Why creatine is the best supplement

You can picture me in the Pilates studio. I’m there about five times a week and if I didn’t have to be at the office on time those other two days, I would hit seven times. I love exercising and find a fifty-minute Pilates class the ideal way to start the day. You move, you see lovely women, you clear your head, get your body going, and you’re ready for the day.

To help my muscles recover a bit after a tough session, I often take magnesium before going to sleep. Good for your muscle recovery and you sleep wonderfully on it. But, as sports friend Sabine told me, if you want to take something that really makes a difference, it should be creatine. Two teaspoons in the morning and the world is at your feet, wrapped in gripsocks. I must say: I’ve been taking creatine for about two months now and I feel like it’s working. When we do those never-get-used-to triceps exercises again, it suddenly seems like we finish the exercise sooner. But that’s not it, it’s the creatine. I’ll list all the benefits (there are almost no downsides) for you.

What does creatine actually do in your body?

Creatine is not a factory substance but something your body naturally produces and is also found in meat and fish. It plays a key role in the energy production of your muscles: it helps in the production of ATP, the fuel your muscles need during short, intense exertion. Exactly that triceps block that normally never gets easier, then. The catch is that women naturally have a lower creatine supply than men, about seventy to eighty percent less, and that supply also fluctuates with your cycle and decreases as you approach menopause. Therefore, a daily supplement can be particularly worthwhile for women.

How does creatine work in your muscles?

Your muscles run on ATP, the molecule that provides energy as soon as you exert force. The problem is that your ATP supply is tiny and is depleted after just a few seconds of heavy exertion. Creatine steps in at that moment: it is stored in your muscles as phosphocreatine and can quickly create a new energy molecule ATP as soon as the old one is used up. The more phosphocreatine you have in stock, the longer you can keep going at that pace before you feel fatigued. That explains exactly why that one triceps block suddenly feels less eternal: your muscles simply hold out a bit longer before they are in need of new fuel.

Where does creatine come from? (and no, not lizard saliva)

What you’ve heard about lizard saliva is not true, although it’s a fun image. Creatine was discovered in 1832 by the French chemist Michel-Eugène Chevreul, who was looking for the components of meat and isolated a new substance from it. He named it after the Greek word “kreas,” which means meat. A German chemist later pointed out that it is found in all types of meat and fish, particularly in game at higher concentrations than in farmed livestock. It took over a century before scientists discovered that you could also provide the body with extra creatine through a supplement, and it wasn’t until the 1990s that it came onto the market as a powder for athletes. Your body also produces creatine itself, in the liver and kidneys, from the amino acids arginine, glycine, and methionine, and gets the rest from food like red meat and fish.

The main benefits of creatine for women

The most well-known effect is more strength and faster recovery, allowing you to squeeze out that extra set or last repetition from a workout. Research among female athletes also shows that creatine not only increases upper body strength but can also contribute to a lower body fat percentage, simply because you can train more intensely and thus burn more calories. You don’t have to worry about bulking: the idea that creatine makes women broader or bloated has never been confirmed in research.

Equally interesting is the effect outside the gym. Creatine seems to play a role in cognition, thinking, learning, and concentration, and more and more research is being done on its effect on mood and the changes your body undergoes around menopause. For women after menopause, there are even indications that creatine, in combination with strength training, can help maintain muscle mass and bone health.

How much creatine should you take per day?

Here I deviate a bit from my own morning routine, as the common recommendation is lower than the two teaspoons I started with. The standard dosage used in most studies is three to five grams of creatine monohydrate per day, which amounts to about a well-filled teaspoon. A loading phase with a higher dosage can help you notice results faster, but it’s not necessary: in the long run, you’ll end up with the same results with a fixed daily dose. It doesn’t matter whether you take it in the morning, before, or after exercising, as long as you do it every day.

Does creatine have side effects?

Creatine is considered one of the best-researched supplements available, with decades of studies showing no harm to the kidneys, liver, or heart in healthy users, even with long-term use. The only two groups that need to be extra cautious are people with existing kidney problems and pregnant women, for whom the effects have not been sufficiently studied. The most commonly reported side effect is a slight weight gain of half to one kilogram, due to water that creatine retains in your muscles, and that is precisely the mechanism by which it works.

Is creatine something for you too?

If you exercise regularly, like I do with my Pilates marathon, creatine is one of the few supplements whose effect is not only on the packaging but also in science. It’s cheap, you don’t need to follow a complicated schedule for it, and the chance of side effects is minimal. So Sabine was right, as she often is.

Frequently asked questions about creatine

How much creatine should I take per day?

Three to five grams of creatine monohydrate per day is sufficient for most people, regardless of whether you use a loading phase or not.

Will you get fat or bloated from creatine?

No, the idea that creatine makes women broader is not scientifically supported. However, you may gain half to one kilogram due to water being retained in your muscles.

Is creatine safe for your kidneys?

In healthy individuals, there is no evidence that creatine puts stress on the kidneys. If you have an existing kidney condition, consult your doctor first.

When do you notice the effect of creatine?

Without a loading phase, it usually takes two to four weeks for your muscles to be fully saturated with creatine and for you to notice the effect.