Which Creatine Supplement Do You Need To Take?

Creatine is a compound that comes from three amino acids. Creatine is found mostly in your body's muscles as well as in the brain. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made creatine supplements. The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day.

Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. As a result, people take creatine orally to improve athletic performance and increase muscle mass.

People also use oral creatine to treat certain brain disorders, neuromuscular conditions, congestive heart failure and other conditions. Topical creatine might be used to treat aging skin.

So yes, you should take creatine. Dr. Peter Attia recommends a daily dose of 5 grams of creatine monohydrate for most people to improve muscle performance, cognitive function, and longevity. He suggests it can be taken daily, regardless of workout days, and emphasizes that a loading phase is unnecessary. The main reasons he promotes it are its established physical benefits and emerging evidence for its cognitive and potential therapeutic benefits for conditions like depression. 

• Benefits:

  • Physical: Enhances athletic performance, strength, and muscle mass by improving the body's energy currency, ATP. 

  • Cognitive: Supports brain function, which is an important consideration for healthy aging. 

  • Therapeutic: Emerging research suggests it may enhance the effectiveness of therapies for depression. 

• Mechanism:

  It helps replenish phosphocreatine stores, which are used for rapid energy production during high-intensity, short-duration activities. 

• Timing:

  The specific timing is not critical, but taking it daily is important for maintaining saturation levels. Mixing it with a beverage you already consume can help with consistency, such as cranberry juice because the carbohydrates and sugars in juice can help improve its absorption into your muscles, especially after a workout. 

• Loading phase:

  He considers the older practice of a loading phase (e.g., 20 grams for a week) unnecessary and recommends a straightforward 5-gram daily dose from the start to achieve saturation. 

• Side effects:

  The main side effect to watch for is gastrointestinal upset, in which case you should reduce the dose. 

However, do not take more than 5 grams of creatine a day and use a creatine monohydrate as your creatine source. Creatine monohydrate is considered the best form of creatine due to its extensive research, proven effectiveness, safety track record, and cost-effectiveness. It is the most studied form of creatine, with numerous studies showing its ability to increase high-intensity exercise capacity and lean muscle mass, while newer forms lack the same level of clinical validation and often don't provide superior benefits.  

And last, creatine may not work for everyone. If you do not see it enhancing your athletic performance, then it may not be right for you.