What is Creatine ? Its Sources, Benefits, and Dosages

Updated: Jun 28, 2020

Creatine is one of the most common names in the health and fitness industry, owing to its great nutritional profile and uses. Check out the composition, sources, benefits, and dosages of Creatine.




Creatine is a nitrogenous amino acid, majorly present in our muscles and brain. It can be synthesized as well as obtained naturally through seafood and red meat. It is also synthesized by our liver, kidneys, and pancreas in a small amount. A typical, average-sized person contains about 120g of creatine. While the typical requirement of additional creatine in the body is about 2g per day. It is used in the form of Phosphocreatine, which is then converted form of creatine. This conversion takes place in our muscles, wherein, they store the energy generated for further use. It is taken orally to increase muscle mass and athletic performance. It is also taken as a dose for the treatment of certain brain disorders, congestive heart failure, and other disorders. While Creatine is safe for the body in small amounts, but, if taken in wrong doses, or taken in combination with compounds such as caffeine or supplement ephedra might increase the risk of serious health issues like stroke.


The Creatine Monohydrate is the most comonly consumed form of Creatine, because its safest and found to be the most soothing to the body reactions post its consumption. It has been one of the most researched compound when it comes to health, fitness and precisely bodybuilding. After numerous researches over the span of time. It has finally been concluded that the creatine monohydrate is safe to use when used in a limited amount. Some health experts also prefer Creatine overloading which is a phenomenan in which a high amount say around 20gms in a day for a week, and then 5gms a day is consumed for the rest of the days of the period. Creatine consumption is then stopped after 3 months so that they can be totally drained from the liver.


Some benefits of consuming Creatine compounds are:

1. Helps muscle cells produce more energy – Creatine compounds get converted into phosphocreatine in the muscles and store it for further use. During strenuous exercise, when the body needs more energy, these breaks-up to produce ATP (Adenosine triphosphate), which is the energy currency of our body. Thus, creatine supplements help in the storage of more phosphocreatine to produce a flash of energy when needed.

2. Supports muscular functions: Altering numerous cellular pathways, such as the mammalian target of rapamycin (mTOR) pathway. Creatine compounds lead to the formation of new muscles leading to an increase in muscle mass.

3. Improves exercise performance by aiding to intensity- It helps improve brain performance, strength, ballistic power, sprint abilities, etc.

4. These compounds also show promising results in neurological functions.

Fun Facts: 1. The primary food source of creatine is animal sources like fish, meat, etc. 2. Skeletal muscle contains 95% of total creatine. 3. Some studies have proved that it helps to increase fat-free muscle mass. 4. It increases the anaerobic power of performance.

Food sources Of Creatine: Red meat, chicken, sea-food like tuna, sushi, sashimi


Dosage : -Any amount between 2-5 gm in a day is absolutely fine for the body to digest and extract.


- Ashu Mishra


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