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Creatine is no longer a supplement limited to gym-goers. According to the Wall Street Journal, its use has skyrocketed, fueled by social media and online testimonials, attracting a wide audience – from teenagers looking for better athletic performance to menopausal women.
Creatine is a natural substance produced by the body and found primarily in the muscles and brain. It is converted into phosphocreatine, which supplies muscles with energy during intense activity. The body needs about 2 grams per day and usually produces it on its own, so there are no official recommendations for routine supplementation.
Recent studies suggest that in addition to increasing strength and muscle mass, creatine may also help with brain function. A 2024 German study showed that a high dose (15–20 grams) temporarily improved cognitive processing and reduced fatigue after sleep deprivation. However, experts warn that such doses should only be taken with medical advice, as they can put a strain on the kidneys.
According to the Mayo Clinic, creatine is generally considered safe for healthy adults when used in controlled doses and for limited periods. There is strong evidence for benefits in increasing strength, recovering from exercise, and maintaining muscle mass in older age. There is also evidence that it may help maintain bone density and have moderate protective effects on the cardiovascular system, but these data remain under study.
Creatine is found mainly in red meat and fish, while it is absent in plant foods, which causes vegetarians and vegans to have lower levels.
Experts emphasize that, although creatine is not a "miracle substance," it remains one of the most studied supplements with documented benefits, provided it is used carefully and under professional supervision.
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