Made by the body from amino acids
Creatine
Strong evidenceThe most researched sports supplement, built from three amino acids.
What it is
Your body makes creatine from arginine, glycine, and methionine, and stores most of it in muscle. It helps regenerate ATP, the quick energy used in short, intense efforts.
Food sources
Red meatFishPoultry
What the research shows
- Hundreds of human studies support creatine for strength and power when combined with resistance training.
- Expert groups such as the International Society of Sports Nutrition (ISSN) consider creatine monohydrate safe and effective for healthy adults.
- Research is also exploring creatine for older adults and brain health; those areas are less settled.
Read the published research on PubMed →
Food first: most people get what they need from a varied diet with enough total protein. Talk to a provider or registered dietitian before adding a supplement, especially if you take medication or have a health condition.