Creatine is a natural substance found in the body. The skeletal muscles hold the majority of them. They are also present in cells with high energy requirements, such as those in the heart muscles, liver, kidney, inner ear, intestinal lining, sperms, and eye photoreceptors.

Food source

• Animal source – red meat, chicken, fish, and milk.
• Arginine – milk, cheese, sesame, pumpkin, walnuts, almonds, beans, peas, and seaweed.
• Methionine – milk, eggs, tofu, ricotta cheese, quinoa, Brazil nuts, and white beans.
• Glycine – milk, cheese, pistachios, spirulina, pumpkin seeds, sesame seeds, seaweed, and spinach.

Supplements

• A wide range of sports supplements, including creatine.
• Skeletal muscle typically contains 120 mmol/kg of creatine, but supplementation can increase this amount to 160 mmol/kg.

Creatine has the following benefits

• Rare creatine-metabolizing disorders
• Creatine deficiency
• Athletic performance
• Strengthens muscles
• Injury prevention
• Brain health
• Skin aging
• Bone health

• Developmental delay.
• Social phobia
• Hypotonia
• Seizures.
• Intellectual disability or cognitive malfunction
• Movement disorders, including chorea-athetosis and dystonia.

Overdose of creatine may cause the following side effects

• Weight gain.
• Stomach pain.
• Stomach upset.
• Nausea.
• Diarrhea.
• Muscle cramps.
• Bloating.
• High blood pressure