Creatine: What the Evidence Says

If you're working to support your muscle health, through exercise - Creatine is one nutritional supplement that stands apart from the rest. It has one of the most rigorously researched evidence bases of any supplement available today. Creatine is a naturally occurring compound found primarily in red meat and fish, and produced in small quantities by the liver and kidneys. It is stored in skeletal muscle as phosphocreatine, where it plays a central role in energy production - during short bursts of high-intensity activity. Supplementation consistently increases phosphocreatine stores in muscle - which enhances a process called "ATP regeneration" during high-intensity effort. Practical benefits include greater strength and power output during resistance training; improved muscle mass gains when combined with exercise; and better recovery between sessions. Creatine is not only relevant to competitive athletes. For older adults; those recovering from illness; or anyone working to preserve muscle mass - it represents a safe and evidence-based option worth considering - as part of a broader programme. The safety profile is excellent at standard doses of three to five grams per day - with no clinically significant adverse effects observed in healthy individuals across studies of up to five years. However, it is important to discuss creatine with your GP before starting, particularly if you have any kidney conditions. If you would like to understand how creatine, and targeted exercise training could support your health goals - please speak to the team or book a consultation via privategp.org.