pancreas. Our body makes about half of the creatine we need, and the other half comes from what we eat - the largest sources being meat and fish. (PMID: 33572884)