How is creatine made?

Creatine (methylguanidineacetic acid) is a naturally occurring molecule derived from amino acids and primarily stored in skeletal muscles. Creatinine is also found in the liver, pancreas, testes, and kidneys, albeit in much smaller quantities.

People buy creatine monohydrate mainly to increase their muscle mass, reduce muscle fatigue, and improve their physical or athletic performance. Should you also rush to the store immediately for the best creatine monohydrate supplements?

Well, studies at least indicate that creatine can increase performance during short bursts of intense exercise with a brief maximum effort, such as sprinting or bench pressing. However, creatine does not offer an endurance advantage in aerobic training.

How is synthetic creatine made?

Synthetic creatine is produced through a chemical process known as the Sarett reaction. This process involves combining sarcosine (a derivative of glycine, an amino acid) and cyanamide (an organic compound) under controlled conditions.

This combination takes place in an aqueous solution and undergoes a series of chemical reactions, including the formation of an intermediate, guanidinoacetate. This intermediate is then methylated using methyl-donor compounds such as S-adenosylmethionine, leading to the formation of synthetic creatine.

Synthetic creatine is made through a chemical process.

Creatine in food

Creatine is also found in protein sources in food, including milk, red meat, and some seafood, but it can also be made synthetically and is often sold as a dietary supplement.

The average human intake of creatine from food sources is about one gram per day.

How is creatine made in your body?

Creatinine is primarily synthesized in the liver. The enzyme glycine transaminase transfers an amidine group from arginine to glycine, forming guanidinoacetic acid. This acid is then methylated by the enzyme guanidinoacetate methyltransferase to form creatine.

The creatine is then transported via the bloodstream to storage sites, 95% of which are in skeletal muscles. There, approximately 60 to 70% of the creatinine is phosphorylated by adenosine triphosphate to form phosphocreatine, which prevents the molecule from being transported across the plasma membrane and keeps it within the muscle cell.

When creatine is consumed through diet, it is transported from the intestine to the appropriate storage sites.

What is creatine powder made of?

Creatine monohydrate powder is made from sarcosine and cyanamide. They are usually combined in a reactor with other catalyst compounds. Sarcosine resembles a salt, and don't confuse cyanamide with cyanide.

Once in the reactor, it is heated and pressurized to form creatine crystals. At this point, unwanted particles are removed with a centrifuge before being vacuum-dried.

It is usually ground into a fine powder to improve solubility. With creatine monohydrate, it is typically ground to about 200 mesh so it is an extremely fine creatine powder, meaning it dissolves easily and is absorbed when mixed with a liquid to make a drink.

The resulting powder is usually mixed with a high-sugar sports drink or with a shake and taken before or after training to support training performance.

Also read: How long can you use creatine?

Is creatine animal-derived?

Creatine is a natural substance found naturally in animal-derived foods. It is a nitrogenous organic acid primarily found in meat and fish. In foods, creatine is therefore predominantly of animal origin. This makes it an important consideration for vegetarians and vegans, who may not get enough creatine through their diet.

Fortunately, creatine supplements are not derived from animal sources.

Creatine powders are (as explained above) synthetically produced in laboratories. This process involves creatine being made by the chemical synthesis of certain amino acids, without the use of animal products. This makes these supplements suitable for vegetarians and vegans.

Read more about: When to take creatine?

What does creatine do?

Creatine is used as a primary energy source in muscles, especially by fast-twitch skeletal muscle fibers. Muscles use ATP during exercise, and the byproduct is adenosine diphosphate (ADP). Creatine helps replenish ATP because its phosphorylated form is an immediate source of high-energy phosphate groups picked up by ADP to form ATP, thus acting as a buffer that sustains ATP production.

Because phosphocreatine is initially made by converting creatine by ATP, a lack of ATP will slow down phosphocreatine synthesis. During strenuous exercise, the ATP:ADP ratio decreases dramatically as the high-energy phosphate groups from ATP are used up.

This can lead to muscle failure during short bursts of intense anaerobic training such as strength training. However, creatine phosphorylates ADP and converts it back into ATP. It is therefore crucial for maintaining an ATP:ADP ratio that delays muscle fatigue and extends the duration of intensive training.

Learn more about: Creatine and muscle growth

Buying creatine supplements

Many people who do strength training would likely agree that creatine is one of the most popular dietary supplements athletes can find. You can, of course, buy creatine on Vitamines.com, but also in sports stores,

The supplement is sold in nutrition stores, sports stores, and even grocery stores, and many manufacturers ensure the product is available in various forms, including liquids, powders, and capsules.

Some studies on the effect of oral creatine supplements during exercise suggest that it significantly increases phosphocreatine levels in fast-twitch glycolytic fibers. Many researchers agree that it increases the amount of work that can be done in short-duration maximal effort trials.

Creatine use

There is no universal agreement on the standard dosage or duration of oral creatine supplements, but many athletes use them for a few months at a time, with a month in between. The best way to use the supplements is to take them immediately after training and in combination with a high-glycemic index drink.

Effects on the skin

Preliminary research on its effect on skin aging suggests that daily application of a creatine-containing cream for six weeks can reduce skin wrinkles in men. Another study indicated that a cream with creatine and folic acid can improve sun-damaged or wrinkled skin.

People with low creatine levels, such as those following a vegan or vegetarian diet, may also benefit from taking the supplements.

Possible side effects

Creatine supplements can lead to weight gain, high creatine levels in urine and/or blood, and kidney dysfunction. Creatine supplements should certainly not be taken by people with a history of kidney dysfunction. Less common side effects include stomach upset, dehydration, and muscle cramps.

Also read: Is creatine bad for your heart?

Conclusion

Creatine is a nitrogenous organic acid and is primarily present in meat and fish. However, creatine monohydrate supplements are synthetically manufactured in laboratories through the chemical synthesis of amino acids, independent of animal products. Creatine supplements are therefore also perfectly suitable for vegetarians and vegans.