Creatine is a naturally occurring compound produced in the liver, kidneys, and pancreas, primarily stored in skeletal muscles, where it plays a crucial role in energy production during high-intensity activities. Widely known for enhancing athletic performance, especially in short bursts of strength-based exercises, creatine is commonly consumed as a supplement in powder (which can be mixed into drinks) or in capsule form, often following a loading and maintenance phase — the loading phase involves consuming a higher dose of creatine for a short period to quickly saturate the muscles, followed by a maintenance phase with a lower dose to sustain those elevated levels.
In recent years, creatinine has gained attention on social media for claims that it can improve memory, regulate blood sugar, and support brain and heart health.
While some early studies suggest potential benefits beyond sports, experts urge caution, emphasising that creatine is not a miracle supplement and should not be taken casually. According to studies and the 2017 position stand of the International Society of Sports Nutrition (ISSN), the safety of creatine use in sports and exercise is well established however, experts say that many of the broader health claims circulating on social media lack robust, large-scale population-based evidence.
The World Health Organization (WHO), acknowledging the global rise in supplement use advises that supplements should never replace a balanced diet and must be taken under proper clinical guidance due to varying health needs and regulatory oversight across regions.
The science behind Creatine and its role in the body
Creatine plays a central role in energy production. According to Suparna Mukherjee, clinical nutrition & dietetics, Narayana Health City, Bengaluru, the compound helps regenerate adenosine triphosphate (ATP) — the molecule that fuels almost all cellular activity. “Each cell in our body has a limited store of ATP. During physically demanding moments, like lifting weights or running long distances, those stores deplete quickly. Creatine steps in as a support system, helping the cells generate more energy in real time,” she explains.
Manisha Dassi, associate director of nephrology and kidney transplant at Max Super Speciality Hospital, Vaishali, Ghaziabad, points out that around 50% of the creatine required by the body is synthesised internally by the liver, kidneys and pancreas using amino acids like arginine, glycine, and methionine. The other 50% typically comes from food sources, particularly animal products like chicken, fish, eggs, and dairy. However, even vegetarians can meet their creatine needs through plant-based foods rich in these amino acids. “Foods like legumes, quinoa, pumpkin seeds and nuts help the body produce creatine naturally,” says Dr. Dassi.
Current dietary guidelines suggest that adults require about 1 to 3 grams of creatine daily. “Most healthy individuals can meet this requirement through a balanced diet. Supplementation is rarely needed for the general population,” Dr. Dassi adds.
Creatine in sports and supplementation misconceptions
While creatine has a reputation for aiding muscle recovery and performance in high-intensity sports, it is crucial to understand that supplementation is not advised for all athletes by default. “Athletes may consider supplementation, but only under the supervision of a sports medicine physician and a clinical nutritionist,” Dr. Mukherjee stresses. This typically involves structured loading and maintenance phases based on individual needs and performance goals — not random, over-the-counter usage.
Dr. Dassi reiterates that Olympic athletes and high-performance individuals can meet their creatine requirements from food alone, and many vegetarian and vegan athletes have demonstrated peak performance without supplementation.
Cognitive and metabolic health: what we know so far
Social media buzz around creatine’s potential benefits for brain health and metabolic conditions like Type 2 diabetes stems from preliminary research. “Some small-scale studies suggest creatine may help in improving cognitive function in older adults or those experiencing mental fatigue or sleep deprivation,” says Reshma Aleem, senior clinical dietician at Rela Hospital, Chennai. “There are also early findings that creatine, when combined with exercise, might support better glucose control in individuals with diabetes.”
Vinitha Krishnan, chief clinical dietitian at SIMS Hospital, Chennai, adds that although science in this area is evolving, it is far from conclusive. “Creatine may play a role in brain energy metabolism and cognitive support, particularly in ageing populations, but more long-term human studies are needed before we can make clinical recommendations,” she explains.
From a neurology perspective, Shrivarthan R. of MGM Healthcare, Chennai, notes that creatine helps enhance mitochondrial function, which could benefit brain and pancreatic health. “Some studies have shown modest improvements when creatine is used alongside other therapies in select neurological conditions. But again, it’s adjunctive — not a replacement for conventional treatments,” he says.
Debunking myths and call for caution on usage
As interest in creatine grows among the non-athletic population, experts warn against self-prescription. “Just because a supplement is trending doesn’t mean it’s safe or necessary,” says Dr. Krishnan. “For older adults with muscle loss, strict vegetarians with very low dietary creatine intake, or people under physical and mental stress, creatine may have some benefit. But it must always be discussed with a qualified medical professional.”
Dr. Shrivarthan adds that while doses up to 3 grams per day are generally considered safe in healthy individuals, patients with pre-existing kidney or liver issues, pregnant women, or those on long-term medications should exercise particular caution. “Creatine monohydrate is the most researched and recommended form, but even then, it is vital to ensure the product is high quality and free of unnecessary additives,” he advises.
One of the biggest misconceptions surrounding creatine is that it is a steroid. “It is not,” says Dr. Krishnan. Another widely circulated myth is that creatine causes kidney damage. “There is no scientific evidence of kidney harm in healthy people taking appropriate doses,” confirms Ms. Aleem.
Creatine also does not lead to instant muscle gains or cognitive sharpness. Its effects, if any, are gradual and rely on consistency and a foundation of good nutrition and physical activity.
If you are considering creatine for reasons beyond fitness, the first step is to assess why. “What are you trying to achieve?” Dr. Krishnan asks. “Creatine is not a cure-all. It can support energy metabolism, but only when part of a broader lifestyle that includes a balanced diet, exercise and adequate sleep.”
Experts emphasise that no supplement can substitute for a well-rounded lifestyle. Creatine holds promise in several areas of health, but it must be approached with care, caution, and scientific literacy. For now, those meeting their nutritional needs through a diverse, balanced diet are likely getting all the creatine they need.