Creatine: What it is, what it is used for, and all the benefits you should know

Hello, I am Dr. Isabel Viña Bas, physician and Scientific Director of IVB Wellness Lab.

Creatine is one of those supplements that for years has been associated almost exclusively with the world of sports and muscle mass gain. However, when we understand what this molecule actually is and how it functions within the body, we discover that its role goes far beyond the gym.

Creatine is a molecule that our own body produces and that we can also obtain through diet or supplementation. It is mainly found in muscle, including cardiac muscle, but it is also present in other tissues such as the brain, where it participates in processes related to energy production.

In recent years, scientific research has expanded our perspective on creatine. We are no longer talking solely about athletic performance, but also about its potential role in cognitive function, muscle health, healthy aging, and the maintenance of bone mass.

But before talking about its benefits, it is important to understand something fundamental: creatine is not an external substance completely foreign to the body. Our body produces it every day, although this process comes with a significant metabolic cost.

What is creatine and how does our body produce it?

Creatine is a molecule that our body synthesizes from three amino acids: arginine, glycine, and methionine.

The first part of the process occurs mainly in the kidney, where arginine and glycine form an intermediate molecule called guanidinoacetic acid. Subsequently, this molecule reaches the liver, where, thanks to methionine, it is finally transformed into creatine.

1 and 3 grams of creatine a day, una cantidad que se complementa con la que podemos ingerir a través de la dieta o mediante suplementación.

The problem arises when the body needs to produce large amounts of creatine on its own. To produce it, it uses methyl groups derived from a molecule called SAMe (S-Adenosylmethionine), un compuesto esencial para numerosas reacciones del organismo.

Methyl groups participate in processes as important as:

• The production of antioxidants such as glutathione.

• The synthesis of melatonin.

• The training of carnitine, necesaria para transportar ácidos grasos hacia la mitocondria.

• The myelination of the nerves.

• The production of polyamines, molecules involved in cell division and longevity.

Therefore, although our body has the capacity to produce creatine, providing a portion through diet or supplementation helps reduce this metabolic demand and reserve those methyl groups for other essential functions.

Where is creatine stored and why is it important for muscle?

Once produced or ingested, creatine is mainly distributed throughout the body.

Approximately 95% of creatine is found in the muscle, including the heart. The rest is distributed mainly between the brain and, to a lesser extent, other organs such as the liver or kidneys.

This layout already gives us a clue about its functions.

In muscle, creatine acts as a rapid energy reserve. All cells need energy to function, and this energy is primarily obtained through ATP (adenosine triphosphate), known as the body's energy currency.

When we perform intense activity, such as strength training, the muscle needs to produce ATP quickly. At that moment, creatine functions as a support system that allows ATP to regenerate more efficiently.

Therefore, one of the most well-known benefits of creatine is:

• Improve high-intensity exercise capacity.

• Promotes muscle recovery.

• Reduce fatigue during training.

• Help maintain and gain muscle mass.

But its effect on the muscle doesn't end there.

Creatine also promotes muscle hydration. When the concentration of creatine increases within the muscle cell, it encourages water to enter the muscle. This intracellular hydration creates a more favorable environment for muscle function and protein synthesis.

myostatin, una proteína que actúa como regulador negativo del crecimiento muscular. Algunos estudios sugieren que la creatina podría influir sobre esta vía favoreciendo un entorno más favorable para el desarrollo muscular.

That is why creatine is not only of interest to athletes. It can also be an interesting tool in situations where preserving muscle is especially important, such as aging, periods of immobilization, or recovery after injuries.

Creatine and the brain: a key molecule for neuronal energy

Although most creatine is in the muscle, approximately 5% is found in other tissues, especially in the brain.

Y esto es especialmente interesante porque el cerebro es uno de los órganos con mayor demanda energética del organismo.

Neurons need a constant production of energy to maintain communication between them, process information, and perform all their functions. Creatine participates in this brain energy metabolism by acting as a rapid energy reserve.

