The Truth About Creatine: Types, Benefits & Effectiveness
Dec 09, 2025
Creatine has been a popular supplement amongst athletes and sports enthusiasts for decades. So, it is no surprise if your gym trainer mentioned creatine benefits and suggested adding a creatine supplement to your diet. But if you are at a beginner level in sports or fitness or need more information about this useful compound, you have come to the right place.
This blog contains information about creatine, its effectiveness and benefits for the body, and different types of creatine. Read on to learn more.
What is Creatine?
Creatine is a component that is naturally produced within the body from the amino acids glycine, arginine, and methionine. Its primary function is to help regenerate adenosine triphosphate (ATP). ATP breaks down to release energy during strenuous exercise when muscles contract. When the natural ATP reserves deplete, phosphocreatine/creatine phosphate steps in and helps resynthesise ATP. Creatine intake may help support this ATP-PC system, thus helping muscles sustain high-intensity efforts for longer periods and supporting strength and overall exercise performance.
The body can make creatine. According to research, the liver, pancreas and kidneys can make about 1 gram of creatine per day using amino acids. The other sources of creatine are foods with high protein, such as pork, beef, fish, animal milk (cow, sheep, & goat), etc.
The Effectiveness of Creatine
A variety of studies suggest that creatine is beneficial for increasing strength, power, and muscle mass and improving exercise performance. That is why creatine supplements are popular among athletes involved in intense physical activities, like weightlifting, sprinting, or high-intensity interval training. However, it is best to consult a healthcare professional or a dietician before starting to use any new supplement.
Creatine Benefits
Though this natural supplement is mainly used to support athletic performance, creatine may be beneficial in the following ways:
- Support energy production
- Increase muscle mass
- Reduce fatigue and tiredness
- Help with recovery after exercise
- Reduce dehydration and cramping
- Reduce the severity of muscle injuries
- Reduce muscle tightness
Types of creatine
Here are the details of different types of creatine:
Creatine Monohydrate
It is the most-researched type of creatine and is considered the gold standard, against which all other types of creatine are measured. Creatine monohydrate is produced by binding creatine to a molecule of water and is widely available in powdered supplement form. Scientific evidence suggests that it may help support lean muscle mass and muscle strength.
Creatine Hydrochloride (HCL)
This type is a combination of creatine monohydrate and hydrochloride acid (HCL). Compared to creatine monohydrate, which has a gritty texture, creatine HCL is more water-soluble and dissolves better. It is known to be more bioavailable than creatine and may be required in smaller doses to get the results similar to creatine monohydrate. Moreover, creatine HCL is believed to be comparatively gentle on the stomach and may cause fewer effects like digestive discomfort.
Micronized Creatine
It is more of a processing method than a distinct type of creatine. Here, creatine monohydrate molecules are mechanically broken down into smaller particles. This micronization may help improve creatine’s solubility in liquids, making it an easy-to-drink supplement. Other than the ease of mixing, the benefits of micronized creatine remain the same as those of creatine monohydrate.
Creatine Ethyl Ester
This type is created by bonding creatine with esters and is promoted to have better bioavailability. This type of creatine may help absorb it into the muscles rapidly and capitalise on these upgrades more efficiently.
Creatine Magnesium Chelate
It is a form of creatine that is chelated with magnesium, meaning the magnesium is attached to the creatine molecule. The limited research on this type of creatine mentions that it may help creatine enter muscle cells more effectively and may prevent it from breaking down into creatinine.
Creatine supplements
Though creatine is created naturally in the body, studies suggest that about half of the creatine in the body comes from food. And while a balanced diet is always the best way to get nutrition, adding the following creatine supplements to the diet may be helpful:
- Musashi Creatine Powder: It is an unflavoured creatine monohydrate powder that may help support muscle strength and increase lean body mass.
- Botanika Blends Creatine Monohydrate Powder: It is a dairy and gluten-free creatine monohydrate powder that may help support strength, energy, and recovery.
- Protein Supplies Australia Creatine Powder: It is pure creatine monohydrate powder that may help support energy, recovery and performance.
Frequently Asked Questions
Here are answers to some common questions sports enthusiasts might have regarding creatine:
Q. How Much Creatine Should I Take?
A. In the loading phase, you may take 20 grams of creatine dosage per day (split into multiple doses) for six days, followed by 3 to 5 grams daily. Alternatively, you may take 3 to 5 grams of creatine daily from the beginning. It is best, however, to consult a healthcare professional or a dietician before starting to use a new supplement.
Q. Can Creatine Consumption Lead to Weight Gain?
A. You may have a feeling of bloating shortly after starting creatine supplementation. This weight gain may be the result of short-term water retention and an increase in muscle mass.
Q. What to Avoid While Taking Creatine?
A. When you are taking a creatine supplement, avoid excessive alcohol and caffeine consumption, as both can lead to dehydration and may reduce the effectiveness of creatine.
Concluding note
Creatine is a compound that may help provide energy to the body cells and support exercise performance. It is a popular supplement among athletes involved in sports that require intensive physical activity. This blog includes information about different types of creatine, along with its various benefits. Explore the rich collection of healthcare products available at healthsupplements.com.au and shop for everything you need to support your body for intensive workouts.
Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always consult a healthcare professional before starting any supplement regimen.
