Get the latest in health news delivered to your inbox! As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Also, the supplement may contain other ingredients that could potentially be harmful for you. Foods that tend to have richer amounts of creatine include meats, fish, and cow's milk.Studies show that loading up on a higher dose of creatine offers no advantages; you are just putting more stress on your kidneys.Some people will retain a couple of pounds of fluid during the first week they start creatine supplementation.Creatine is a compound that comes from three amino acids.You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.Your information is safe with us.We use the data you provide to deliver you the content you requested. What is creatine? Potential benefits and risks of this popular supplement Creatine might be unsafe for people with preexisting kidney problems. People who have low levels of creatine — such as vegetarians — appear to benefit most from creatine supplements. As a result, people take creatine orally to improve athletic performance and increase muscle mass. From Mayo Clinic to your inbox The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day. Studies show that loading up on a higher dose of creatine offers no advantages; you are just putting more stress on your kidneys. The general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. However, creatine supplementation along with regular resistance training and a well-balanced diet may offset age-related sarcopenia. As a result, people take creatine orally to improve athletic performance and increase muscle mass.Sarcopenia is the loss of muscle mass and power that happens as we grow older, but also occurs when muscles are inadequately activated, such as after an injury.Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.Creatine supplementation does not build muscle.People also use oral creatine to treat certain brain disorders, neuromuscular conditions, congestive heart failure and other conditions.There is also some evidence that creatine supplementation along with adequate calorie and protein intake can hasten muscle recovery after strenuous exercise.Topical creatine might be used to treat aging skin. Free Healthbeat Signup As a service to our readers, Harvard Health Publishing provides access to our library of archived content.Unlike over-the-counter and prescription drugs, the FDA does not regulate the accuracy of supplement contents.Creatine might be unsafe for people with preexisting kidney problems.Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made creatine supplements.Glycogen can quickly release glucose, one of the best sources of instant energy.25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School.But technically it is not one of the 20 amino acids that are the building blocks of all proteins.Creatine is found mostly in your body's muscles as well as in the brain. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Topical creatine might be used to treat aging skin. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Stay on top of latest health news from Harvard Medical School. 25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School. When used orally at appropriate doses, creatine is likely safe to take for up to five years.Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.However, it's not clear that increasing intake of these foods offers any extra athletic benefits compared to getting a similar amount of protein from other sources.So, there is always the potential that a creatine supplement contains less or more than the amount on the label.Stay on top of latest health news from Harvard Medical School.However, creatine supplementation along with regular resistance training and a well-balanced diet may offset age-related sarcopenia. Generally safe Creatine is found mostly in your body's muscles as well as in the brain. Creatine is a compound that comes from three amino acids. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. However, people with kidney disease should consult with their doctor prior to taking it. Otherwise, an adult dose of 3 to 5 grams of creatine daily is safe. Request for HNMR Report So, there is always the potential that a creatine supplement contains less or more than the amount on the label. Unlike over-the-counter and prescription drugs, the FDA does not regulate the accuracy of supplement contents. Creatine supplementation does not build muscle. But technically it is not one of the 20 amino acids that are the building blocks of all proteins. Creatine is found mostly in your body's muscles as well as in the brain.No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.There is also some evidence that creatine supplementation along with adequate calorie and protein intake can hasten muscle recovery after strenuous exercise.As a result, people take creatine orally to improve athletic performance and increase muscle mass.Sarcopenia is the loss of muscle mass and power that happens as we grow older, but also occurs when muscles are inadequately activated, such as after an injury.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. About Mayo Clinic Also, the supplement may contain other ingredients that could potentially be harmful for you.The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day.Unlike over-the-counter and prescription drugs, the FDA does not regulate the accuracy of supplement contents.No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.Creatine might be unsafe for people with preexisting kidney problems.As a service to our readers, Harvard Health Publishing provides access to our library of archived content.There is also some evidence that creatine supplementation along with adequate calorie and protein intake can hasten muscle recovery after strenuous exercise. Your information is safe with us. Mayo Clinic Press Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made creatine supplements. Some people will retain a couple of pounds of fluid during the first week they start creatine supplementation. There is also some evidence that creatine supplementation along with adequate calorie and protein intake can hasten muscle recovery after strenuous exercise. The reason could be related to the association of creatine supplementation and increased glycogen storage in muscle. Appointments at Mayo Clinic However, it's not clear that increasing intake of these foods offers any extra athletic benefits compared to getting a similar amount of protein from other sources. Foods that tend to have richer amounts of creatine include meats, fish, and cow's milk. Sarcopenia is the loss of muscle mass and power that happens as we grow older, but also occurs when muscles are inadequately activated, such as after an injury. Glycogen can quickly release glucose, one of the best sources of instant energy. It contributes to rapid energy production and may enhance power or speed bursts requiring short periods of anaerobic activity. However, creatine supplementation along with regular resistance training and a well-balanced diet may offset age-related sarcopenia.Your information is safe with us.However, people with kidney disease should consult with their doctor prior to taking it.Stay on top of latest health news from Harvard Medical School.Creatine might benefit athletes who need short bursts of speed or increased muscle strength, such as sprinters, weight lifters and team sport athletes.Get the latest in health news delivered to your inbox!Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.Foods that tend to have richer amounts of creatine include meats, fish, and cow's milk. Main Content The reason could be related to the association of creatine supplementation and increased glycogen storage in muscle.It contributes to rapid energy production and may enhance power or speed bursts requiring short periods of anaerobic activity.We use the data you provide to deliver you the content you requested.People who have low levels of creatine — such as vegetarians — appear to benefit most from creatine supplements.While taking creatine might not help all athletes, evidence suggests that it generally won't hurt if taken as directed.Again, this may be related to creatine's promotion of glycogen in muscle, because glucose-derived energy is needed to help the healing process. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. We use the data you provide to deliver you the content you requested. However, it's not clear that increasing intake of these foods offers any extra athletic benefits compared to getting a similar amount of protein from other sources.Creatine supplementation does not build muscle.Otherwise, an adult dose of 3 to 5 grams of creatine daily is safe.Sarcopenia is the loss of muscle mass and power that happens as we grow older, but also occurs when muscles are inadequately activated, such as after an injury.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.Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.When used orally at appropriate doses, creatine is likely safe to take for up to five years. Follow Mayo Clinic Again, this may be related to creatine's promotion of glycogen in muscle, because glucose-derived energy is needed to help the healing process. When used orally at appropriate doses, creatine is likely safe to take for up to five years. While taking creatine might not help all athletes, evidence suggests that it generally won't hurt if taken as directed. Creatine might benefit athletes who need short bursts of speed or increased muscle strength, such as sprinters, weight lifters and team sport athletes. People also use oral creatine to treat certain brain disorders, neuromuscular conditions, congestive heart failure and other conditions.