Creatine is a natural substance your body uses to power your muscles, brain, and heart. While your body makes some creatine on its own, you also need to get it from food—mainly meat and fish. New research shows that many people, especially vegetarians, vegans, older adults, and those with health conditions, might not be getting enough creatine. This shortage could affect how well your muscles work and how sharp your mind stays. Scientists are now looking at whether adding creatine to regular foods or taking it as a supplement could help more people stay healthy and strong.

The Quick Take

  • What they studied: How creatine—a natural energy helper in your body—is found in foods, added to products, and used as a supplement, and why it matters for public health
  • Who participated: This was a review paper that looked at existing research rather than testing people directly. It focused on findings about vegetarians, vegans, older adults, people with chronic illnesses, and athletes
  • Key finding: Many people, particularly those who don’t eat meat, older adults, and people with certain health conditions, may not have enough creatine in their bodies, which could affect muscle strength and brain function
  • What it means for you: If you’re vegetarian, vegan, over 65, or have a chronic health condition, you might benefit from eating more creatine-rich foods or talking to your doctor about supplements. However, more research is needed to confirm the best approach for different groups

The Research Details

This paper is a comprehensive review that examines what scientists currently know about creatine and human health. Rather than conducting new experiments, the researchers looked at existing studies and evidence to understand how creatine works in the body, where we get it from, and how it’s being used in foods and supplements.

The review organized information into four main areas: creatine found naturally in foods, creatine added to fortified foods, creatine sold as dietary supplements, and the possibility of creatine becoming a prescription medication in the future. The researchers also examined how creatine is regulated differently depending on which category it falls into.

This type of review is valuable because it brings together scattered information from many studies to help us see the bigger picture about a health topic. It’s like collecting puzzle pieces from different research projects to understand how they fit together.

Understanding creatine’s role in public health is important because it affects millions of people. By reviewing all available evidence in one place, scientists can identify gaps in our knowledge and suggest better ways to keep people healthy. This approach helps policymakers decide whether creatine should be added to foods or whether people should take supplements, especially for groups that might not get enough naturally.

This is a review article published in a respected nutrition journal, which means it was checked by other experts before publication. However, since it reviews existing research rather than conducting new experiments, its strength depends on the quality of the studies it examined. The paper appears thorough in examining creatine from multiple angles—food sources, supplements, and regulations—which suggests careful analysis. Readers should note that some of the evidence discussed may still be emerging or preliminary.

What the Results Show

The research shows that creatine is an important substance your body uses to quickly produce energy, especially in muscles, the brain, and the heart. Your body can make some creatine on its own, but you also need to get it from food to maintain healthy levels.

Animal-based foods like meat, fish, and poultry are the main natural sources of creatine. Plant-based foods contain very little creatine, which means vegetarians and vegans may struggle to get enough. The review found that several groups of people are at higher risk for not having enough creatine: vegetarians and vegans, people over 65 years old, people with chronic diseases, and those whose bodies demand extra energy.

When people don’t have enough creatine, it may lead to problems like weaker muscles, slower thinking, and difficulty handling physical or mental stress. The researchers suggest that adding creatine to common foods or recommending supplements could be a simple way to help prevent these problems across entire populations.

Currently, creatine is available in three main forms: as a natural component in foods, added to fortified foods and drinks, and as a dietary supplement. Each form is regulated differently depending on the country, which affects how it’s labeled, what dosage is recommended, and how it’s marketed to consumers.

The review highlights important differences in how creatine is regulated around the world. In some countries, creatine supplements are treated as dietary supplements with fewer restrictions, while in others they’re more tightly controlled. This creates confusion for consumers about what’s safe and effective.

The paper also notes that creatine supplementation has been extensively studied in athletes and shows clear benefits for muscle strength and performance. However, less research exists on whether supplements help older adults, people with brain health concerns, or those with chronic diseases—groups that might benefit the most.

Another finding is that the body’s ability to store and use creatine may decrease with age and certain health conditions, making these populations potentially more vulnerable to creatine insufficiency.

This review builds on decades of research showing creatine’s importance in muscle and brain function. Previous studies have established that creatine supplementation helps athletes perform better, but this paper emphasizes a newer perspective: that many ordinary people—not just athletes—may need more creatine for basic health. The review suggests that public health approaches to creatine have been overlooked compared to other nutrients like vitamins and minerals. It also clarifies an important distinction that’s often confused: creatine (the nutrient) is different from creatinine (a waste product measured in kidney tests).

This is a review paper, not a study that directly tested people, so it can’t prove cause-and-effect relationships. The strength of the conclusions depends on the quality of the studies it reviewed. Some areas discussed—like whether adding creatine to foods would actually improve public health—still need more research. The paper also notes that most creatine research has focused on young, healthy athletes rather than older adults or people with health conditions who might benefit most. Additionally, long-term safety data for creatine supplementation in certain populations is still limited.

The Bottom Line

For most people eating a mixed diet with meat or fish: No change needed. You’re likely getting enough creatine naturally. For vegetarians and vegans: Consider eating creatine-rich plant foods (though amounts are small) or discuss creatine supplements with your doctor. For adults over 65: Talk to your healthcare provider about whether creatine supplementation might help with muscle strength and brain function. For people with chronic health conditions: Consult your doctor before starting any supplement. The evidence suggests creatine is safe for most people, but individual situations vary.

Vegetarians and vegans should pay attention to this research since they naturally get very little creatine from food. Older adults concerned about maintaining muscle strength and mental sharpness may find this relevant. People with chronic illnesses, especially those affecting muscles or the brain, should discuss this with their healthcare team. Athletes already know about creatine, but this research suggests its benefits extend beyond sports performance. People concerned about brain health as they age should be aware of creatine’s potential role. However, if you eat a balanced diet with animal products and have no health concerns, this research doesn’t require immediate action on your part.

If you start taking creatine supplements, it typically takes 5-7 days to build up in your system, with noticeable effects on muscle strength appearing within 2-4 weeks. For brain-related benefits, it may take several weeks to months. However, the research suggests that maintaining adequate creatine levels over years is what matters most for long-term health benefits. Don’t expect overnight changes; think of it as a long-term investment in your health.

Want to Apply This Research?

  • Track daily creatine intake by logging meat, fish, poultry, and dairy consumption. For those supplementing, log the dose and timing. Measure and record muscle strength monthly (using simple tests like how many push-ups you can do) and subjective mental clarity on a 1-10 scale weekly.
  • If you’re vegetarian or vegan, add one creatine-rich plant food daily (like pumpkin seeds or soy products, though amounts are small) or set a reminder to take a creatine supplement at the same time each day. For non-vegetarians, ensure you’re eating protein-rich animal foods 3-4 times weekly. Use the app to plan meals that include these foods.
  • Create a monthly check-in to assess energy levels, muscle strength, and mental focus. Track any changes in how you feel during exercise or mentally demanding tasks. If supplementing, monitor for any side effects and maintain consistent dosing. Share results with your healthcare provider at annual check-ups to evaluate whether creatine strategies are working for your individual needs.

This research is a review of existing evidence and does not constitute medical advice. Creatine supplementation is not appropriate for everyone, particularly those with kidney disease, certain medications, or specific health conditions. Before starting any creatine supplement, especially if you have a chronic health condition, take medications, are pregnant or breastfeeding, or are under 18 years old, consult with your healthcare provider or registered dietitian. This article is for educational purposes only and should not replace professional medical guidance. Individual responses to creatine vary, and what works for one person may not work for another.