{"id":28645,"date":"2025-05-29T09:00:06","date_gmt":"2025-05-29T09:00:06","guid":{"rendered":"http:\/\/medexperts.pro\/?p=28645"},"modified":"2025-05-29T09:25:12","modified_gmt":"2025-05-29T09:25:12","slug":"should-you-take-creatine-supplements","status":"publish","type":"post","link":"https:\/\/medexperts.pro\/?p=28645","title":{"rendered":"Should You Take Creatine Supplements?"},"content":{"rendered":"<div><\/div>\n<p id=\"article-summary\" class=\"css-79rysd e1wiw3jv0\">We looked into what they can \u2014 and can\u2019t \u2014 do for athletic performance, memory and more.<\/p>\n<section class=\"meteredContent css-1r7ky0e\">\n<div class=\"css-s99gbd StoryBodyCompanionColumn\" data-testid=\"companionColumn-0\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Creatine has long been a popular supplement among athletes and body builders, who say it supplies them with quick bursts of energy needed for high-intensity workouts and helps them build muscle.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">But on social media, claims about creatine go beyond the weight room, with some users saying it can <a class=\"css-yywogo\" href=\"https:\/\/www.tiktok.com\/@docamen\" title rel=\"noopener noreferrer\" target=\"_blank\">improve memory<\/a>, <a class=\"css-yywogo\" href=\"https:\/\/ebe80d5f.streaklinks.com\/Cbsk0okJiR8XZYouyQpP9v0I\/https%3A%2F%2Fwww.tiktok.com%2F%40longevitylibrary%2Fvideo%2F7482636044370742550\" title rel=\"noopener noreferrer\" target=\"_blank\">help with recovery<\/a> after concussions or other head traumas, or even <a class=\"css-yywogo\" href=\"https:\/\/ebe80d5f.streaklinks.com\/Cbsk0og9PTCAIQA5iQreB_dx\/https%3A%2F%2Fwww.tiktok.com%2F%40the_paleo_remedy%2Fvideo%2F7337472014942244139\" title rel=\"noopener noreferrer\" target=\"_blank\">control blood sugar<\/a> in people with Type 2 diabetes.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Is any of this true? We turned to three nutrition and supplement experts to help us sort it out.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-7f760144\">What is creatine?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Creatine is a compound that our liver, kidneys and pancreas make on their own, but we also get it from certain animal products like red meat and fish.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">After it has been absorbed into the bloodstream and transferred to the muscles, it is converted into another compound called creatine phosphate, which our muscles use to generate energy, especially during high intensity activities like sprinting and weight lifting, said Roger Fielding, a senior scientist at the Jean Mayer U.S.D.A. Human Nutrition Research Center on Aging at Tufts University.<\/p>\n<\/div>\n<\/div>\n<div data-testid=\"Dropzone-1\"><\/div>\n<div class=\"css-s99gbd StoryBodyCompanionColumn\" data-testid=\"companionColumn-1\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Because we typically make enough creatine to survive, federal health officials don\u2019t make recommendations for how much we should consume, and it is not considered an essential nutrient, said Jose Antonio, a professor of exercise science at Nova Southeastern University in Florida.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Most of our bodies require about two grams of creatine per day to perform their basic functions.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">If you eat meat, you probably get a good chunk of this \u2014 about one to two grams per day \u2014 from your diet. But your organs also pick up the slack. They synthesize about one to two grams on their own, Dr. Antonio said, except in people with certain <a class=\"css-yywogo\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK3794\/\" title rel=\"noopener noreferrer\" target=\"_blank\">rare genetic disorders<\/a> that affect their ability to produce creatine or move it around the body.<\/p>\n<div class=\"css-kbghgg\">\n<div class=\"css-121kum4\">\n<div class=\"css-171quhb\"><\/div>\n<div class=\"css-asuuk5\">\n<div class=\"css-7axq9l\" data-testid=\"optimistic-truncator-noscript\">\n<div data-testid=\"optimistic-truncator-noscript-message\" class=\"css-6yo1no\">\n<p class=\"css-3kpklk\">We are having trouble retrieving the article content.<\/p>\n<p class=\"css-3kpklk\">Please enable JavaScript in your browser settings.