5 Things Most People Won't Tell You About Creatine Supplements

There’s no shortage of gym bros or fitness influencers shouting the benefits of creatine from any and every social media platform. But they’re likely not sharing the gamut of what creatine is capable of. 

Research shows that creatine supplements help enhance muscle recovery post-workout1. How? Well, it plays a role in replenishing the body's ATP (the energy currency of cells) stores that are lost during intense exercise.* 

Muscle definition comes from lifting heavy weights (to build muscle) and optimizing your body composition (your lean mass to fat mass ratio). Creatine can help you do both3.*

It helps you pick up those heavier weights or complete more repetitions to build strength—improving your body composition over time.* 

While 95% of your body’s creatine stores are found in the muscles, the remaining creatine is concentrated in the brain4. 

Creatine is the most research-backed supplement on the market and has an incredible safety profile. However, misinformation is still spreading that taking this supplement could be bad for your kidneys. This statement isn't true.

The leading creatine researcher Darren Candow, Ph.D. was recently on the mindbodygreen podcast debunking this myth, which stemmed from a poorly interpreted case report in 1998. 

Creatine can't exert its full effects unless you are consistent with it—and that means daily use. In order to completely saturate your creatine stores6, you need a regular supply of the compound. 

While your body makes some creatine on its own from amino acids in protein-rich foods7 (some foods like red meat, fish, and poultry are a direct source of creatine), it’s typically not enough to saturate your stores. And that’s where creatine supplements come in.

While creatine is a multifaceted compound, you can unlock even more benefits when it’s paired with the amino acid taurine.* 

Taurine also aids exercise recovery, combats muscular fatigue, and promotes strength in addition to supporting blood pressure, longevity, and cognition. 

mindbodygreen’s creatine+ combines both of these compounds at their ideal doses. Each serving provides 5 grams of creatine monohydrate and 2 grams of taurine. You can even bump it up to two servings a day (10 grams of creatine8)—a dose that better supports brain health.