Creatine is an organic compound that is naturally found in muscle cells and is involved in making energy for muscles. It is also found in red meat and seafood, and the human body produces about half of the creatine it needs, with the other half coming from food. Creatine is the primary constituent of phosphocreatine, which is used to regenerate ATP within the cell. ATP is a source of energy that your cells use when you exercise, and creatine helps maintain a continuous energy supply to your muscles during intense lifting or exercise.

Creatine supplements are commonly used by athletes and bodybuilders to enhance strength, gain muscle, and improve exercise performance. The most common form of creatine supplement is creatine monohydrate, which increases muscle performance in short-duration, high-intensity resistance exercises, such as weightlifting, sprinting, and bicycling. Other forms of creatine do not appear to have these benefits.

Creatine is likely safe for most people when taken by mouth, and doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams daily for up to 18 months have also been safely used. However, some people may experience side effects such as dehydration, upset stomach, and muscle cramps.

In addition to providing more energy and helping to increase muscle growth, creatine may also promote brain health. Preliminary clinical studies suggest that creatines ability to increase muscle mass and strength may help fight muscle weakness associated with illnesses, such as heart failure and muscular dystrophy. Creatine may also help treat nonalcoholic fatty liver disease, support heart health, and reduce stroke-related damage.

In summary, creatine is a naturally occurring substance that helps your muscles produce energy during heavy lifting or high-intensity exercise. It is found in red meat and seafood, and the human body produces about half of the creatine it needs. Creatine supplements are commonly used by athletes and bodybuilders to enhance strength, gain muscle, and improve exercise performance. Creatine is likely safe for most people when taken by mouth, and it may also promote brain health and have other health benefits.