Diverse creatine variants – mechanisms of action, supplementation methodologies, and assessment of potential health risks associated with prolonged usage
Lena Bauer
2026-03-17
4 min. read
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Creatine constitutes a naturally synthesized organic compound whose presence is indispensable in mammalian organisms, particularly within skeletal muscle tissue structures. Its principal function involves the regeneration of adenosine triphosphate (ATP), thereby enhancing cellular energy capacity during periods of intense physical exertion. While most commonly associated with the optimization of athletic performance, creatine also fulfills a critical role in neuroprotective processes and cellular metabolism, rendering it a subject of ongoing research regarding broader therapeutic applications.
Creatine
Creatine was discovered as early as 1832, and its full chemical characteristics appeared 5 years later. The name of the amino acid was derived from the Greek word Kreas, which in Polish means meat. The man who identified creatine himself Justus von Liebig, one of the fathers of biochemistry also invented the first dietary supplement containing this compound.
Creatine of sorts
Creatine occurs in the body in two ways It is supplied with food, or it can be synthesized from other amino acids. Synthesis occurs mainly in the kidneys, pancreas, liver, and brain The inability of the creatine synthesis system leads, among other things, to mental disability and speech disorders.
Creatine is working
Creatine is primarily known as an organic compound with a distinct ergogenic function. Its stable, high intake supports physical fitness as well as strength regeneration after activity. Such activity supports the development of muscle mass and strength, which are of great importance for human health and life. In addition to its energy function, creatine plays a role in the proper functioning of the brain and nervous system, and also shows antioxidant activity.
Creatine and kidneys
One of the aspects that is taken into consideration when including creatine supplementation is kidney health. Enriching the diet with this amino acid can cause an increase in the body's creatine levels, which can have different consequences depending on your health condition. High levels of creatine and creatine in case of renal impairment can further complicate the proper diagnosis.
Creatine and male fertility
There are no reports of the effects of creatine supplementation on fertility in men. If creatine could have any effect on reproductive ability, it would probably be a positive effect. This can be inferred from creatine's effectiveness in supporting muscle tissue development. The more physically fit a man is, the easier it is for him to keep his reproductive system healthy.
Creatine is pregnant
As long as there are no contraindications to creatine use, it should not in any way harm a pregnant woman. On the contrary, supplementation can provide certain benefits. Creatine can have a positive effect on the health of both the woman and the fetus. Effectiveness concerns improvement of both physical and cognitive functioning.
Is creatine harmful?
Creatine is widely regarded as a safe chemical and dietary supplement. As long as it is used after consultation with a specialist and at appropriate doses, it should not cause adverse side effects. Of course, as with most of the chemicals on offer by supplement companies, creatine can also be harmful, but it should be emphasized that this usually happens at too high, too frequent doses and against the health of the body.
How to use creatine?
Over the years, there have been many different schemes and protocols for the use of creatine supplements on the market. It is estimated that an adult male weighing 70 kg will need about 2 g a day on average 1 g is supplied with diet and 1 g synthesized from other amino acids.