If you’ve ever found yourself on ‘gym-tok’ or the fitness side of Instagram, then you have seen proteins, pre-workouts, and vitamins blasted at you. Fitness influencers make all sorts of claims about what should go in your body to maximize your gains. There tends to be plenty of controversy that follows whenever supplements come up, and the one that always seems to receive the most attention, and the one with the least knowledge on it, is creatine.

Creatine, according to Mayo Clinic, is a compound that comes from three amino acids. Mostly found in your muscles as well as in the brain, your body stores creatine as a chemical compound known as phosphocreatine, which is used for energy. Creatine is naturally found in red meat and seafood. However, the levels of creatine received from meat are very low. Because of that, people take creatine in the form of a supplement powder to increase athletic performance and muscle mass. 

The thing about creatine, which differs slightly from other supplements, is the lack of knowledge about it’s effects, especially in teenagers. The goal of this article is to give a scientific, fact-based approach to the understanding of what creatine is, not to persuade one way or another. It should be expressed that creatine is not an anabolic steroid. As stated, it is a naturally produced substance found in meats. The body will store the creatine in skeletal muscle tissue, then, through an enzymatic reaction, will be repurposed into energy, or more specifically, adenosine triphosphate (ATP) (a term you may have heard in biology class). According to Harvard Health, it is technically a non-anabolic steroid. This means it has nothing to do with hormones but is still technically labeled as a steroid. This is where the misconception comes in. Protein is considered a non-anabolic steroid because of its ability to put on muscle mass; creatine is in the same boat.

So, why would a teenager take creatine? For most people, creatine provides 2 main positive side effects, the recovery benefit from the energy produced, and the retention of water that increases muscle growth. 

Creatine comes in three different forms, Creatine Monohydrate, Creatine Ethyl Ester, and Creatine Hydrochloride. Of the three, monohydrate is the most researched version. Most health specialists recommend this form because it’s known to have the least side effects (non bloating, no upset stomach, no cramps). The other form is a salt form that is more easily digested but that comes with the side effects listed previously. All three can be found on the market, but monohydrate is the most readily available.

There are plenty of students here at Thomas Worthington that take creatine. Hearing their experiences can give a better idea of how creatine affects teenagers. For senior Liam Denny, he has taken creatine for almost 3 years. He notes that “[He hasn’t] noticed really any side effects outside of what creatine is supposed to do with the exception of when [he has] been off it for a while and reloads back on.” He also said that “[He] recovers much quicker on creatine and it allows [him] to play better when I’m already tired and fatigued.”

For TWHS junior Will Gams, creatine is an essential part of his fitness routine. He says that he “feels much stronger” when he takes creatine. Gams praises the recovery aspects of creatine and says he feels better quickly while taking it. He has experienced some acne breakouts and bloating, along with occasional dehydration. “It makes you always thirsty,” said Gams.

The common side effects of creatine according to WedMD include dehydration, as stated, upset stomach, and muscle cramps. The biggest consistent problem with creatine derives from the dehydration that results from water retention.

The standard dose of creatine taken is 5 grams, although depending on a person’s size, less or more can be taken effectively. As far as when to take it, it can be taken post-workout like Denny suggests, or pre-workout like Gams suggests. At the end of the day, it really doesn’t affect the overall outcome much at all. Some suggested brands for use are Creapure, Myoprime, and Propello life, but most Creatines that are just monohydrate tend to be the safest and easiest to use.

The biggest warning scientists issue about creatine in teenagers is the unknown effects long term, as creatine has not been around long enough to show long-term effects. It is agreed that there should not be any effects on adulthood, but it is considered a valid concern. There is also a thought that a reliance on supplements could be harmful, in the same way that a reliance on caffeine or any other substance can be harmful. But this reliance would be caused by a person believing that they need creatine because they like the muscle gains, not due to any addictive chemical in the supplement. Gams speaks on that, saying “When I don’t take creatine, I do feel weaker.” 

So is creatine safe? In general, yes. It is believed that creatine in teenagers is considered safe, but there are some minor health factors and unknowns that would validate not taking creatine. There is also a specific purpose for creatine, so for a regular student who may not lift seriously or play any sports, creatine will not benefit them and they may end up spending money on something that is just not needed. However, if a student is actively working out and involved in sports, then that would be the time to take it. At the end of the day, it’s a decision that a person must make individually, but this is the research that will support making the most informed decision possible.