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Creatine
N-Carbamimidoyl-N-methylglycine
Methylguanidoacetic acid, Creatine monohydrate, N-amidinosarcosineOpen in Piru
Creatine is an organic compound1 that is present in vertebrate skeletal muscles and other tissues1 and foods such as meat1, eggs2, and fish1. It supports cellular energy supply, especially in muscle1, and is used as a nutritional supplement for performance1 and cognitive effects. Michel Eugène Chevreul discovered creatine in meat extracts in 18321.
Dosage & Duration
Dosage
Doses are population estimates that vary widely between individuals.
Threshold0.25 g
Light1-5 g
Moderate5-10 g
Strong10-20 g
Heavy20+ g
Duration
Onset30-90 minutes
Total30-36 hours
Subjective Effects
Subjective Effects not written up yet
Pharmacology
Pharmacodynamics
Creatine increases intracellular phosphocreatine stores, which buffer the ATP/ADP ratio by donating phosphate to ADP to rapidly regenerate ATP through reversible creatine kinase reactions. This energy-buffering system is especially important in skeletal muscle and brain tissue during increased energy demand.3 Creatine is actively transported from blood into tissues with high energy requirements3 and is phosphorylated by muscle, brain, and mitochondrial creatine kinase isoforms.4
Pharmacokinetics
Creatine is transported through the blood and actively taken up by tissues, particularly skeletal muscle and brain. After a single 5 g oral dose, plasma creatine peaks at approximately 120 mg/L within 1–2 hours. Its elimination half-life averages just less than 3 hours, although established clinical pharmacokinetic parameters such as bioavailability, clearance, and volume of distribution remain limited.
Interactions
Interactions not written up yet
An unlisted combination is an unknown one, not a safe one. Check a dedicated combination chart before mixing.
Tolerance
Tolerance timelines are rules of thumb, not exact schedules, and vary widely between individuals and use patterns.
Tolerance does not appear to develop after ingestion, and anecdotal reports describe prolonged use without tolerance buildup.
Harm Potential
Addiction & Dependence
Psychological
Extremely LowCreatine is not considered habit-forming and has low abuse potential. It does not appear to cause psychological dependence among users.
Physical
Extremely LowCreatine does not appear to cause physiological dependence. Its effects are not known to produce the kind of post-use tolerance pattern seen with many psychoactive substances.
Toxicity
Standard creatine supplementation protocols of 4-20 g/day result in slightly elevated creatinine levels that remain within normal limits and do not induce renal damage in healthy populations; long-term use up to 5 years has been considered safe.
Gastrointestinal distress including stomach cramps, upset stomach, and diarrhea may occur, typically from consuming too much creatine at once rather than from standard dosing protocols.
Cooking conditions above 148 degrees C can cause creatine to react with protein and sugar, as in grilled or pan-fried meat, producing carcinogenic heterocyclic amines.
History & Culture
Discovery and early characterization
Michel Eugène Chevreul first identified creatine in 1832 after isolating it from a basified water extract of skeletal muscle. He named it “creatine” after the Greek word κρέας (kreas), meaning “meat”6. In 1928, creatine was shown to exist in equilibrium with
Legality
International
Freely available to possess and distribute; approved in most countries as a dietary supplement.
By Country
Legal / decriminalized1
United StatesLegal (regulated)Federal Food, Drug, and Cosmetic Act §§ 201(ff), 402(f)–(g), and 413 (21 U.S.C. §§ 321(ff), 342(f)–(g), and 350b)910111213
Under the Federal Food, Drug, and Cosmetic Act, an orally ingested creatine product is a dietary supplement only when the finished product meets the ingredient, presentation, and labeling requirements of 21 U.S.C. § 321(ff). Such products are not subject to FDA premarket approval, but manufacturers and distributors remain responsible for safety, labeling, and compliance, including current good manufacturing practices. For a product containing a new dietary ingredient that is not exempt under 21 U.S.C. § 350b(a)(1), the manufacturer or distributor must provide the Secretary with the statutory safety information at least 75 days before introduction or delivery for introduction into interstate commerce.
Article Status
Step 1 · Automated synthesisAn autonomous workflow built by Josie Kins compiled this article's foundation from information published across the web.
- Step 2 · First-pass reviewPending
Not yet reviewed: this article is pending editorial review by Lyrea.
- Step 3 · Citation reviewPending
No one has reviewed this article's citations yet. That second pass checks each claim against the source it cites.
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