Creatine: What it Does, Benefits, Supplements and Safety

Personal trainer Lucy Gornall brings you the 101 on creatine and how it can help you hit your gym goals.

🕒 4 min read

Sports supplement creatine has been making major waves in health and fitness, thanks to its ability to help boost performance in certain exercises and support muscle growth. It's a popular choice for both professional athletes and the everyday gym-goer.

But what is creatine, what are its benefits and are there any side-effects to consider?

What is creatine?

Creatine is available in tablet and powder form, but what actually is it?

"Creatine is a naturally occurring compound that your body produces, primarily stored in your muscles and the brain," explains nutritionist Rob Hobson.

Out of the various types of creatine, creatine monohydrate is the most studied form, and also the form most likely to be found in supplements.

Hobson explains: "Creatine has a key role to play in energy production. It helps to regenerate adenosine triphosphate (ATP), the body's primary energy source, which powers movements like lifting weights, sprinting or even quick cognitive tasks."

You can get small amounts of creatine from foods such as meat and fish, but Hobson says that you'd need to eat a lot of these foods to hit the optimum levels needed to boost performance at the gym.

It's also worth remembering that creatine isn't a magic bullet.

"You still need to eat well and train hard to get the results you're after," says Hobson.

What does creatine do?

Creatine has several benefits. When it comes to exercise, Hobson explains that creatine replenishes ATP stores; ATP is the compound that provides the energy needed for muscles to contract.

"This allows you to sustain high-intensity activity for longer; perhaps lifting heavier weights, pushing through an extra sprint or tackling a gruelling HIIT session."

However, one of the main reasons people use creatine is to support muscle growth.

"It draws water into your muscle cells, which not only gives muscles a fuller appearance but also creates an environment that promotes protein synthesis and muscle repair. When you combine it with resistance training it can boost your strength and lean body mass over time," says Hobson.

Hobson adds that the brain also relies on ATP for energy. "Research has suggested that it could improve cognitive function, particularly in tasks requiring mental sharpness and quick thinking."

All Blacks Creatine Monohydrate

An ultra-pure source of creatine proven to increase your physical performance and intensity

• Improves physical performance in successive bursts of short-term, high-intensity exercise
• Micronised for easy mixing
• Developed in collaboration with the All Blacks

Buy now

How should I take creatine?

For most people, 5 g of creatine monohydrate a day is an effective and simple way to reap the benefits of this supplement.

You may also want to consider creatine loading, a strategy that helps to quickly "saturate the muscles with creatine", according to Hobson.

"It involves taking 20 g of creatine daily, divided into four doses, for five to seven days, followed by a maintenance dose of 3 to 5 g per day."

This approach is better suited to athletes or individuals looking to see rapid improvements in strength, endurance, or muscle recovery within a short timeframe, such as before a competition.

The best time to take creatine

Although you can take creatine at any time of day, Hobson says it's often recommended to take it post-workout when your muscles are primed to absorb nutrients. "Most people add it to their morning smoothie or protein shake."

Healthspan Elite All Blacks Creatine Monohydrate dissolves well in water, juice or any liquid. You can also sprinkle it into foods such as porridge or yoghurt. As Healthspan Elite's creatine is unflavoured, it will go unnoticed when you add it to foods.

The best creatine supplements

You can take creatine in various forms, including powder, tablets and even gummies.

Healthspan Elite All Blacks Creatine Monohydrate comes in a powder form and is developed in collaboration with New Zealand's All Blacks.

The creatine powder is suitable for vegans or anyone following a plant-based diet. It's also micronised (made into an exceptionally fine powder) for easy mixing.

The side-effects of creatine

Some people may avoid creatine due to the supposed side-effects, which include muscle cramps, liver and kidney damage and even weight gain. However, research has found no evidence to support these claims.

In terms of weight gain, Hobson says that this is mainly due to water retention rather than an increase in fat mass.

"Creatine draws water into muscle cells, which is a positive effect because it supports hydration, muscle repair and overall performance. This initial weight gain is temporary and stabilises as your body adjusts to regular supplementation," he explains.

Creatine has also been said to cause hair loss, but the evidence does not support this, says Hobson.

"The myth that creatine causes hair loss comes from a single study suggesting it may increase levels of dihydrotestosterone (DHT), a hormone associated with hair loss in individuals predisposed to male pattern baldness," he says.

"This finding has not been consistently replicated, and the majority of research indicates no link between creatine and hair loss."

If you do want to support your exercise performance with a well-researched, safe supplement, creatine should be high on your list.