What Is Creatine, and Why Are So Many People Taking It?

Creatine is a natural compound, made in your body and found in meat and fish, that helps your cells recycle energy quickly during short, hard efforts. It is one of the most researched supplements in sports nutrition, and Gummy Gardens puts the 5g daily amount used in research into 4 gummies, which is part of why so many people beyond the gym are now asking what it is.

What is creatine?

Creatine is a small molecule your body builds from three amino acids: arginine, glycine and methionine. Most of it is made in the liver and kidneys and then carried to the tissues that use the most energy, mainly skeletal muscle, with smaller amounts in the brain and heart (Brosnan et al., 2011).

Every day a little of your creatine breaks down into creatinine and leaves in urine, so it has to be replaced. In people who eat meat and fish, up to about half of that daily need comes from food, and the rest is made by the body. Creatine is found only in animal foods, so vegetarians and vegans make almost all of theirs themselves, and their muscle levels are usually somewhat lower (Brosnan & Brosnan, 2016).

How does creatine work in the body?

Your muscles run on ATP, a molecule that releases energy when it gives up a phosphate. During a sprint, a heavy lift or a fast climb up the stairs, ATP is used faster than it can be rebuilt. Your cells keep a store of phosphocreatine to bridge that gap: it hands its phosphate back to rebuild ATP within moments.

Supplementing raises the amount of creatine stored inside muscle, which helps explain the gains in high-intensity exercise performance seen in research (Kreider et al., 2017). A larger pool of creatine means the cell can resynthesize ATP more readily, and studies link this to greater maximal strength, power output and the ability to recover between bouts of intense exercise (Wax et al., 2021).

The brain also uses ATP and phosphocreatine, which is why researchers are now studying creatine beyond muscle.

Why are everyday people, not just athletes, taking creatine?

Creatine began as a strength-sport supplement, but the research and the audience have both widened. A large expert review notes that there are over 500 peer-reviewed publications on creatine supplementation, covering athletes, exercising adults and older adults (Antonio et al., 2021).

Groups showing the most interest include:

• Women. Women have 70 to 80% lower natural creatine stores than men, and research on creatine for strength, exercise performance and healthy aging in women is growing fast (Smith-Ryan et al., 2021).
• Women over 40. Midlife is when many women start strength training to help maintain muscle and bone, and creatine is studied alongside that training.
• Plant-based eaters, who get little or no creatine from food.
• People curious about brain energy. Emerging research suggests creatine may support short-term memory and reasoning in healthy people, though results across other areas of thinking are mixed (Avgerinos et al., 2018).
• Everyday exercisers who walk, cycle, lift or take classes and care about recovery between sessions.

Is creatine safe?

For healthy adults, creatine has one of the longest safety records of any supplement. The International Society of Sports Nutrition position stand concludes that short- and long-term supplementation is safe and well tolerated in healthy people and in many groups studied, from younger to older adults (Kreider et al., 2017).

The common worries have been examined directly. The 2021 expert review looked at water retention, kidney function, hair loss, dehydration and cramping, and whether creatine is a steroid (it is not). Their evidence-based answers are reassuring for healthy adults at recommended amounts (Antonio et al., 2021).

Some people notice that the scale moves a little when they start. That is water held inside muscle cells, where creatine draws it, not fat. Anyone with a kidney concern, who is pregnant or who takes prescription medicine should check with a doctor first.

You can read more in our guide to common creatine myths.

How much creatine do you need each day?

The amount used across most research and recommended for daily use is 5g of creatine per day. Taken every day, it builds up in muscle over time.

A short high-dose "loading" phase is optional. Research shows a steady daily dose fills muscle stores more gradually and reaches a similar level (Hultman et al., 1996). For most people, the simpler routine is easier to keep.

Timing matters far less than consistency. Morning, afternoon, with a meal or after a workout: pick the time you will remember. Our creatine dosage guide covers the details.

Are creatine gummies as good as powder?

The format does not change what creatine does in the body; the dose does. A gummy that delivers the full 5g per serving draws on the same research as a scoop of powder.

Where gummies help is the habit. There is no measuring, no shaker bottle and no gritty texture, and a bag fits in a purse or a desk drawer. When you compare any product, check the Supplement Facts panel for 5g creatine per serving and the serving size.

Gummy Gardens creatine gummies give you 5g per 4-gummy serving, with 30 servings and 120 gummies in every bag, a one-month supply. They are vegan, allergen-free and made in the USA, in the Low Sugar line (Mixed Berry, Mandarin Orange, Cherry Apple, Pineapple) or Sugar Free Tropical.

What is the bottom line on creatine?

Creatine is a well-studied compound your body already uses for quick energy. The research supports it for strength, power and recovery, emerging research is exploring its role in the brain, and the daily routine is simple: 5g a day, every day.

If you want to try it, Gummy Gardens is $40 a bag (about $1.33 a serving), with free US shipping on every order and a 30-day money-back guarantee, one per customer.

Frequently asked questions

Is creatine a steroid?

No. Creatine is a natural compound made from amino acids and found in meat and fish. Expert reviews of the research confirm it is not an anabolic steroid.

Does creatine cause bloating?

Creatine draws water into muscle cells, so some people see a small change on the scale when they start. That water sits inside the muscle, not under the skin, and it is not fat.

Can women take creatine?

Yes. Women have lower natural creatine stores than men, and research supports creatine for strength and exercise performance in women, with growing interest in its role across the lifespan.

Do I need to take creatine on rest days?

Yes. Creatine works by building up in your muscles over time with daily use, not by acting on the day you take it, so a daily serving keeps your stores topped up.

How many Gummy Gardens gummies make a serving?

Four gummies make one 5g serving of creatine. Each bag holds 120 gummies, which is 30 servings or a one-month supply.

This article is for educational purposes and is not medical advice. Consult your healthcare provider before starting any supplement.

Sources

• Brosnan JT et al. (2011). The metabolic burden of creatine synthesis. Amino Acids.
• Brosnan ME & Brosnan (2016). The role of dietary creatine. Amino Acids.
• Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr.
• Wax B et al. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients.
• Antonio J et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr.
• Smith-Ryan AE et al. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients.
• Avgerinos KI et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol.
• Hultman E et al. (1996). Muscle creatine loading in men. J Appl Physiol (1985).