Creatine

What does creatine do?

Creatine supports energy metabolism and therefore plays an important role in the body's normal energy production.

This includes supplying energy to the muscles, particularly during short bursts of exercise. Muscles usually obtain most of the energy they need from carbohydrates and fats. However, it takes some time for these energy systems to become fully active.

To bridge this gap, muscles have their own readily available energy source: creatine phosphate. This helps regenerate adenosine triphosphate (ATP), which supplies energy to the muscles. After use, creatine phosphate stores need to be replenished to support recovery from exercise. This is why power athletes often use creatine supplements.

Creatine is a substance naturally produced by the body and is found mainly in the muscles, with smaller amounts present in the brain. The body produces some of the creatine it needs from the amino acids arginine, glycine, and methionine. The rest comes from foods such as meat and fish, particularly herring.

Creatine supports energy supply not only in the muscles, but also in the brain.

Creatine use

How often can you take creatine?

During the maintenance phase, it’s sufficient to take creatine once a day. In the so-called loading phase for athletes, the frequency is higher, for example, four times a day.

When to take creatine?

It’s important to take creatine daily. The timing (for example, before or after a workout) matters less than consistency and absorption efficiency, which is higher when taken with a meal.

How long can you use creatine?

Creatine can be used continuously, although some claim it’s better to take a short break every six weeks or so. However, there’s no scientific evidence supporting this.

How much creatine per day?

You need between 2 and 5 grams of creatine per day, depending on your goal. Athletes who need to perform can quickly increase their creatine stores by taking higher doses (20–25 grams) for five days, after which they can return to the maintenance dose. It’s important to drink enough water when using creatine.

What are the disadvantages of creatine?

Creatine is generally safe when used as recommended. Some people experience gastrointestinal discomfort, particularly at high doses. Creatine can also increase body weight because it causes the muscles to retain more water. This is not an increase in body fat.

It is sometimes claimed that long-term creatine use damages the kidneys. Research indicates that creatine taken at the recommended doses does not impair kidney function in healthy people. Anyone with kidney disease or an increased risk of kidney problems should consult their doctor before using creatine.

Is creatine bad for you?

No, creatine is not harmful to healthy adults when taken at the recommended dose. Creatine is best known for its positive effects on performance during short bursts of high-intensity exercise. Researchers are also investigating its other potential health effects. Due to European regulations on health claims, we cannot make statements about effects that have not yet been officially approved.

What is creatine?

Creatine is a natural compound found in muscle cells that helps produce energy during short, intense exercise. It is often used as a supplement to improve muscle strength and performance.

What contains creatine?

Creatine is found mainly in meat and fish. On average, a typical mixed diet provides approximately 1 gram of creatine per day. Plant-based foods contain virtually no creatine. Vegetarians and vegans therefore obtain very little creatine from their diet, although the body also produces approximately 1 gram of creatine each day.

Creatine supplements

When daily creatine needs cannot be met from food, a creatine supplement is the solution. Because creatine in powder form is easier to dose than in capsules or tablets, it is preferred for most users.

Creatine monohydrate

The best-researched form is creatine monohydrate. This form is well absorbed by the body. If you want to buy creatine in supplement form, there are many choices, but not every product is as pure. It is important that the origin, quality and absorbability of the creatine is clear.

Also use these supplements alongside Creatine

• Beta Alanine
• BCAAs
• Leucine
• Proteins

Written by Marcella van der Wel
Edited by Wouter Olthof
Reviewed by Liesbeth Thoen

Updated on August 4, 2026