Creatine is one of the most researched supplements in the world, yet a lot of people take it without really knowing what it is or how it works. This guide explains the science clearly and honestly, what creatine actually does in the body, what the evidence supports, and what it does not.
What creatine is
Creatine is a compound made naturally in the body (mainly in the liver and kidneys) and also obtained from foods like red meat and fish. The vast majority of it is stored in your skeletal muscle, where it exists largely as phosphocreatine. So it is not a foreign or exotic substance, it is something your body already makes and stores.
How it works: the ATP connection
This is the core mechanism. Your muscles run on a molecule called ATP (adenosine triphosphate) for quick, powerful bursts of effort. ATP gets used up fast during short, intense activity, and phosphocreatine is what helps regenerate it. According to a review retrieved from PubMed, creatine supplementation expands the muscle's intracellular creatine pool, which amplifies the cell's ability to resynthesise ATP (Wax et al., 2021, DOI). In plain terms: more phosphocreatine means a bigger, faster reserve for regenerating the energy your muscles use during short bursts.
What the evidence actually supports
The same review notes that the research consistently shows creatine has positive effects on single and repeated bouts of short-duration, high-intensity exercise, with outcomes including increases in maximal strength, power production, sprint performance and fat-free mass (Wax et al., 2021, DOI). The picture is more mixed for endurance-type exercise, where the evidence is less consistent.
On the regulatory side, creatine holds an authorised EU/UK health claim: it increases physical performance in successive bursts of short-term, high-intensity exercise, for adults performing high-intensity exercise. That is the claim-safe way to describe its recognised benefit.
Clearing up the common myths
Creatine attracts a lot of myths. A large evidence-based review by an international expert panel retrieved from PubMed specifically addressed many of them, concluding that creatine is not an anabolic steroid, and that at recommended dosages it is relatively well tolerated (Antonio et al., 2021, DOI). The same paper examined frequently-raised concerns about kidney function, hair loss, cramping and dehydration and found the common claims are not supported by the evidence in healthy people at normal doses. As always, if you have a pre-existing kidney condition or any health concern, check with your GP first.
How much, and the "loading" question
The widely studied maintenance dose is around 3 to 5 g per day. A "loading phase" (a higher dose for the first week) saturates muscle stores faster, but the expert review notes it is not strictly required, a steady daily dose reaches the same saturation, just more gradually (Antonio et al., 2021, DOI). We cover this in detail in creatine loading vs daily dosing.
Why monohydrate, and why micronised
Creatine monohydrate is the most studied form by a wide margin, which is why it remains the reference standard. "Micronised" simply means the particles are ground finer, which helps it mix more smoothly and reduces the gritty texture some people dislike, it is the same creatine monohydrate, just easier to use.
How our creatine is formulated
Our Creatine is pure micronised creatine monohydrate, the most researched form, with no fillers, providing a straightforward daily dose.
The takeaway
Creatine is a compound your body already makes and stores in muscle as phosphocreatine, where it helps regenerate ATP, the energy your muscles use for short, intense bursts. The evidence solidly supports its benefit for high-intensity, short-duration exercise (it carries an authorised performance claim), and a large expert review found it well tolerated at the usual 3 to 5 g daily dose, debunking many of the common myths.
Sources retrieved from PubMed; see linked DOIs above. This article is for general information, not medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or managing a medical condition, speak to your GP or pharmacist before starting a new supplement. Signed, Dr. Miron, Founder of Pure Vitamins UK.
