# Creatine

Creatine is a compound your body makes in the liver and kidneys. It builds it from the amino acids arginine, glycine, and methionine. You also get creatine from red meat, fish, and supplements. In its stored form, phosphocreatine, it rapidly regenerates ATP from ADP during hard efforts. That buffers your energy supply in muscle and brain. Creatine monohydrate (3 to 5 g/day, after an optional loading phase) is one of the most validated performance supplements there is. Meta-analyses consistently show it increases lean mass and strength in resistance-trained adults. Newer evidence in older adults points to extra benefits. These include preserving muscle and preventing falls, with some trials hinting at modest cognitive effects. That is especially relevant because older adults eat less creatine and make less of it. Safety at normal supplement doses is well established in healthy adults; data in chronic kidney disease are limited.

## Sources

- Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al.. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. https://doi.org/10.1186/s12970-017-0173-z

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