Creatine: Benefits, Dosage, and Possible Risks
Learn how Creatine improves performance and what risks exist when using it.
Contents:
How does it work in your body?
Recommended dosage and method of intakeAre there any risks?
What is Creatine?
Creatine is a natural derivative of amino acids (glycine, arginine, methionine), produced mainly in the liver and kidneys and stored in muscle and brain tissue. It helps recycle ATP, the body’s primary source of energy.
How does it work in your body?
Creatine is converted into phosphocreatine, which immediately provides phosphate to recharge ATP during short, intense bursts of effort.
What are the main benefits?
Increased muscle mass and strength
Faster recovery & injury prevention
Improved cognitive function
Benefits for special groups: older adults, women, vegetarians, and patients
Recommended dosage and method of intake
Loading phase: 20 g/day (4×5 g) for 5–7 days or 0.3 g/kg body weight
Maintenance phase: 3–5 g/day
Without loading: 3 g/day for ~4 weeks
Form: Creatine Monohydrate
Best absorption when combined with an appropriate fast-releasing carbohydrate source.
Are there any risks?
Creatine is generally considered safe. Possible mild side effects:
Weight changes
Gastrointestinal symptoms
Muscle cramps, dizziness
Kidney issues in individuals with a medical history
Who should be cautious?
People with kidney disease, liver disease, or on specific medications
Teenagers under 18: Generally not recommended due to lack of scientific data
Conclusions & Useful Tips
If you want to increase your muscle strength and power, improve recovery, or even boost cognitive alertness, creatine is one of the most researched and effective solutions—provided it is used correctly. Avoid excess, and regularly monitor kidney/liver function, especially if you belong to at-risk groups.