Creatine has become a trendy supplement for its many benefits in strength building, performance, recovery, and more. It is an amino acid naturally produced in our kidneys and liver, with about 95 percent stored in our muscle tissue. Recent conversations about creatine supplementation are finding that it may help to reduce fat mass and enhance weight loss. This article discusses the types of creatine, how it works, why it might benefit weight loss and other health conditions, and how much to take to achieve these goals.
What is Creatine and How Does It Work?
Creatine is endogenously made from the amino acids arginine, glycine, and methionine in our kidneys and liver. Amino acids make up proteins and are essential for creating many tissues throughout our bodies. We can obtain creatine from food sources, such as meats and seafood (i.e., beef, pork, salmon, tuna, and herring), and through supplementation.
Creatine becomes important during the process of creating energy using the phosphocreatine system. The phosphocreatine system is the quickest way for our bodies to produce energy, especially during short bouts (less than 10 seconds) of high-intensity activity such as sprinting and heavy weight lifting. In this process, the creatine in our muscles binds with phosphate molecules and becomes “phosphocreatine.” Phosphocreatine is then used to help convert ADP into ATP because ATP is the optimal form of energy used by the human body. No oxygen is required for this to occur, so it is considered a process that happens during anaerobic activities.
The International Society of Sports Nutrition (ISSN) recommends the consuming 3g of creatine daily to sustain healthy living and healthy movement throughout your lifetime. About one-half of this recommendation is consumed through food choices (i.e., one pound of beef contains 1-2g of creatine), while the remaining amount is created in the kidneys and liver, so additional supplementation is normally not needed to sustainable, healthy living.2
However, natural consumption and production are reduced for those who follow a vegan or vegetarian diet or those who do not eat enough protein overall, and supplementation may be beneficial for these individuals. Also, if you have more specific goals related to sports performance, muscle gain, and body recomposition, you may decide to supplement with creatine.
<p class="pro-tip"><strong>Learn more: </strong> <a href="/blog/turmeric-for-weight-loss">Does Turmeric Really Aid Weight Loss? Tips to Use Plus Benefits</a>.</p>
Types of Creatine
There are a few different types of creatine that you should be aware of when looking for a good supplement. They include:
- Creatine Monohydrate: This is the most common form of creatine found in supplements in 3 to 5g dosages and is simply creatine combined with a water molecule. It is also the variety most often used in scientific research studies and has been found to increase muscle creatine stores by 15 to 40 percent3.
- Micronized Creatine: This variety is created when regular creatine is broken up into smaller particles, allowing it to be more easily absorbed. Most supplements recommend taking 5g about three to five times daily for best results.
- Creatine Ethyl Ester: Combine creatine monohydrate with an ester molecule, and you have creatine ethyl ester. The process of esterification is done to increase the absorption effects and allow for more levels of creatine in your muscles without the side effects of bloating and dehydration. Because it is better absorbed, the dosages tend to be lower (about 3 to 6g/day).
Health Benefits of Creatine
Supplementing with creatine has many benefits regarding body composition, athletic performance, brain health, weight loss, and more. Here is a detailed description highlighting some of the benefits of creatine.
Promotes brain health
Creatine supplementation has been found to improve energy substrates to the brain for improved health for those dealing with neurologic disorders, schizophrenia, depression, and other brain disorders4.
Provides more energy
Increased levels of creatine allow for more energy to be created using the phosphocreatine system, which is especially important during high-intensity workouts and athletic performance.
Increases lean muscle mass
When combined with regular resistance training, creatine supplementation may help with increasing lean muscle mass even in the older adult population. This may be due to experiencing more energy to lift heavier weights and the increased metabolism of fat cells.5
Enhances muscle growth
A recent randomized control trial in 2022 found that creatine supplementation with a variety of dosages was found to enhance muscle size in young, healthy individuals when combined with appropriate strength training protocols.6
May improve injury rehabilitation and prevention
Many studies are finding promising results for using creatine supplementation during injury rehabilitation as patients gain more strength and muscle girth during rehabilitation programs.5,6
Improves exercise performance
Many research studies have found that creatine supplementation before, after, or even during a workout increases performance strength, power, and running speed by up to 15 percent.3
Reduces the incidence of cramping
A study on football players found that daily supplementation with creatine significantly lowered the incidence of muscle cramping during activity.7
