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What is creatine?

Creatine is a dietary supplement that some people claim can build muscle and improve athletic performance. Creatine occurs naturally in the body, and is used as an energy source for muscles. It is also found in animal products such as meat. Some research studies indicate that creatine may improve performance in certain physical activities, including short sprints and weight lifting. It does not seem to build muscle or improve endurance in activities like distance running or swimming. The response to creatine varies widely among different people.

Creatine has not been well studied and the ideal dose is not known. The recommended dose ranges from 2 grams to 20 grams daily. Creatine comes in pills or in a powder that you mix with water or juice. Some manufacturers recommend using a high "loading dose" of creatine for several days and then changing to a lower "maintenance dose." Maintenance doses larger than 2 grams per day do not appear to provide any additional benefit and may damage the kidneys.

Sources:
Williams, M.H., J.D. Branch. "Creatine Supplementation and Exercise Performance: An Update," The Journal of the American College of Nutrition 17 (1998).
Juhn, M.S., M. Tarnopolsky. "Potential Side Effects of Oral Creatine Supplementation: A Critical Review," Clinical Journal of Sports Medicine 8 (1998).
Pepping, J. "Creatine," American Journal of Health-System Pharmacy 56 (1999).
Graham A. “Creatine: A Review Of Efficacy And Safety” Journal of the American Pharmaceutical Association 39 (1999).
The Natural Medicines Comprehensive Database. Pharmacists Letter Inc., 2001.
Micromedex® Healthcare Series. Thomson Micromedex, 2007.
Drug Facts and Comparisons. Facts & Comparisons, 2007.

This answer prepared 8/01/2001.
This information updated 1/17/2007.