When the energy production of neurons is disrupted, it can affect processes such as memory, concentration, or mood.

That is why current research is studying the role of creatine in:

• Cognitive function.

• Mental performance

• Brain aging

• Situations associated with higher brain energy demand.

Some studies have observed that people with higher levels of creatine have a lower risk of depression, possibly related to better energy availability for brain cells.

Esto es especialmente interesante en situaciones donde aumenta la vulnerabilidad emocional, como el posparto, la perimenopausia o periodos de estrés elevado.

The idea is not that creatine is a treatment for these situations, but rather to understand that the brain, just like muscle, needs energy to function properly.

Does creatine help bones?

When we talk about bone health, we usually think only of calcium or vitamin D. However, bone is a living tissue that also responds to mechanical stimuli and signals coming from the muscle.

The relationship between muscle and bone is bidirectional: a strong muscle generates stimuli that promote bone health.

In addition to this indirect effect, some studies have investigated whether creatine may have a direct role on bone metabolism, especially when combined with resistance training.

The available evidence suggests that it could support certain processes related to bone formation, although always as part of a comprehensive strategy that includes:

• Strength exercise.

• Sufficient protein.

• Adequate Vitamin D.

• Essential minerals

How much creatine should you take per day?

One of the most common questions when it comes to creatine is the proper dosage.

The dosage depends on the goal you are trying to achieve.

Generally, to obtain benefits related to physical performance and muscle mass, the most widely used and studied dose is between 3 and 5 grams daily.

In other specific contexts, larger quantities have been studied:

• For bone health-related goals, doses of approximately have been used 5-10 grams daily.

• In situations where a higher brain energy supply is sought, such as certain contexts of high demand or neurological vulnerability, doses of have been studied 10-20 grams daily.

However, increasing the dose does not necessarily mean obtaining more benefits for everyone.

From about 5 grams daily, some people may experience digestive discomfort such as gas, a feeling of heavy digestion, or diarrhea. Therefore, when using higher doses, it may be advisable to divide the amount into several doses throughout the day.

The key is not to take large amounts, but to reach adequate creatine levels in the tissues and maintain them consistently.

What is the best time to take creatine?

Another common question is whether there is a perfect time to take creatine.

The answer is simple: the best time is the one when you can maintain consistency.

Unlike other supplements with more immediate effects, creatine does not work as a one-time stimulant. Its mechanism depends on it progressively accumulating in the muscle and other tissues.

With a standard daily dose of 3-5 grams, muscle creatine stores typically increase progressively during the first few weeks, approximately between 20 and 30 days, although it may vary depending on the initial amount of stored creatine and each person's muscle mass.

That's why what really matters is taking it every day, whether you work out or not.

If we want to fine-tune it as much as possible, it seems that muscle uptake can be enhanced when creatine is consumed alongside a meal that includes proteins and carbohydrates.

The reason is that these nutrients increase the release of insulin, a hormone that facilitates the entry of nutrients into the muscle cell. Even so, this difference is small compared to the truly important factor: daily consistency.

Do you need to take breaks from creatine?

For years, there has been the idea that it was necessary to take periodic breaks from creatine.

However, when we understand how this molecule works, we see that there is no clear reason to stop taking it if the person still has a goal related to its benefits.

If we stop supplementing with creatine, the body will have to increase its own production again. And, as we have seen, manufacturing creatine internally requires using methyl groups that also participate in other important processes in the body.

Maintaining adequate creatine levels allows the body to utilize those metabolic resources for other functions.

However, if during a specific period we stop training or do not have a specific need, as can happen during a vacation, there is no harm in taking a break.

We are not talking about an obligation, but rather a tool that makes sense to keep when we want to benefit from its effects.

Can pregnant women, children, or the elderly take creatine?

Creatine is one of the most thoroughly researched supplements, with studies available across different population groups.

