1. Supports cellular energy. Creatine is a nitrogenous organic acid that helps supply energy to cells throughout the body, particularly muscle cells. Creatine makes up about 1 percent of the total volume of human blood.

Between 1.5 and 2 percent of the body’s creatine store is converted for use each day by the liver, kidneys, and pancreas. It’s then transported through the blood and used by parts of the body for energy.

The average person needs between one and three grams of creatine per day. Around half of this comes from the diet, and the rest is produced by the body. Increasing creatine levels via supplementation may support cells’ energy levels.

2. Supports athletic performance. Some athletes take oral creatine supplements to increase cellular energy production — ultimately allowing them train harder and perform better.

Creatine might also benefit athletes who need short bursts of speed or muscle, including sprinters, weight lifters, and endurance athletes.

While not all athletes respond in the same way to creatine supplementation, it’s widely accepted that supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high-intensity exercises.

To maximize the benefits of creatine supplementation, I recommend combining it with taurine, an amino acid and required building block of protein. Taurine is created by the body and can be found in the brain, retina, heart, and blood platelets. Taurine can be sourced from foods like meat and fish, but also via supplements.

Together, creatine and taurine supplements support improved athletic performance and energy levels for training.

3. Increases muscle mass. Creatine has also shown to increase fat free muscle mass and muscle morphology with concurrent heavy resistance training, as compared to resistance training alone.

Taking creatine as a supplement can increase muscle creatine content by up to 40 percent above normal levels. In turn, this promotes muscle gain by allowing you to perform better during exercise, ultimately leading to increased muscle mass.

Creatine can also increase water content in your muscle cells, triggering your muscle cells to swell and signal muscle growth.