# Creatine: The Most Underrated Supplement and What Science Really Says

> More than 500 studies, an EFSA health claim, and creatine is still underrated.

Despite over 500 published studies and an official EFSA health claim, creatine still carries the image of a pure bodybuilder supplement. This misconception ignores the broad scientific evidence and the many benefits of this compound. It is time to shed light on the facts and clear up the prejudices.

## Creatine: A Natural Compound with Many Functions

Creatine is a **nitrogen containing organic acid** that the body synthesizes itself, mainly in the liver and kidneys. Around 1-2 grams are produced daily. In addition, creatine is taken in through food, particularly meat and fish. To reach the typical supplement dose of 5 grams of creatine through diet alone, you would have to consume around one kilogram of raw meat or fish every day.

## Energy Supply and Performance Enhancement

In skeletal muscle, creatine is stored as **phosphocreatine**. During intense muscle contraction, adenosine triphosphate (ATP) is consumed. Once the ATP supply is depleted, phosphocreatine quickly donates a phosphate group to regenerate ATP. This mechanism is decisive for **rapid energy supply** during short, high intensity efforts such as sprints or strength training.

## Scientifically Proven Benefits

The European Food Safety Authority (EFSA) has granted creatine an **official health claim**: it increases physical performance in successive bursts of short term, high intensity exercise, at a daily intake of at least 3 grams. Beyond that, studies show that creatine can accelerate **recovery** after intense exercise. **Cognitive function** benefits too, since the brain uses phosphocreatine as an energy buffer, which can show up as improvements in short term memory and processing speed.

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## Frequently Asked Questions

**Is creatine safe for long term use?**
With healthy kidneys, creatine is considered safe even with long term intake. There is no evidence of negative effects on kidney function in healthy individuals.

**Do I need to do a loading phase?**
A loading phase (e.g. 20 g daily for 5-7 days) fills the creatine stores faster. However, continuous intake of 3-5 g daily leads to the same saturated stores after about 4-6 weeks.

**Is creatine only suitable for bodybuilders?**
No, creatine is beneficial for all sports involving short, intense efforts. It also shows positive effects on cognition and muscle preservation in older age, making it relevant for a broad audience.

## Sources

EFSA Journal (2011), Health Claim ID 739.
Rawson ES & Volek JS (2003), Journal of Strength and Conditioning Research.
Cooke MB et al. (2009), Journal of the International Society of Sports Nutrition.
Rae C et al. (2003), Proceedings of the Royal Society B: Biological Sciences.

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