Creatine is one of the most widely studied dietary supplements in the world.
Your body naturally produces this molecule, which serves a variety of important functions, including energy production (1).
In addition, some foods contain creatine, particularly meat.
Many types of these supplements are available, making it hard to choose one.
This article reviews the research on the six most studied forms and makes a science-backed recommendation on which is best.
What Is Creatine?
Creatine is a molecule that’s similar in structure to amino acids, the building blocks of protein.
Because meat is a primary dietary source of creatine, vegetarians typically have lower amounts of it in their bodies than non-vegetarians (6).
Summary: Creatine is a molecule found in the cells of your body. It plays a critical role in energy production, and supplementing with it can increase its content in your cells.
How Does It Work?
Creatine, in the form of creatine phosphate, plays a critical role in cellular energy production (14).
That’s because it’s involved in the formation of adenosine triphosphate (ATP), which is a major source of cellular energy.
Some research has found that they may increase strength gains from a weight training program by about 10%, on average (17).
Overall, exercise scientists widely agree that supplementing with creatine can improve strength and power production, or how much force can be produced…