Creatine: what is it?

Creatine is a molecule naturally synthesised by our bodies that plays an essential role in energy production within the muscles. It is composed of three amino acids: arginine, glycine and methionine. Creatine synthesis depends on the body having sufficient amounts of these amino acids. Therefore, consuming foods that contain them (animal products such as red meat, poultry, and fish) is essential for its production. 

Which organ produces creatine?

Creatine is synthesised mainly in the liver, but also in the kidneys and pancreas, at a rate of 1 to 2 grams per day. It is then stored in the muscles as phosphocreatine, which breaks down into creatine and phosphate during rapid, intense muscle contractions. It is therefore particularly useful for short-duration, high-intensity muscular efforts, such as weight training or powerlifting, since it serves as an immediately available energy reserve for the muscles when oxygen supply is insufficient.

First and foremost, creatine is most effective when combined with a healthy, protein-rich diet and regular resistance training—that is, exercises that engage the muscles, such as weight training A daily dose of 3 g of creatine is necessary to achieve the expected effects.

The benefits of creatine

Improved physical performance: Creatine enhances physical performance during successive short-duration, high-intensity exercises, such as interval training or weightlifting. This beneficial effect can be achieved with a daily intake of 3 g of creatine.

Support for muscle mass after age 55: In people over 55, creatine helps build muscle mass when combined with resistance training performed at least three times a week. This use can help limit the effects of muscle ageing.

Creatine monohydrate (CM)

This is the most common form and the one that has been the subject of the most scientific studies. Creatine monohydrate may cause mild digestive issues in people with sensitive stomachs.

Studies on creatine anhydrous, creatine citrate, creatine malate, creatine hydrochloride, creatine orotate, creatine gluconate, and micronised creatine are still ongoing to ensure their efficacy and safety.

Creapure® Creatine is the ideal partner for your workouts, strength training, and recovery. Involved in cellular energy synthesis, Creatine will help you push your limits and achieve your athletic goals. The benefits of Creatine supplementation for both women and men have been validated by numerous scientific studies. High-purity German Creapure® quality, free of additives.

This dietary supplement is not a substitute for a varied and balanced diet or a healthy lifestyle. Be sure to follow the recommended daily dose and do not combine with other sources of creatine. For adults only; not recommended during pregnancy or while breastfeeding. Also not recommended in cases of kidney disease, diabetes, or a history of nephrectomy. Keep out of reach of young children.

How should you take creatine?

1. Creatine is available as a dietary supplement in various forms: powder, tablets, capsules, and liquid, with powder being the most common. The choice of form is a matter of personal preference and convenience, left to each individual’s discretion.

2. It is recommended to combine creatine intake with the consumption of carbohydrate-rich foods, such as bananas or dried fruit, as they promote better absorption and utilisation of creatine by the muscles.

When should you take creatine?

Taking creatine is particularly recommended for athletes who engage in activities requiring short bursts of intense effort, such as weight training or powerlifting.

People over 50 can also benefit from creatine supplementation to maintain muscle mass, provided they ensure they are working their muscles sufficiently. 

Creatine and weight training

There is no consensus on the best time to take creatine. Some claim that, when taken after a workout, it is better absorbed by the muscles. Others argue that it is better to take it beforehand to optimise physical performance. The best approach is therefore to do whatever works best for you, as long as you’re consistent. Because, as with any dietary supplement, consistency is key to effectiveness. It’s therefore recommended to establish a routine by taking creatine at the same time every day to avoid forgetting.

It is recommended to take creatine in cycles. For example, you can take it regularly for 8 weeks, then take a break of 4 to 8 weeks before starting a new cycle.

The recommended daily dose of creatine is generally 3 to 5 grams per day, to be adjusted according to your athletic goals. It is advisable to start with the lowest dose and increase gradually if necessary.

How many creatine capsules per day?

The number of capsules to take depends on the creatine dosage in each capsule. Generally, one capsule contains about 500 mg of creatine, which means you need to take between 6 and 10 capsules to reach the recommended daily dose of 3 to 5 grams. It is essential to check the specific instructions on your supplement’s packaging to adjust the number of capsules you should take.

Warning

It is important to follow the recommended doses, as higher doses of creatine can have a negative impact on the body.

Creatine generally does not cause side effects if taken in accordance with the recommended daily doses and for a period not exceeding 8 weeks.

However, some people may experience mild discomfort during a course of supplementation: diarrhoea, nausea, stomachaches, bloating, or increased appetite. These effects are often linked to improper dosing and usually subside once creatine supplementation is stopped. Other, potentially more bothersome effects have been reported less frequently, such as muscle cramps or water retention.

Hair loss is a controversial topic in relation to creatine. A study conducted in 2009 suggested that creatine might increase levels of DHT, a testosterone-derived hormone associated with androgenetic alopecia. However, this study had a small sample size, and its results have not been widely replicated. To date, there is no conclusive evidence or scientific consensus stating that creatine directly causes hair loss.

Creatine is relatively safe when consumed in the maximum recommended amounts by healthy adults. 

Creatine use is contraindicated for pregnant and breastfeeding women and for children.

Consult a doctor before taking creatine in the following cases:

• Adolescents,

• Elderly individuals,

• People taking medication,

• Kidney disorders, kidney failure, nephrectomy,

• Diabetes.

Excess creatine can strain the kidneys. In fact, as it passes through the digestive system, creatine is broken down into creatinine, a waste product that is eliminated by the kidneys. Consequently, in the event of prolonged creatine supplementation or an overdose, your kidneys will have to work harder, which could weaken them. Be sure to strictly adhere to the recommended doses and duration of treatment.

After completing a master’s degree in management, Christine spent 20 years working for leading companies in the food supplement and natural cosmetics sectors. She then turned her passion for nature into a career. Today she practises naturopathy for people and animals, as well as sophrology, and mentors aspiring naturopaths and sophrologists at various schools.