Natural Creatine Production vs. Creatine Supplementation: Why You Should Be Taking It

Let’s clear the air on something that’s often misunderstood—creatine. You’ve likely heard the buzz around it, especially if you’ve spent any time in the gym. Maybe you’ve even tried it yourself at some point. But if you're like most people, you’ve probably wondered: “If my body already makes creatine, do I really need to supplement with it?”

Fair question. And the short answer? Yes, you probably should.

Now, I’m not one to throw supplements at people for no reason. But creatine isn’t just another fitness fad or muscle-builder for bodybuilders. It's a well-researched compound with benefits that extend far beyond the gym—and it's one of the few supplements I’d recommend to almost everyone, not just athletes.

Let’s break down why that is, how your body handles creatine naturally, and how supplementation fits into the picture.

So, What Is Creatine Anyway?

Creatine is a naturally occurring compound that’s made from three amino acids: glycine, arginine, and methionine. Your body produces it primarily in your liver and kidneys, and it’s stored in your muscles, where it helps produce quick energy by regenerating ATP (adenosine triphosphate)—the energy molecule your cells rely on for high-intensity activity.

In simple terms, creatine is like your body’s energy booster for short bursts of activity. Whether you're sprinting, lifting weights, or even thinking hard, creatine is helping fuel that effort behind the scenes.

Doesn’t the Body Make Enough On Its Own?

This is where the myth comes in. Yes, your body produces creatine on its own—around 1 to 1.5 grams per day. You also get a little bit from food, mainly red meat and fish. But even if you eat meat regularly, you’re probably still only getting 2 grams per day at most.

That’s fine for just getting by. But here’s the thing: if you want to perform, recover better, or optimize cognitive health, that’s not enough.

To saturate your muscles and tissues with creatine (which is when the real benefits happen), you need about 3 to 5 grams per day. Most people simply aren’t hitting that target, especially vegetarians or those who don’t eat much meat.

Why Supplementing Creatine Actually Matters

Here’s where it gets interesting. When your muscles are fully saturated with creatine, a bunch of good things start to happen. We’re talking about:

• Improved strength and power output

• Faster recovery between workouts

• Increased lean muscle mass

• Better performance in short, intense bursts of activity

• Enhanced brain function and reduced mental fatigue

• Potential support for healthy aging and neuroprotection

It’s not magic—it’s biology. You're simply topping off a fuel tank that otherwise never gets filled all the way.

This isn't speculation, either. Creatine is one of the most researched supplements in the world, with hundreds of studies backing its safety and effectiveness.

Who Needs It Most? (Hint: Probably You)

If you’re training hard, whether that’s lifting weights, doing HIIT, or even playing recreational sports, supplementing with creatine gives you an edge. But even beyond athletic performance, there are other groups that can benefit significantly:

• Vegans and vegetarians, since they get little to no creatine from food

• Older adults, because natural creatine stores tend to decline with age

• Busy professionals or students, looking for better mental clarity and reduced brain fog

• Anyone recovering from injury or illness, as creatine may help with muscle maintenance and healing

Bottom line: If you’re living an active lifestyle—or even if you’re just trying to maintain energy, strength, or focus as you age—creatine has something to offer.

How Much Should You Take?

The recommended dose is pretty straightforward:

• 3 to 5 grams per day of creatine monohydrate

You’ll often hear about a “loading phase,” where you take 20 grams per day (split into 4 doses) for about a week to saturate your muscles faster. That can be helpful, but it’s not necessary. If you’re not in a rush, just stick to the daily 3–5 grams and you’ll reach full saturation in 3–4 weeks.

When’s the Best Time to Take It?

There’s some flexibility here, but the general consensus is:

• Right after your workout is ideal—especially if you’re combining it with a post-workout shake or meal

• Any time with food works well too, as insulin can help transport creatine into your muscles more effectively

The most important thing? Consistency. Take it every day. Even on rest days.

Is Creatine Safe? (Yes, It Really Is)

Creatine is one of the most studied sports supplements out there, and it's consistently been shown to be safe for long-term use in healthy individuals. It doesn’t damage your kidneys or liver, despite the persistent myths.

Some people might experience minor bloating or water retention at first, especially during the loading phase. A few also report mild stomach discomfort if they take it on an empty stomach. These side effects usually go away quickly and are nothing to worry about.

If you want to play it safe, just start with 3 grams a day, taken with food, and work up from there.

Final Thoughts: Creatine Isn’t Just for Bodybuilders

Look, if creatine were some fringe supplement with sketchy benefits, I wouldn’t be recommending it. But it’s the opposite. It’s one of the most reliable, cost-effective, and widely proven supplements you can take—both for physical and mental performance.

And yet, most people are walking around with chronically low creatine stores because they’re relying on the tiny amounts the body makes naturally.

If you care about your performance, recovery, energy, or long-term brain health, creatine is an easy win. Just 5 grams a day. That’s it.

It’s a small daily habit that can make a big difference over time.

References:

1. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z

2. Forbes, S. C., et al. (2021). Creatine Supplementation for Older Adults: A Narrative Review of Potential Applications. Journal of Nutrition, Health & Aging, 25(3), 335–344. https://doi.org/10.1007/s12603-020-1533-4

3. Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society B, 270(1529), 2147–2150. https://doi.org/10.1098/rspb.2003.2492

4. Tarnopolsky, M. A., & Parise, G. (1999). Direct measurement of high-energy phosphate compounds in skeletal muscle after creatine supplementation in humans. Clinical Science, 96(5), 507–513. https://doi.org/10.1042/cs0960507