Creatine is a key compound in the body’s energy metabolism, especially within skeletal muscle, where it helps rapidly produce ATP—the primary energy source for cellular activity. Derived from amino acids and stored as creatine phosphate, it fuels short bursts of high-intensity effort through the phosphocreatine system. This mechanism supports muscle performance, recovery, and overall energy efficiency.
Understanding how creatine works reveals its vital role in muscle function, mitochondrial activity, and cellular energy balance. Whether produced naturally or consumed as creatine monohydrate, it enhances the body’s ability to regenerate ATP during demanding physical exertion, making it essential in both athletic and metabolic health contexts.
What is creatine?
Creatine is a natural energy source for the contraction of skeletal muscles, facilitating their ability to flex during physical exertion, particularly during exercise. About half of the body’s creatine supply, equating to 1 to 2 grams per day, is obtained through dietary sources, primarily from protein-rich foods, such as red meat (pork, veal, and beef), seafood (fish and shellfish), and animal milk variants, like cow, goat, and sheep milk. Meanwhile, roughly 50% of creatine is synthesized by the liver, kidneys, and pancreas. These organs distribute around 95% of the produced creatine to skeletal muscles, utilizing it as a readily available energy source during physical activity. The remaining 5% is allocated to other tissues, including the heart and brain.
Besides, creatine supplements are available on the market as they help support those with high physical activity levels or inadequate creatine intake from their diet. These products come in various forms, including powders, tablets, capsules, liquids, and energy bars, catering to diverse preferences and lifestyles.
So, does creatine increase height or stunt height?
Although some reckon that creatine supplementation might affect growth, no scientific evidence supports this claim.
As mentioned above, creatine serves as a source of muscle energy, aiding in activities, such as exercise and physical exertion. By enhancing muscle performance and facilitating efficient energy production, creatine indirectly contributes to an individual’s fitness and physical well-being.
Adequate nutrition and exercise are vital, especially for teens experiencing rapid growth and development. However, supplementing creatine during this period also supports the body’s overall physiological processes, including muscle development and strength gains. This, in turn, may indirectly contribute to improved athletic performance and physical conditioning.
Is there anything else?
Creatine supplementation has been shown to enhance recovery following intense physical activity, reducing the risk of injuries and promoting consistent participation in exercise and sports. As a result, creatine can help you maintain an active lifestyle, which is essential for overall physical development and well-being.
Creatine helps increase and stimulate the development of muscle mass.
What considerations should teens notice when using creatine?
If your teen is looking to build their muscles, the best thing is to focus on proper diet and training techniques. In case you consider creatine supplementation, it is generally safe and effective. However, there are certain guidelines to consider when using creatine.
Only consider creatine if your child is engaged in serious supervised training
If your child is not a competitive athlete, they do not need to take creatine. Because they can make progress without any supplements as long as they are training properly and consuming adequate protein (0.7 to 1g per pound of body weight per day). But if they compete in power sports, such as wrestling or weightlifting, using creatine might give them a competitive edge. Just make sure to consult the coach about the use of creatine.
Only use creatine with the approval of a physician
If you think creatine supplementation is necessary, discuss it with your doctor. Because certain people should avoid creatine, such as those with liver or kidney disease, as well as high blood pressure. Your doctor might assess your child’s health and let you know whether or not it is safe to use creatine.
Take the suitable dose
It is recommended about 3-5g a day for adults. However, teenagers should take the lowest effective dose – 3g. This amount is enough to saturate their muscles within weeks. Plus, using less creatine helps you get more value for your money.
Stay hydrated when taking creatine
Creatine draws water into muscle cells, leading to dehydration if adequate fluid intake is not maintained. Teens should be reminded to drink plenty of water throughout the day, especially during periods of increased physical activity or when supplementing with creatine. This helps ensure optimal hydration levels and supports overall health and performance.
Choose third-party tested creatine
Choosing a creatine supplement that has been tested by a recognized third party ensures it does not include any harmful contaminants, as well as delivers a high level of quality.
What the Research Says: Clinical Studies on Creatine and Height
Current peer-reviewed creatine height studies do not support a direct link between creatine supplementation and increased height. A review of double-blind, placebo-controlled trials indexed in major clinical databases (PubMed, Cochrane Library) reveals that no large-scale longitudinal studies have demonstrated statistically significant changes in height due to creatine intake. Most studies involving adolescents or young athletes focus on changes in body composition data, including lean muscle mass and fat reduction, rather than linear growth. In a 2003 randomized trial involving 19 rugby players aged 16–18, creatine was administered at 20g/day for 5 days followed by 5g/day for 21 days; while improvements in strength and fat-free mass were recorded, no anthropometric height changes were observed.
Further clinical trial creatine height research highlights that growth-related endpoints, such as height, are rarely primary outcomes in creatine studies. Dosages in reviewed trials typically range from 3–20g/day, with durations from 5 days to 12 weeks. Sample populations include adolescent athletes, post-pubertal males, and children with muscular dystrophy. In each case, although creatine supplementation showed benefits in energy metabolism and muscle recovery, there was no clinical evidence of accelerated growth in stature. The lack of height-related effects appears consistent across variables such as age, creatine dosage, and baseline nutritional status. Overall, the creatine supplement research landscape suggests that while creatine is a safe and effective ergogenic aid for muscle development, its influence on height remains unsubstantiated by clinical evidence.
What happens when taking creatine?
Most creatine directly enters your skeletal muscles, transforming it into a compound of creatine and phosphoric acid. Then this compound helps create adenosine triphosphate (ATP), an energy source that the cells use when exercising.
Aside from delivering more energy and increasing muscle growth, creatine helps:
- Promote muscle recovery: As exercising, you create micro-tears in the muscle fibers. And when recovering, the micro-tears heal and make the muscles stronger.
- Boost anabolic hormones: These hormones are necessary to contribute to growth and tissue repair. They include human growth hormone, insulin, testosterone, and estrogen.
- Increase water content in muscle cells: Better cell hydration might develop muscle growth and decrease dehydration and muscle cramps.
- Support memory: Creatine might boost the amount of phosphocreatine in your brain.
How about the opposite situation?
When you stop using creatine, its level will gradually drop over the next few weeks. Although your body can make creatine naturally, some side effects might happen because you adjust to lower creatine levels. For instance, you might deal with loss of muscle mass, fatigue, weight loss, and even a short-term decrease in natural creatine production. Therefore, you need to maintain added strength through exercising regularly.
How about taking creatine daily? Is it necessary?
In fact, each person is unique, and how often you take it and how much creatine you need depends on many factors. That’s why you need to talk to your doctor before taking this substance.
- Read more: Best drink for height growth
Final words,
While creatine does not possess the magical ability to increase height, it offers benefits for physical development when combined with a balanced diet and regular exercise regimen. Its role in enhancing muscle performance, aiding recovery, and promoting muscle growth makes it a valuable supplement for individuals looking to optimize their athletic performance and overall well-being. Importantly, creatine should be approached with caution and used in consultation with healthcare professionals to ensure safe and effective usage.
