by | Dec 31, 2022 | Nutrition

Creatine is a popular supplement among athletes and bodybuilders, known for its ability to improve exercise performance and build muscle mass. But the potential benefits of creatine go far beyond just boosting athletic performance. Research has shown that creatine supplementation may also enhance post-exercise recovery, reduce the risk of injury, improve thermoregulation, and provide neuroprotection against concussions and spinal cord injuries.
In addition, clinical studies have explored the use of creatine supplements in the treatment of a wide range of medical conditions, including neurodegenerative diseases, diabetes, osteoarthritis, fibromyalgia, and even adolescent depression.
In this article, we’ll take a closer look at the science behind these claims and examine the many ways in which creatine supplements may be able to improve our health and well-being.
Creatine exists in the muscles as phosphocreatine (PCr), which our body uses to make ATP. Muscles work in the form of ATP, especially during very intense activities such as sprinting and lifting heavy weights.
The main benefits of creatine are seen in strength training and where explosive power is used, but there are also benefits in endurance exercises, and the latest research is also looking at its effects on memory and thinking.
Our body can create creatine, so it is not necessary to supplement it as a dietary supplement. However, our body’s own production is limited to approx. 1g/day and if we want to reach the daily recommended dose, we should take another 1g from the diet.
Among the foods richest in creatine are meat (including fish) and eggs, which contain 0.5g -1.25g of creatine per 250g.

Does this mean vegetarians have lower creatine levels?

Even though some people do not eat meat and other animal products, studies do not show lower levels of creatine in the brain in the vegetarian population. However, muscle creatine proved significantly lower – up to 70%.

“Overall, creatine supplementation could be useful for any athletes who have low pre-existing muscle creatine stores, and this is typical in vegetarians. Further research is still necessary to see how creatine supplementation affects elite-level vegetarian athletes, and the different types of vegetarians.” [Kaviani M, et. al.]

Creatine supplementation:

Creatine research began in 1982. Several forms of creatine have been created, but creatine monohydrate is still the gold standard. It could be said that all other forms of creatine do not have a greater benefit, although we cannot say this for sure because studies on other forms of creatine do not compare them to creatine monohydrate.

Creatine is a very safe supplement and it is advisable to supplement it with 3-5g per day, in athletes for performance and in the elderly for a potentially positive effect on thinking.

For muscle creatine, it’s best to take it after a workout, but the timing doesn’t play a big role in principle.


  1. Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International Journal of Environmental Research and Public Health. 2020; 17(9):3041.
  2. Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017).
  3. Fazio, Carly et al. “Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review.” Journal of strength and conditioning research vol. 36,9 (2022): 2663-2670. doi:10.1519/JSC.0000000000003873