Supplement
Creatine
This article is written from cited public sources but has not yet been signed off by a qualified expert. Use it as general background only, and check important details with a health professional.
Creatine is a compound your body makes and also gets from meat and fish. As a supplement it is well studied for short, intense exercise such as sprinting and weight training. It is not a vitamin, there is no daily requirement, and it is not useful for everyone.
What is Creatine?
Creatine is made in the body, mainly by the liver and kidneys, from three amino acids (glycine, arginine and methionine). Small amounts also come from meat and fish.[1]
Creatine monohydrate is the most widely used and studied supplement form. Other, usually more expensive, forms have not been shown to work better.[1]
Its role in the body
Important food sources
- Meat such as mutton and chickenContain creatine.
- Fish such as salmonContains creatine.
- Plant foodsProvide essentially no creatine; vegetarians rely on the body’s own production and tend to have lower muscle creatine.
Recommended dietary intake
| Group | Amount | Basis | Region |
|---|---|---|---|
| All adultsCreatine is not an essential nutrient. The body makes about 1 g a day, and there is no recommended dietary intake. Any use of supplements should be discussed with a qualified professional. | Not established[1] | NOT ESTABLISHED | USA |
Signs sometimes associated with low levels
- Healthy people do not develop creatine deficiency from diet, because the body makes its own.[1]
Why symptoms alone cannot confirm a deficiency
Feeling weak or tired during exercise has many causes, such as training load, sleep, total food intake, hydration, illness or anaemia. These cannot be put down to a lack of creatine.
This app cannot diagnose any condition from symptoms or from BMI. Speak to a doctor if you have unexplained weakness or tiredness.
Tests a clinician might consider
- There is no routine test of creatine status for healthy people. Because creatine is broken down into creatinine, which kidney blood tests measure, tell your doctor if you use creatine when you have kidney tests.[1]
Who is more likely to have low intake
- Vegetarians have lower muscle creatine than meat eaters and might respond more to supplements in studies, but this does not mean they need them for health.[1]
Potential benefits and quality of evidence
- Creatine supplements improve performance in repeated short bursts of high-intensity activity, such as sprinting and weight lifting, and help training adaptations over weeks to months.[1] Established
- Creatine is of little value for endurance sports such as distance running or swimming, and the weight gain it causes may hinder performance in those sports.[1] Moderate evidence
- Responses vary between people depending on diet and muscle fibre type.[1] Moderate evidence
Side effects
Risks of too much
- Creatine is considered safe for short-term use by healthy adults, and evidence suggests use for several years is safe in healthy people. Most safety evidence comes from studies in healthy adults.[1]
- Supplements marketed for bodybuilding are among those most often found to contain hidden drugs or undeclared ingredients; independent third-party certification gives some extra assurance.[1]
Medicine and supplement interactions
- Medicines that can affect the kidneys: No specific interaction is listed in our source, but because creatine is handled by the kidneys, people taking medicines that affect kidney function should ask their doctor or pharmacist before use.[1]
Never start, stop or change a prescribed medicine because of this list — talk to your doctor or pharmacist.
Pregnancy and breastfeeding
- Studies of creatine supplements have mostly involved healthy, non-pregnant adults. Safety in pregnancy and breastfeeding has not been established in our sources, so it should not be used then without medical advice.[1]
Kidney and liver cautions
- The liver and kidneys make creatine and the kidneys clear its waste product. Studies showing safety were in healthy people; anyone with kidney or liver disease should not use creatine without their doctor’s approval.[1]
Upper intake limits
No Tolerable Upper Intake Level exists for creatine because it is not an essential nutrient with official intake values.[1]
When to talk to a professional
Talk to a doctor or registered dietitian before starting a supplement, especially if you are pregnant or breastfeeding, have a long-term illness, or take any regular medicines.
Do not start, stop or change a prescribed medicine because of anything you read here.
Supplements sold without a prescription are not automatically safe. Doses, quality and interactions still matter.
Seek medical care promptly if you have severe, sudden or worsening symptoms.
Under-18s should get advice from a doctor before using creatine or other sports supplements.
Competitive athletes should check products against anti-doping rules and choose independently tested products.
References
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance — Fact Sheet for Health Professionals (opens in a new tab) (2024-04-01). Accessed 9 Oct 2026.
Sources checked: 9 Oct 2026
This page is general education, not personal medical advice. For diagnosis, treatment or medicines, please talk to a qualified doctor, registered dietitian or pharmacist. Read our medical & AI disclaimer.