Creatines

What is creatine and how does it work in your body?

Creatine (methylguanidoacetate) is a naturally occurring substance that your body synthesises from the amino acids glycine, arginine, and methionine. If you are not a vegetarian, you also obtain it through your diet – primarily from red meat and fish – with an average daily dietary intake of around 1–2g.

It is also worth noting that creatine is nothing new. French chemist Michel Chevreul first isolated it from muscle tissue back in 1832. Since then, creatine has been the subject of over 500 clinical studies, and its efficacy and safety are now firmly established.

How does creatine work? In brief

Most of the creatine in the body (approximately 95%) is stored in our skeletal muscles, about two-thirds of which is in the form of phosphocreatine. And it is this phosphocreatine that we are interested in: it acts as an emergency "generator" of energy.

Whenever your muscles need immediate, intense power – a sprint, a jump, a heavy rep – phosphocreatine donates its phosphate to recharge ATP, the cell’s primary energy molecule, in a fraction of a second.

The problem? Natural phosphocreatine stores only last for a few seconds of maximum effort. Through supplementation, these stores can be significantly increased – according to the ISSN (Kreider et al., 2017) by 20–40%. More fuel, longer performance, faster recovery between sets. It really is that simple!

What is creatine good for: 4 areas where supplementation makes sense

Why has creatine remained at the top of the recommended sports supplement list for three decades? Because its effects are not based on isolated studies or marketing promises – they are supported by hundreds of independent research papers and several large meta-analyses. Discover four key areas where creatine can make a real difference for you.

Sports performance and strength

Creatine excels wherever you need repeated short-term maximum power: squats, sprints, jumps, cleans. Higher phosphocreatine stores allow you to handle more repetitions with heavier weights and recover faster between sets. Systematic reviews confirm that this effect is consistent across sports and levels of athleticism (Lanhers et al., 2017). The result? Raising the bar in your training = greater long-term adaptation.

Muscle building and body composition

Creatine does not build muscle on its own – but it creates better conditions that significantly accelerate muscle growth. Thanks to greater training capacity (more volume and intensity) and better muscle cell hydration, a stronger anabolic signal is generated. A meta-analysis by Branche (2003) showed that athletes combining creatine with strength training gained significantly more lean mass than those who trained without supplementation – even with the same training programme.

Brain, memory, and mental performance

It turns out that creatine isn't just a "muscle and strength" supplement. Your nerve cells use the phosphocreatine system just as muscle fibres do – and the brain is one of the most energy-demanding organs. Research shows a positive effect of supplementation on short-term memory and mental performance, especially in situations where the brain is under pressure: sleep deprivation, stress, or high cognitive demands (Forbes et al., 2022). For seniors, creatine may provide an interesting boost to cognitive reserves as they age.

Healthy ageing and prevention

As we age, the body loses muscle mass and strength – sarcopenia is a real issue affecting the quality of life for millions. Creatine, combined with regular exercise and sufficient protein intake, has been shown to slow this process. Furthermore, in post-menopausal women, research shows a positive effect on bone mineral density (Smith-Ryan et al., 2025). Creatine is therefore not just a supplement for athletes – it is a tool for anyone who wants to age "healthily".

What forms of creatine exist: An overview and how to choose

Today you will find dozens of forms of creatine on the market. Each has its specific properties – from solubility and bioavailability to convenience of use. Here is an overview of the main categories you can find on BodyWorld.eu:

Creatine monohydrate – the gold standard

Creatine monohydrate is the most well-researched and cost-effective form of creatine. More than 500 scientific studies confirm its efficacy and safety. No newer form has outperformed it in direct comparison. It is the ideal choice for anyone starting out with supplementation, as well as for experienced athletes looking for reliability.

In our creatine monohydrate subcategory, you will find micronised variants, certified Creapure® creatine, as well as tablets and capsules – all described in detail with scientific comparisons.

Other forms of creatine – alternatives for specific needs

Alternative forms – creatine HCl, Kre-Alkalyn, creatine ethyl ester, creatine malate, creatine citrate, or GAA creatine – were created to address specific limitations of monohydrate, such as solubility or gastrointestinal tolerance. However, scientific support for these forms is significantly more limited.

A detailed breakdown, comparison table, and recommendations for choosing can be found in our other forms of creatine subcategory.

Multi-ingredient creatines and blends – an all-in-one solution

Multi-ingredient creatines and blends combine multiple forms of creatine (e.g., monohydrate + tri-creatine malate + citrate) with synergistic ingredients like BCAAs, B vitamins, or taurine. The added value lies in convenience and improved tolerance for some users, not necessarily in higher efficacy of the creatine itself.

A complete overview of products, ingredients, and recommendations can be found in the multi-ingredient creatines and blends subcategory.

Quick overview: Forms of creatine at a glance

Creatine tablets, capsules, or powder: Which suits you?

The form of administration is primarily a matter of convenience, not efficacy. Creatine tablets and creatine capsules offer precise dosage without the need for measuring and are easily portable – you can take them with you anywhere, whether on holiday or to the office.

The disadvantage is the higher price per gram and often the necessity to swallow multiple tablets or capsules at once. Powdered creatine remains the most cost-effective choice – it mixes easily with water, protein, or smoothies. In terms of bioavailability, both forms are comparable.

Creatine dosage: Basic rules common to all forms

Whether you choose monohydrate, HCl, or a multi-ingredient blend, there are a few common creatine dosing principles:

Is creatine safe? Facts over myths

Whenever you talk to someone about creatine, sooner or later the question arises: "What about the kidneys?" The answer is definitive: in healthy individuals at a dose of 3–5g per day, no negative effect on the kidneys, liver, or cardiovascular system has been demonstrated in any long-term study (tracking up to 5 years) (Kreider et al., 2017). The International Society of Sports Nutrition (ISSN) classifies creatine as a safe and ethical supplement.

This does not mean there are no exceptions. People with chronic kidney disease should consult a physician before supplementing. Creatine is not recommended for pregnant or breastfeeding women – not because it has been proven harmful, but because there is insufficient human data.

And what about transient water retention? This is a real phenomenon, but it refers to water inside the muscle cells (intracellular), not under the skin. It does not cause bloating and it is not body fat. Most people adapt within the first few weeks.

Choose your creatine at BodyWorld.eu

Are you ready to make creatine a permanent part of your training regimen? At BodyWorld.eu, we offer a full spectrum of creatine products – from pure creatine monohydrate to alternative forms and convenient multi-ingredient blends. Choose according to your goals, preferences, and budget – and let science work for you.