​Is creatine essential for men and women after a certain age? Know how it works and where to find it naturally

Off late a lot is being discussed about creatine, its function and whether women should consider taking this. The popularity of creatine has surged with studies linking its potential benefits in enhancing muscle mass, easing symptoms of depression, etc. Creatine is one of the most researched and effective supplements for muscle growth and athletic performance. It plays a crucial role in energy production, helping muscles generate power during high-intensity workouts.

Creatine is stored in muscles as phosphocreatine and aids in the rapid production of adenosine triphosphate (ATP), the primary energy carrier in cells. During short bursts of intense exercise, such as weightlifting or sprinting, ATP is quickly depleted, and phosphocreatine helps regenerate it, providing continuous energy for muscle contraction.

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The average person produces around 1 to 2 grams of creatine per day in contrast to the daily requirement of 3-5 grams. Your body naturally produces about half of the creatine it requires daily. This process occurs in the liver, kidneys, and pancreas, where creatine is synthesized from three amino acids: arginine, glycine, and methionine.
While creatine supplements are widely used, it is also available naturally in various foods.

Red meat like pork are among the richest sources of creatine. A 100-gram serving of beef contains approximately 0.5 grams of creatine. Grass-fed meat may have slightly higher creatine levels due to the animals’ natural diet.

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While chicken contains less creatine than red meat, it is still a viable source. A 100-gram serving of chicken provides about 0.4 grams of creatine. Consuming lean poultry helps with muscle growth while maintaining a lower fat intake. Fish like herring, salmon and tuna have a good amount of creatine.

Although dairy products have lower creatine levels compared to meat and fish, they still contribute to overall intake. Whole milk, cheese, and yogurt contain trace amounts of creatine, along with essential proteins for muscle recovery.

To enhance creatine absorption and muscle-building effectiveness, consider the following dietary strategies:
Pair creatine-rich foods with carbohydrates – Carbs increase insulin levels, which helps shuttle creatine into muscle cells.
Consume protein-rich foods – Amino acids aid in creatine synthesis and overall muscle recovery.
Stay hydrated – Creatine draws water into muscle cells, so maintaining proper hydration is crucial.
Balanced meal planning – Combining different creatine sources ensures adequate daily intake for muscle growth.

No, says Yasi Ansari, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “The body can make creatine on its own and from a diet that contains enough protein and creatine-rich food sources," she told TODAY. "However, we know our bodies can only do so much, and there are differences between how much males and females can store, therefore, supplementation can be effective in filling the gaps when needed," she added.

Creatine is associated with side effects like water retention, gastric issues, muscle cramping and dehydration. People with kidney or live disease, those with diabetes, pregnant women and lactating mothers and people with bipolar disorder should avoid taking creatine. Did Hina Khan ignore signs of cancer​