<\/p>\n<\/div>\n<\/div>\n<div class=\"css-1dv1kvn\" id=\"optimistic-truncator-a11y\">\n<hr \/>\n<p>Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0<a href=\"https:\/\/myaccount.nytimes.com\/auth\/login?response_type=cookie&amp;client_id=vi&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2025%2F05%2F29%2Fwell%2Feat%2Fhealth-benefits-creatine-supplements-muscles-exercise.html&amp;asset=opttrunc\">log into<\/a>\u00a0your Times account, or\u00a0<a href=\"https:\/\/www.nytimes.com\/subscription?campaignId=89WYR&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2025%2F05%2F29%2Fwell%2Feat%2Fhealth-benefits-creatine-supplements-muscles-exercise.html\">subscribe<\/a>\u00a0for all of The Times.<\/p>\n<hr \/>\n<\/div>\n<div class=\"css-1g71tqy\">\n<div data-testid=\"optimistic-truncator-message\" class=\"css-6yo1no\">\n<p class=\"css-3kpklk\">Thank you for your patience while we verify access.<\/p>\n<p class=\"css-3kpklk\">Already a subscriber?\u00a0<a data-testid=\"log-in-link\" class=\"css-z5ryv4\" href=\"https:\/\/myaccount.nytimes.com\/auth\/login?response_type=cookie&amp;client_id=vi&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2025%2F05%2F29%2Fwell%2Feat%2Fhealth-benefits-creatine-supplements-muscles-exercise.html&amp;asset=opttrunc\">Log in<\/a>.<\/p>\n<p class=\"css-3kpklk\">Want all of The Times?\u00a0<a data-testid=\"subscribe-link\" class=\"css-z5ryv4\" href=\"https:\/\/www.nytimes.com\/subscription?campaignId=89WYR&amp;redirect_uri=https%3A%2F%2Fwww.nytimes.com%2F2025%2F05%2F29%2Fwell%2Feat%2Fhealth-benefits-creatine-supplements-muscles-exercise.html\">Subscribe<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>We looked into what they can \u2014 and can\u2019t \u2014 do for athletic performance, memory and more.Creatine has long been a popular supplement among athletes and body builders, who say it supplies them with quick bursts of energy needed for high-intensity workouts and helps them build muscle.But on social media, claims about creatine go beyond the weight room, with some users saying it can improve memory, help with recovery after concussions or other head traumas, or even control blood sugar in people with Type 2 diabetes.Is any of this true? We turned to three nutrition and supplement experts to help us sort it out.What is creatine?Creatine is a compound that our liver, kidneys and pancreas make on their own, but we also get it from certain animal products like red meat and fish.After it has been absorbed into the bloodstream and transferred to the muscles, it is converted into another compound called creatine phosphate, which our muscles use to generate energy, especially during high intensity activities like sprinting and weight lifting, said Roger Fielding, a senior scientist at the Jean Mayer U.S.D.A. Human Nutrition Research Center on Aging at Tufts University.Because we typically make enough creatine to survive, federal health officials don\u2019t make recommendations for how much we should consume, and it is not considered an essential nutrient, said Jose Antonio, a professor of exercise science at Nova Southeastern University in Florida.Most of our bodies require about two grams of creatine per day to perform their basic functions.If you eat meat, you probably get a good chunk of this \u2014 about one to two grams per day \u2014 from your diet. But your organs also pick up the slack. They synthesize about one to two grams on their own, Dr. Antonio said, except in people with certain rare genetic disorders that affect their ability to produce creatine or move it around the body.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0log into\u00a0your Times account, or\u00a0subscribe\u00a0for all of The Times.Thank you for your patience while we verify access.Already a subscriber?\u00a0Log in.Want all of The Times?\u00a0Subscribe.<\/p>\n","protected":false},"author":1,"featured_media":28647,"comment_status":"close","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-28645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/28645","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=28645"}],"version-history":[{"count":2,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/28645\/revisions"}],"predecessor-version":[{"id":28648,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/28645\/revisions\/28648"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/media\/28647"}],"wp:attachment":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=28645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=28645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=28645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}