Is creatine a supplement for you?

Creatine is one of the most studied supplements in the field of exercise and health. But what does it actually do, and is it right for you? We review what science says about its potential benefits and drawbacks, as well as who may benefit from it.

What is creatine and how does it work?

Creatine is a substance that occurs naturally in the body and is stored in the muscles as creatine phosphate. It plays a central role in energy production, especially during short-term, high-intensity activities such as sprinting, explosive movements, and strength training. Taking creatine supplements increases the body’s stores of creatine phosphate, which can improve physical performance and recovery.

What does the research on creatine show?

Studies have investigated the effects of creatine in several areas, including physical performance and cognitive health. According to research, it (click on the blue link to go directly to the studies) can:

• Increase muscle strength and explosiveness during short-term, high-intensity training.
• Improve recovery after training by reducing muscle breakdown and soreness.
• Contribute to muscle mass during strength training, especially when combined with a protein-rich diet.
• Potentially affect brain function, including memory and mental acuity.
• Play a role in skeletal health, especially when combined with strength training.

However, it is important to note that the effects may vary depending on individual factors such as diet, exercise level, and genetics.

Creatine and age – could it be relevant for older people?

With increasing age, muscle mass naturally decreases, which can affect strength and balance. Studies suggest that it may help preserve muscle mass and reduce the risk of falls and injuries, especially when combined with strength training. There is also research suggesting that creatine may have a positive effect on bone health, which may be relevant for people at increased risk of osteoporosis.

Possible side effects and safety

Creatine is one of the most studied supplements and is generally considered safe for healthy individuals. Common concerns, such as it being harmful to the kidneys or causing dehydration, have not been supported by scientific studies in individuals without existing kidney problems.

Possible side effects may include:

• Minor weight gain due to increased fluid retention in the muscles.
• Stomach upset, especially at high doses. This can often be avoided by starting with a low dose (about 3-5 grams per day) and gradually increasing the intake.

Who can benefit from creatine?

It may be relevant for you if you:

• Do strength training, sprinting, or other high-intensity exercise.
• Want to maintain muscle mass and strength as you age.
• Want to improve recovery after physical activity.
• Are curious about its potential effects on brain function.

For people who mainly engage in low-intensity exercise, such as walking or yoga, the effects of creatine are less clear and may have limited relevance.

Summary about creatine

It is a well-studied supplement that has been shown to have positive effects on muscle strength, recovery, and possibly even brain function. However, it is not necessary for everyone, and the effects vary depending on individual circumstances. For those who are interested, it may be worth trying a low dose and evaluating the effect over time. If you are unsure or have ny kind of worries, you should contact a doctor or dietitian.

*Weight loss is individual, so we cannot guarantee how much/how quickly you will reach your goal. The important thing is all the health benefits. We distance ourselves from unhealthy ideals and crash diets, and do not recommend calorie counting if you are underweight, ill, or pregnant.