Overview

By Mayo Clinic Staff

Creatine is a compound that comes from three amino acids, which are the building blocks of protein. Most of the creatine in your body is stored in your muscles, and smaller amounts are stored in your brain. Most creatine supplements use a form called creatine monohydrate. The liver, kidneys and pancreas also naturally make creatine. People usually get creatine through seafood and red meat. A typical diet gives about 1 to 2 grams of creatine a day, and the body replaces about 1 to 3 grams a day to keep usual creatine stores.

Your body mainly stores creatine in muscle. Much of this creatine is held in a form called phosphocreatine. This type of creatine is used to make energy quickly during short activity bursts. Many people take creatine supplements to improve athletic performance and to increase muscle mass when combined with resistance training.

Researchers also study creatine to see how it may help some brain conditions and nervous system and muscular conditions.