Creatine Supplements Are Bigger Than Ever. Here’s Why

The 200-year-old history behind a somewhat misunderstood compound.

Published February 17, 2024

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Don’t let itsmeathead mythos fool you — creatine has gone mainstream. The amino acid heralded for its effects on muscle strength and athletic performance is one of the most in-demand supplements in health and wellness circles. New York-based trend tracking group Glimpse reports its popularity has grown by more than 30 percent in the past year alone.

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What accounts for the massive spike? “Creatine supplements are attracting more women, older demographics and even vegans (who don’t typically consume creatine-rich foods),” according to The Vitamin Shoppe’s 2023 Health and Wellness Trend Report.

Probably because it does more than build muscle. The human body naturally produces creatine and converts it into energy, however at levels far below what you’ll find in powdered form. Research shows regular supplementation has the ability to help combat the effects of aging, including memory and muscle loss; improve recovery times after grueling workouts; and even help prevent dehydration and cramps.

It’s also incredibly safe … with the science to back it up. The compound, discovered in 1832 by French philosopher and scientist Michel Eugène Chevreul, is one of the most researched supplements ever, and the world’s best athletes have been taking it for decades.

Creatine’s adoption by professional athletes and fitness enthusiasts in the Western over the next few decades, its popularity only continued to grow. It is estimated that over 80 percent of athletes at 1996’s Atlanta Summer Olympics used creatine. But before it could truly break through to the mainstream, many mislabeled the compound — a naturally occurring substance found in various quantities in red meat and fish — as an illegal performance-enhancing drug.

Thankfully, that myth’s been debunked.

“There has been a misconception that creatine is used solely by gym rats due to its performance-enhancing benefits,” says Brittany Michels, a NASM-certified personal trainer and registered dietician with The Vitamin Shoppe. “However, creatine is far from a steroid or performance-enhancing drug. It’s a tried-and-true sports nutrition supplement and is gaining popularity for its benefits outside of the gym.”

Today’s creatine users have a slew of formats to choose from, with creatine monohydrate being the most studied among them. According to Michels, this version most closely resembles the natural form of creatine synthesized by the body and is ideal for those without stomach issues who don’t mind some fluid retention. Creatine hydrochloride is another option, particularly for people with more sensitive stomachs or those wanting to forgo the fluid-retentive side effects.

Interested in hopping on the creatine caravan? Michels recommends aiming for 0.03–0.06 grams per kilogram of bodyweight per day, preferably before or after training. This equates to roughly 2–4 grams per day for a 150-pound person, for example.

“Some forms of creatine, such as monohydrate, may benefit from a ‘loading phase,’ where higher doses quickly saturate the muscles with creatine,” she adds. “However, loading is not required.”

These days, there’s seemingly no slowing down this super supplement — perhaps the same will apply to you after a few doses.

Centuries of Strength: Tracking Creatine’s Nearly 200-Year Rise to Power

1832

French philosopher and scientist Michel Eugène Chevreul is the first to extract creatine from meat. The name “creatine” is derived from the Greek word kreas, meaning flesh.

1926

Alfred Chanutin conducts the first experiments analyzing creatine’s effects on the human body. Chanutin concludes that creatine has an anabolic (muscle-building) effect.

1975

Modern research confirms past findings: Creatine can ensure increased nitrogen retention in the muscles leading to faster recovery times, higher protein stores and increased performance.

1990s

Top athletes such as ’92 Olympic champion hurdler Sally Gunnell and baseball star Mark McGwire credit their performance to creatine, raising its profile — but also leading to questions about its safety and legality.

Today

Creatine’s popularity skyrockets among general consumers for benefits beyond bodybuilding, such as fighting muscle loss and boosting brain function and memory.