Creatine
Also called: Creatine monohydrate, Creapure
A compound your muscles and brain use for quick bursts of energy. It's one of the best-studied supplements for strength and muscle.
Medical Disclaimer
Supplements can interact with medications and aren't right for everyone, especially during pregnancy or breastfeeding, or with a chronic condition. Ask your provider before you start.
Studied for
- Strength and muscle, especially with resistance training
- Keeping muscle and strength with aging
- Exercise recovery
- Memory and mental fatigue (some studies)
- Low intake on a plant-based diet
Found naturally in
- Your body makes some
- Red meat
- Fish such as herring and salmon
- Pork and chicken
- None in plant foods
Label red flags
- Pre-workout blends that hide the creatine amount in a proprietary mix
- No third-party testing (look for NSF Certified for Sport or Informed Sport)
- Added stimulants like high-dose caffeine
Check with a provider
- Kidney disease, or taking medicines that can strain the kidneys, such as frequent NSAIDs
- Creatine raises creatinine, a blood test for kidney function. Tell your clinician you take it.
- Bipolar disorder, since it has been linked to mania in a few reports
- Pregnancy or breastfeeding (not well studied)
- Some water weight gain or stomach upset is common, especially at first
Usually found in creatine powders, sports and pre-workout formulas, protein powders. Browse the Lesher Wellness store
Parts of the body it affects
Explore what each area does and the conditions that can affect it.
Muscles
Your muscles move and steady your body. Autoimmune muscle disease shows up as true weakness, not just soreness.
Brain & nerves
Your brain, spinal cord, and nerves carry every signal in your body, from movement and sensation to mood and memory.
Illustrations: Servier Medical Art, CC BY 4.0
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Dr. Lesher is a Naturopathic Doctor who focuses on autoimmune and chronic conditions in women. Since 2020, she's helped hundreds of patients stop managing symptoms and start healing.