Mainly synthesized by the liver, kidneys and pancreas, creatine plays an important role in muscle energy production. This molecule can also be obtained through the diet, by eating meat and fish, or through targeted supplementation.
How is creatine produced in the body?
What is creatine?
Creatine is a molecule naturally present in the body and involved in the energy metabolism of muscle cells. It enables the rapid regeneration of ATP (Adenosine Triphosphate), the main source of energy mobilized during physical effort.
Creatine is particularly important for short, intense efforts, such as weight training or repeated sprints.
Our body replenishes its creatine reserves in two ways:
- Endogenous production (natural synthesis of around 1g/day)
- Diet (certain creatine-rich foods such as meat and fish supplement the body's reserves)
The absence of animal products in the diet reduces creatine intake.
Creatine is then 95% stored in our muscles, where it waits to be used to produce fast energy. The remaining 5% is mainly found in the brain.
Which organs produce creatine?
Creatine synthesis is a complex process involving several organs working in synergy1,2:
1 - The kidneys: key players in synthesis
- Contain the AGAT enzyme (arginine: glycine amidinotransferase)
- This enzyme convertsarginine and glycine into guanidinoacetic acid(GAA)
2 - The liver: the central organ of production
- Receives GAA from the kidneys
- Contains the enzyme GAMT (guanidinoacetic acid methyltransferase)
- This enzyme converts GAA into creatine by transferring a methyl group.
- Releases creatine into the bloodstream
Once in the blood, creatine is transported to the muscles by a specific sodium- and chlorine-dependent transporter (SLC6A8).
3 - The pancreas : secondary role
- Contains both AGAT and GAMT enzymes
- Minor contribution to overall creatine production
4 - The brain: a special case
- Its own AGAT and GAMT enzymes
- Can produce its own creatine autonomously
- Local production meets the specific needs of brain tissue
Although the liver is the body's main creatine producer, the brain is able to synthesize its own creatine to meet its specific needs.
Why take supplements?
Many athletes seek to increase their creatine levels through supplementation in order to improve their performance.
Maintaining a daily intake of creatine saturates muscle reserves, enabling you to increase the intensity of your training.
Here are the effects of creatine supplementation:
- Increased maximum force
- Improved recovery
- Increased training volume
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Creatine supplementation is kidney-safe in healthy individuals.
An optimal creatine regimen generally begins with 3 to 5 grams of creatine daily for 4 to 8 weeks, including rest days, followed by a rest period.
Continuous creatine intake is safe, but may reduce sensitivity to the supplement. We do not recommend it.
Other frequently asked questions about creatine
Does the body's creatine production influence hormone levels?
Natural creatine synthesis does not directly affect hormone levels such as testosterone or estrogen. Contrary to popular belief, creatine is not an anabolic steroid and does not interfere with the endocrine system.
Some people sometimes worry about potential side effects on libido or hormonal functions. To dispel these myths, read our article explaining why creatine is not a steroid and how it actually works in the body.
Does creatine produced by the body have different effects to creatine taken as a supplement?
Endogenous creatine (produced by the body) and exogenous creatine (from supplements) are chemically identical. The main difference lies in the quantity available to the muscles. Supplementation makes it possible to significantly increase muscle reserves, which is not possible with endogenous production alone. If you're wondering which form of supplement to choose, compare creatine powder or capsules to determine which option best suits your needs and preferences.
Can creatine cause digestive problems?
Creatine produced naturally by the body does not cause digestive problems. Creatine supplements, on the other hand, can sometimes cause intestinal discomfort, particularly during the loading phase or if the quality of the product is poor.
These symptoms include bloating, abdominal pain or diarrhea. To minimize these undesirable effects, find out how to prevent creatine-related digestive disorders by splitting doses, staying sufficiently hydrated and choosing high-quality creatine such as Creapure®.
Is creatine production affected by fasting or Ramadan?
Prolonged fasting can actually affect endogenous creatine synthesis, as some of the precursors required for its production (amino acids) are less available during periods of dietary restriction.
During Ramadan or other forms of intermittent fasting, natural creatine production may be temporarily reduced. If you fast regularly, consult our advice on taking creatine during Ramadan to maintain your sporting performance while respecting your religious or dietary practices.
Do women produce less creatine than men?
Women generally have 70-80% lower endogenous creatine reserves than men. This difference can be explained by lower muscle mass and hormonal variations.
During the menstrual cycle, menopause or pregnancy, creatine metabolism can be affected. For this reason, women can derive many benefits from creatine supplementation, both for their sporting performance and for their general health, including bone density during menopause.
Does the body produce creatine naturally?
Creatine is naturally produced by the human body in the liver, kidneys and pancreas, but it is also found in certain foods, mainly of animal origin. Red meats and fish contain the highest concentrations of creatine, with around 4 to 5 grams per kilogram for beef and up to 10 grams for certain fish such as herring.
For those following a vegetarian or vegan diet, discover the proven benefits of creatine and the importance of supplementation to compensate for the absence of dietary sources.
Is endogenous creatine enough to improve endurance performance?
The amount of creatine naturally produced by the body is generally insufficient to optimize performance in endurance sports.
Although creatine is primarily known for enhancing performance in short, intense efforts, it can also play a role in certain endurance sports involving high-intensity phases. To understand how creatine can benefit endurance athletes, take a look at our guide to the effectiveness of creatine in endurance sports, which explains its impact on different types of effort.
Does creatine production change during a muscle lean phase?
Endogenous creatine synthesis is not significantly altered during a lean phase, but muscle reserves may decline if food intake is reduced. Creatine can play an important role during this period in preserving muscle mass while losing fat. If you're in the muscle definition phase, find out whether creatine is suitable for muscle drying and how to use it effectively to maintain your performance while achieving your body composition goals.
What's the difference between creatine and the BCAAs produced by the body?
Creatine and BCAAs (branched-chain amino acids) are two different compounds with distinct functions in the body. Creatine is synthesized by the liver, kidneys and pancreas from three amino acids (glycine, arginine and methionine), while BCAAs (leucine, isoleucine and valine) are essential amino acids that the body cannot produce. To understand their respective roles and know which one to choose according to your objectives, consult our detailed comparison of BCAAs and creatine, which explains their mechanisms of action and specific benefits.
To find out more :
- Does your blood test show high creatinine levels? We help you interpret creatine levels in the blood and understand what this really means for your health.
- It is possible toincrease creatine production naturally, in particular through diet: discover the best food sources and practical advice.
