Creatine is a compound derived from three amino acids. It is found mainly in the muscles, as well as in the brain. Most people get creatine through eating seafood and red meat, though in much smaller amounts compared to what is found in dietary supplements.
Sidati interviewed nutritionist Abeer Abourjaili from Diet of The Town clinic to discuss the benefits, risks, and natural sources of creatine. Here's what she shared:
Benefits of Creatine
Creatine is a popular supplement, especially among athletes. It supplies the body with energy and strength by boosting the production of ATP (adenosine triphosphate)—the body’s main energy molecule. This provides quick energy to support the muscles.
The body stores creatine as phosphocreatine, mainly in the muscles, where it's used as a source of energy. For this reason, people take creatine supplements or get it from natural sources to improve athletic performance and increase muscle mass.
Key benefits of creatine include:
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Enhanced athletic performance, especially during short, high-intensity exercises.
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Increased muscle mass, by helping muscles retain water, which supports faster growth.
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Faster muscle recovery and shortened healing time after exercise.
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Reduced age-related muscle loss.
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Improved brain function, including better memory and attention, supported by scientific research.
Health Risks of Creatine
Despite its many benefits, creatine can pose health risks if taken in incorrect doses or without medical supervision:
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May cause fluid retention in the body, leading to temporary weight gain.
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Can lead to nausea or stomach pain, especially if taken on an empty stomach or in high doses.
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May stress the kidneys, particularly in people with pre-existing kidney conditions or those who consume excessive amounts.
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In rare cases, creatine may cause muscle cramps.
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Not suitable for children or teenagers.
Natural Sources of Creatine
Below are top foods naturally rich in creatine:
Chicken
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Skinless, boneless chicken contains 0.36–0.39 g of creatine per 100 g.
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Also provides 22.5 g of protein per 100 g.
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Choosing skinless chicken helps reduce saturated fat intake.
Herring
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Contains up to 5 g of creatine per pound (~450 g) — one of the richest sources.
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Also rich in magnesium and potassium.
Salmon
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Contains up to 0.5 g of creatine per 4 oz (113 g).
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Rich in Omega-3 fatty acids, beneficial for brain and heart health.
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Also a good source of protein, calcium, potassium, and vitamins A and B12.
Tuna (Bluefin)
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Fatty cold-water fish, high in Omega-3.
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Contains 1.8 g of creatine per pound (~0.45 g per 113 g).
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High in vitamin D, selenium, and heart-healthy B vitamins.
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Available canned or fresh (often used in sushi).
Beef
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Lean beef contains 2 g of creatine per pound.
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A high-quality protein source that provides iron, zinc, and B vitamins, all essential for energy and overall health.
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