Creatine is a natural substance found in muscle cells. It helps your muscles produce energy during high-intensity exercise. Creatine is also available as a dietary supplement. It is one of the most widely studied and effective supplements for improving muscle strength, power, and endurance.


  • Improves exercise performance: Creatine can help you lift more weight, run faster, and jump higher. It can also help you reduce fatigue and improve your recovery from exercise.

  • Increases muscle mass: Creatine can help you build more muscle mass. This is because it helps your muscles store more water and glycogen, which are essential for muscle growth.

  • Protects against muscle damage: Creatine can help protect your muscles from damage caused by exercise. This is because it helps reduce inflammation and oxidative stress.

  • May improve brain function: Creatine may also have benefits for brain function. Some studies suggest that it may help improve memory and cognitive function in older adults.


The recommended dosage of creatine is 3-5 grams per day. It is best to take creatine with carbohydrates, such as juice or fruit, to help your body absorb it.

Creatine supplementation is most effective for people who:
  • Are strength training or doing other high-intensity exercise
  • Are looking to build muscle mass
  • Are trying to improve their exercise performance
  • Are older adults who are concerned about their brain health