Creatine works – even without a gym: How the muscle substance helps in everyday life

The name "creatine" comes from the Greek word "kreas," meaning simply "flesh." No wonder: Creatine is found primarily in the muscles of humans and animals. It was discovered in 1832 by the French researcher Michel-Eugène Chevreul—specifically in meat. Its most important function: to provide energy when it matters most, whether during a sprint, thinking, or climbing stairs.

Markus Klingenberg is a specialist in orthopedics and trauma surgery, specializing in arthroscopic surgery of the shoulder, elbow, hand, knee, and ankle, as well as foot surgery. He holds additional qualifications in sports medicine, chiropractic/manual medicine, and emergency medicine. After studying medicine in Bonn and Zurich and spending time in London, Innsbruck, and Boston, he completed his residency. Since 2014, he has been the chief physician at the Beta Clinic in Bonn, specializing in arthroscopy, foot surgery, and sports medicine. Visit his website: www.markusklingenberg.de .

Over the years, the body's creatine stores decrease, especially when less meat and fish are on the menu. The result: muscles become weaker, and the risk of falls increases. Studies show that daily creatine intake (3–5 g) in combination with strength training slows muscle loss and can even improve bone density. This translates to greater mobility and quality of life in old age.

But it's not just the muscles that benefit: Creatine can also support the brains of older people. It provides energy for cognitive performance and could help prevent memory loss.

After injuries or surgeries, muscle loss due to lack of exercise is almost inevitable. Creatine can slow this process and accelerate muscle rebuilding—especially when combined with physical therapy. It supports the healing of bone fractures and cartilage damage, promotes regeneration, and even has anti-inflammatory properties.

There is also evidence of a protective effect in neurological injuries such as spinal cord or craniocerebral trauma: Creatine can stabilize nerve cells, promote regeneration, and minimize long-term damage.

Our brain is an energy guzzler – and creatine is its silent helper. It ensures that sufficient ATP, the cell's energy currency, is available. The result: better concentration, faster thinking, and less mental fatigue. Creatine can boost cognitive performance, especially under stress, sleep deprivation, or high mental strain.

In addition, creatine protects nerve cells from oxidative stress and supports their regeneration. These effects also make it attractive for people with neurodegenerative diseases such as Parkinson's or Alzheimer's. Natural sources of creatine and safe use as a dietary supplement

Creatine occurs naturally primarily in animal products. Fish such as herring, salmon, and tuna, as well as red meat such as beef and pork, are particularly rich in creatine. Poultry such as chicken and turkey also contains significant amounts. Plant-based foods, on the other hand, provide virtually no creatine. Therefore, for vegetarians and vegans, the body's own production is particularly important—or targeted supplementation is necessary if the need is increased. However, you would have to eat very large quantities of meat or fish to reach the amounts considered effective in studies. In addition, some creatine is lost during cooking and frying.

Those who want to specifically replenish their creatine stores can therefore resort to dietary supplements. For healthy adults, a daily dose of 3 to 5 grams of creatine monohydrate is considered safe and well-tolerated. A so-called loading phase—that is, a short-term higher dose at the beginning—is not absolutely necessary, but can replenish stores more quickly.

The most important thing is regular daily consumption, regardless of the time of day. Creatine is considered one of the most researched dietary supplements available. Side effects such as mild gastrointestinal discomfort or water retention are rare and usually harmless. However, anyone suffering from kidney or liver disease or at increased risk should definitely seek medical advice before taking it. Consultation with a doctor is also recommended if you have pre-existing medical conditions or are taking long-term medication. Also, make sure you use high-quality, tested products to avoid contaminants.

Conclusion: Creatine – more than just a muscle builder . Creatine is far more than a supplement for athletes. It strengthens muscles and bones in old age, accelerates rehabilitation after injuries, and provides an energy boost for the brain. However, intake should always be tailored to the individual – especially in cases of pre-existing medical conditions or special needs. Medical advice is advisable to avoid potential risks.

Who would have thought that a molecule from meat could provide so much power for body and mind? Creatine is a true all-rounder—and perhaps a benefit for you too!

This article is from the EXPERTS Circle – a network of selected experts with in-depth knowledge and many years of experience. The content is based on individual assessments and is aligned with the current state of science and practice.