Creatine is a substance found naturally in the body, primarily in our muscles. We also get creatine through food, especially from meat and fish. Its main function is to help muscles quickly generate energy during short, intense efforts – such as strength training, sprinting, or heavy lifting.
But what does research actually say about creatine as a dietary supplement? Here, we'll go through what is currently known.
What does creatine do in the body?
Creatine is stored in the muscles and is used to rapidly regenerate ATP, the body's "energy currency," during intense muscle work. More creatine in the muscles means a better ability to produce energy during short, explosive movements.
That's why creatine is primarily linked to:
> Increased strength
> Improved performance in short-term, intense training
> Increased muscle mass in conjunction with strength training
What has EFSA approved?
The European Food Safety Authority (EFSA) has evaluated the scientific evidence for health claims about creatine.
EFSA has determined that:
Daily intake of at least 3 grams of creatine combined with regular resistance training can improve muscle strength in individuals over 55 years of age.
What is it good for?
Research shows that creatine can:
> Increase strength
> Improve performance during intense training
> Contribute to increased muscle mass in combination with strength training
Is creatine safe?
Yes, for healthy individuals, research shows that creatine is safe at recommended doses (3–5 grams per day).
It is:
> Not a steroid
> Not linked to kidney damage in healthy individuals
> Not shown to cause fat gain
Summary
Creatine is one of the most studied dietary supplements in exercise. For healthy adults who regularly strength train, there is strong scientific support for both its effectiveness and safety.
