Creatine

What is it?

Nutrients are vitamins and minerals in foods that are good for you. Some people try to get more nutrients from products called supplements. Supplements are sold in stores and online as powders or pills. One supplement that's popular with athletes is called creatine monohydrate.

The body makes its own creatine too. It helps muscles release energy. Creatine supplements may help athletes gain small, short-term bursts of power.

Creatine seems to help muscles make more of an energy source called adenosine triphosphate (ATP). ATP stores and moves energy in the body's cells. It's used for activity that involves quick bursts of movement, such as weightlifting or sprinting. But there's no proof that creatine helps you do better at sports that make you breathe at a higher rate and raise your heart rate, called aerobic sports.

Risks

Side effects of creatine can include gaining weight and cramps in the belly or muscles.

Some athletes try to gain weight so they can get bigger in size. Creatine may help you put on weight over time. But that might be due to the extra water that creatine causes the body to hold on to. Water is drawn into muscle tissue, away from other parts of the body. That puts you at risk of getting dehydrated.

Studies show that it's safe for healthy adults to use creatine for a short or long time. It's important to use the doses that creatine makers suggest on the package.