During pregnancy and lactation, research is exploring its role due to the increased energy demands that occur during these stages.

Its relationship with emotional well-being during the postpartum period has also been studied, a stage in which there is a greater vulnerability to mood disorders.

Its use has also been researched in children and adolescents, especially those who play sports. As always, the decision must be individualized and assessed with a healthcare professional, particularly during growth stages.

In older adults, creatine can be of particular interest due to its relationship with muscle. With age, the risk of losing muscle mass and strength increases, and we know that preserving muscle is one of the most important strategies for maintaining independence and quality of life.

Does creatine damage the kidneys?

One of the most widespread myths about creatine is that it can damage kidney function.

This confusion mainly stems from mixing two different concepts: creatine and creatinine.

When we take creatine and our body uses it, part of it is transformed into creatinine, a molecule that is subsequently eliminated through the kidneys.

Because of this, a person taking creatine may show higher levels of creatinine in their blood.

But this does not automatically mean there is a kidney problem.

Creatinine is a marker we use to estimate kidney function, but in people who take creatine, it can be influenced by the supplementation itself.

In these cases, the healthcare professional may evaluate other parameters, such as cystatin C, or consider the full context before interpreting a lab test.

Creatine should not be considered harmful to the kidneys in healthy individuals when used appropriately, although recommendations should always be individualized for people with known kidney disease.

Does creatine cause weight gain or water retention?

Another very common myth is thinking that creatine causes fat gain or a feeling of bloating.

The reality is different.

Creatine can increase body weight because it promotes the entry of water into the muscle cell. This is a hydration intramuscular, not external fluid retention.

That is to say, it is not the type of retention that we associate with feeling bloated or having edema.

That initial weight gain does not correspond to fat, but rather to an increased amount of water within the muscle, a normal process related to its mechanism of action.

Additionally, in the long term, by promoting training capacity and muscle synthesis, it can contribute to improving body composition.

Does creatine cause hair loss?

The relationship between creatine and alopecia is one of the most frequently repeated myths.

This belief arose from a small study conducted on rugby players, which observed an increase in dihydrotestosterone (DHT), a hormone linked to androgenetic alopecia.

However, just because a molecule increases a marker related to a process does not automatically mean that it causes that final outcome.

Subsequently, further research has been conducted, and this effect has not been consistently reproduced.

Currently, there is no solid evidence to show that creatine causes hair loss.

How to choose a high-quality creatine

When looking for a creatine, the number of available options can be confusing.

However, scientific evidence has been built mainly around one specific form:

creatine monohydrate.

It is the form that has shown benefits in performance, muscle, recovery, and other studied areas.

That is why, more important than looking for eye-catching formats or added ingredients, is checking the label.

Some important points:

• Make it creatine monohydrate.

• That it does not include added sugars such as maltodextrin, sucrose, or fructose.

• That it has good quality control.

• If possible, it should use raw materials with recognized certifications such as Creapure®, known for its manufacturing standards.

It is also important not to get carried away by marketing terms like "200 mesh". This reference only indicates the particle size of the creatine; it does not mean it is a superior form or that it has more benefits.

The best creatine is not necessarily the one with the most claims on the label, but rather the one that uses the form with the strongest scientific backing.

Creatine: a molecule that goes far beyond the gym

For years we have associated creatine solely with athletic performance, but science is showing us a much broader picture.

Creatine participates in muscle energy production, helps maintain physical capacity, plays a role in brain metabolism, and can be an interesting tool within strategies aimed at preserving muscle health and healthy aging.

Understanding how it works allows us to leave many myths behind: it is not a supplement reserved solely for athletes, it does not mean gaining fat, and we should not assess its effects just by looking at the scale.

As always in health, the key lies in consistently applying science and using each tool within the appropriate context.

Transforming your health is a matter of applying science consistently, day by day. Having rigorous information allows you to make better decisions and understand what your body really needs.

Hope you like it :)

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