Creatine is one of the most popular supplements on the market today and is a favourite topic of Hong Kong-based functional nutritionist Beth Wright – partly because of its versatility, but also because of how overlooked it has been in female health.
The naturally occurring compound is manufactured in the liver, kidneys and pancreas, and derives from three amino acids: arginine, glycine and methionine. About 95 per cent of it is found in the skeletal muscles – the ones connected to our bones – while the rest is in the brain.
Animal-based foods are natural sources of creatine. While plants do not have creatine, they contain the amino acids the body needs to build creatine on its own.
In supplement form, it is known as creatine monohydrate, “one of the most rigorously studied supplements in existence”, Wright says.
Though long considered to be mostly for men who lift heavy weights and elite athletes in competition, the word is out that it can do so much more.
Dozens of high-quality human trials have shown its benefits in boosting physical performance, and muscle and bone health.