Creatine

Creatine

Creatine is a small molecule the body produces naturally and stores mainly in muscles and some brain cells. Its primary role is to help quickly regenerate energy in the form of ATP when cells need a rapid burst of power. Cells store creatine as creatine phosphate, which acts like a rechargeable battery to top up energy during short, intense activity. Because of this energy-buffering role, creatine is especially important for activities that require sudden force or repetitive short efforts and for tissues with high energy demands. People commonly take creatine supplements to boost strength, exercise performance, and muscle recovery; it is one of the most researched and generally well-tolerated supplements. Dietary sources include meat and fish, while supplements provide a convenient way to raise muscle stores, especially for those on plant-based diets. There is also interest in creatine’s potential to support brain function and cellular energy balance in other organs, though research is still evolving. Most users tolerate recommended doses well, but proper hydration is important, and people with kidney disease should consult a doctor before using creatine.