11-17-25- Dr. Gordon — Creatine Supplement use
INDIANAPOLIS (WISH) — Creatine supplements have long been used to help individuals have a competitive edge in the gym. Yet, how useful are these products? Our WISH-TV Medical Expert, Dr. Janel Gordon, is here to discuss our ever-growing supplement industry further.
What is creatine?
It’s a compound produced in our kidneys, liver, and pancreas from 3 amino acids—arginine, glycine, and methionine. Most of it is stored in our skeletal muscles and used to regenerate adenosine triphosphate (ATP), our cells’ main energy source and the molecule that powers muscle contractions, nerve signals, and protein synthesis for tissue repair.
Do we need to supplement?
The answer is complex. We make about 1 gram daily, and meat eaters will get creatine from their diet. This is typically sufficient. High-intensity interval training (HIIT) exercises drain ATP fast. The more creatine that is available, the faster we can regenerate ATP, and the more we can perform in a short period of time, and it can help with recovery between activity sessions. When paired with exercises such as HIIT or weightlifting, adequate lean protein, healthy fats, complex carbohydrate intake, hydration, and restful sleep, it can be beneficial. It may also be beneficial in vegetarians, muscle loss as we age, in perimenopause, menopause and after an injury. There’s some research showing it may help with mood and dementia, and more studies are needed.
How much do we need?
Studies have shown that 3-5 grams of creatine monohydrate daily is sufficient. Children under 18 years of age should not use this supplement. Nor should people with kidney disease. Do know, it may cause temporary weight gain from water retention, bloating, or GI upset.
Dr. Janel Gordon is a family, obesity and lifestyle medicine physician who is a native of Indianapolis.
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