The Healthy Nest

CREATINE: A COMPLETE GUIDE Creatine is one of the extensively researched and widely used dietary supplements, especially among athletes, fitness enthusiasts, and bodybuilders. It is well-known for its ability to improve strength, enhance muscle mass, and boost exercise performance. Let’s discover what creatine is, how it works in the body, its benefits, natural sources, dosage guidelines, side effects, and precautions. What is Creatine? Creatine is an amino acid derivative naturally produced in the human body. It is made from a combination of three amino acids: glycine, arginine, and methionine. The body synthesizes creatine mainly in the liver, kidneys, and pancreas. On average, the human body produces about 1–2 grams of creatine daily. Approximately 95% of the body’s creatine is stored in skeletal muscle, where it plays a crucial role in energy production. The remaining 5% is found in organs such as the brain and heart. Creatine supports the ATP-PC energy system, which helps regenera...