Creatine may be the most underrated dietary supplement
If I had to choose just one supplement with strong scientific support, many people would think I would choose a high-end supplement. I wouldn't. I would choose creatine. Not because it's trendy. But because it's one of the most well-studied supplements in the world.
First what is creatine?
Creatine is no strange substance. Your body produces about 1 gram every day in your liver, kidneys, and pancreas. You also get creatine through meat and fish. Then, about 95 percent of all creatine is stored in your muscles , where it acts as an extra energy store. And that's where the magic begins.
Creatine gives you more energy when you need it most
Every time you lift a weight, jump, sprint or explosively rise from a chair, your body uses ATP the energy currency of the cell. The problem? Your ATP stores only last a few seconds. Creatine then acts as a quick energy reserve that helps your body regenerate ATP faster.
The result? You often have the strength to:
a rehearsal for
slightly heavier weights
more high-intensity intervals
train harder over time
And it is precisely the extra training volume that, over months, leads to greater strength and muscle growth.
It's not just about muscles
This is where it gets really interesting. Research in recent years has shown that creatine likely does much more than improve training.
Studies point to possible positive effects for:
• recovery after hard training
• reduced muscle loss with increasing age
• increased strength in the elderly
• better physical function
• certain aspects of the brain's energy supply and mental endurance, especially during sleep deprivation or high mental load.
When it comes to brain function, the results are promising, but not yet strong enough to say that creatine improves cognition in everyone. More research is needed there.
Is creatine safe?
Yes. For healthy people, the answer is clear . Creatine is one of the most researched dietary supplements available, and long-term use in recommended doses has shown a very good safety profile. The most common "side effect" is actually positive. The muscles bind a little more water. This often makes the muscles feel fuller and the weight can increase by 1–2 kilos in the first few weeks.
It's not fat. It's mostly water inside the muscle cells.
Which variety should you choose?
Here the answer is simple. Creatine monohydrate. Not creatine HCL. Not "ultra". Not "premium". Regular creatine monohydrate is the form that has by far the most research behind it and is also usually the cheapest. You also have a choice between powder, capsules or gummies . Gummies are best, but that's a matter of taste.
How much should you take?
For most people, 3–5 grams of creatine monohydrate every day is enough. You don't need to load up with high doses. You don't need to take it at a specific time. The important thing is that you take it regularly so that the creatine stores in your muscles are replenished.
My conclusion
There are tons of supplements that promise amazing results, but most of them don't live up to the hype.
Creatine is one of the few exceptions. It doesn't work wonders. The powder won't make you strong. But Together with strength training, creatine can help you train a little harder, recover better and, in the long run, build more strength and muscle mass.
And for those of us who want to stay strong, healthy and independent well into our later years, it's an investment that's hard to beat.
Good luck, Kennet Båth
PS, do you want my Kreatinguide? Email me "Kreatinguide" at kennet.bath@bodyweight.se
