Creatine is an amino acid (building block of protein) that naturally occurs in the human body and in animals. Humans make about 1 to 2 grams of creatine per day from other amino acids. For optimal health, you need an additional 3 to 5 grams per day from food, with typical sources being red meat, lean meats, and seafood.
Creatine’s benefits include increasing energy production, improving muscle strength and bone mass, preventing chronic diseases, enhancing brain health, and regulating blood sugar. People also use creatine supplements to improve exercise performance and muscle mass.
1. Beef
Beef is a red meat considered one of the most complete sources of protein. Other types of red meat are pork and lamb. The exact creatine content will vary depending on the type of red meat.
Beef has a high creatine content. It contains about 0.5 grams per 4 ounces of red meat. Beef has an impressive amino acid profile. It contains all nine essential amino acids, substances the body cannot produce and must obtain from the diet.
Amino Acids
Amino acids are molecules that living things need to make proteins. The human body needs about 20 different ones to function. Nine of these (the essential amino acids) can only be obtained from the food you eat.
Animal sources include these nine amino acids in the best proportions to meet the body’s needs, while many plant sources may have lower amounts of one or more of the essential amino acids. A diet with a variety of protein sources can help meet daily protein needs.
2. Pork
One single serving of pork contains around 0.5 to 1 gram of creatine.
Pork is also loaded with protein. Just one 4-ounce serving of roasted pork loin contains over 27 grams of protein. It also contains high amounts of potassium and vitamin B6.
3. Lamb and Mutton
Sheep meat, including lamb (young sheep) and mutton (adult sheep), is a high-quality source of protein and a rich source of creatine. Some research also suggests that it provides higher creatine levels than chicken, beef, and pork.
4. Poultry
Poultry, including chicken and turkey, can offer many vital nutrients, including creatine. It is known for its lean protein (without much fat) content and is considered a healthy alternative to red meat.
Poultry is high in protein and contains all nine essential amino acids. It also contains high amounts of selenium, phosphorus, and the B complex vitamins.
One 6-ounce chicken breast contains about 0.3 grams of creatine. The juices from bone-in chicken also contain creatine, so saving them to make a savory sauce or gravy can provide more creatine benefits.
5. Game Meat
Wild game meat is any meat that is undomesticated instead of farm-raised. Venison (deer or elk), bison, rabbit, and wild boar are commonly consumed game meats. These meats are considered red meats and are rich in protein, iron, zinc, and B vitamins.
Calculations of creatine for the wild game are not available from U.S. government websites. However, because they are red meats, they likely contain similar amounts of creatine to other types of red meat.
6. Fish
Some fish varieties are outstanding sources of creatine. Fish are also an excellent source of protein and omega-3 fatty acids.
Creatine content in fish varies by fish variety. For example:
- One kilogram (2.2 pounds) of herring contains 6.5 to 10 grams of creatine, which could be up to 0.5 grams per serving.
- Yellowtail contains 5 grams of creatine per kilogram or up to 0.3 grams of creatine per serving.
- Salmon contains 4 grams of creatine per kilogram, or around 0.2 grams of creatine per serving.
- Tuna contains 2.7 to 6.5 grams of creatine per kilogram or up to 0.4 gram per serving, depending on the species.
- Cod contains 3 to 4.4 grams of creatine per kilogram, or around 0.2 grams per serving.
7. Shrimp
The exact amounts of creatine in shrimp will vary based on the species, age, cooking method, and diet.
However, according to research, 1 kilogram of shrimp contains approximately 0.7 grams of creatine. One serving may contain less than 0.1 grams of creatine. While that is not a high amount of creatine, eating shrimp can contribute to your daily creatine intake.
A Note About Dairy and Plant-Based Foods
Creatine is typically not naturally found in plant-based foods. Research shows that vegetarians and vegans have lower muscle creatine stores than omnivores (meat eaters).
Milk is a poor source of creatine. It contains only about 0.1 grams per kilogram (about 32 ounces). Cheeses are believed to contain more creatine and can be a helpful way to increase your creatine intake if you are a vegetarian. Even so, exact amounts of creatine in dairy have not been clinically calculated.
Daily Creatine Needs
For the average adult, the recommended daily intake of creatine is 3 to 5 grams. This level is sufficient to maintain creatine stores and support your overall general health. For most people who eat meat, this can be easily obtained by eating creatine-rich foods.
The recommended intake should be adjusted to support the exercise routines of athletes and people who engage in intense physical activity.
Benefits of Creatine
Creatine is a naturally occurring compound in the human body. It is mainly found in skeletal muscle but also the brain, heart, and other tissues. It is also available as a dietary supplement.
Creatine plays a vital role in providing energy to the body’s cells. It also assists in recycling adenosine triphosphate (ATP), a molecule that helps deliver energy to support muscle contractions.
While more research is needed, supplementing with creatine has been found to:
- Decrease the incidence of heart disease
- Enhance cognitive function in older adults
- Enhance physical performance
- Help lower low-density lipoprotein (LDL) cholesterol and triglycerides (fats in the blood)
- Improve blood glucose levels
- Improve function in people with osteoarthritis and fibromyalgia
- Improve the efficacy of antidepressant medications
- Increase muscle strength and bone mass
- Minimize bone loss
- Reduce fat on the liver
- Serve as an antioxidant to protect against chronic diseases
Supplementation
Most people who eat a diet that includes animal protein do not need to take creatine supplements, as they can get the recommended amounts through their diet.
But if you are an athlete or follow a vegetarian or vegan diet, consult a healthcare provider to determine if supplementation is necessary. They can help you determine if you are getting enough creatine from your diet and offer personalized dosing recommendations, if necessary.
Side Effects
Creatine from diet usually does not cause side effects or adverse effects in itself. But a diet high in red meat is also higher in saturated fat than what is recommended for good health.
Creatine supplementation is generally considered safe, but some people may experience side effects. Side effects of creatine supplements are rare but may include:
- Dehydration
- Muscle cramping
- Upset stomach
Creatine supplements, taken in doses of up to 25 grams per day for up to 14 days, have been used safely. Lower doses, administered for up to 18 months, have also been found to be safe. Even long-term use of creatine supplements, when used correctly and according to dosing instructions, can be safe.
Supplement Safety
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements in the way it does for prescription drugs. That means ingredient labeling may not be accurate. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, the U.S. Pharmacopeia (USP), or ConsumerLab.com. Your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist can also provide personalized recommendations and information on dosing.
Summary
The human body naturally makes about one to two grams of creatine daily, which is mainly found in the muscles, brain, and heart. The recommended daily intake of creatine is three to five grams.
Most people get high creatinine from their diet by eating red meat, lean meats, and seafood. Some benefits of creatine may include energy production, improved muscle strength and bone mass, enhanced cognitive function, protection against chronic disease, and lowered blood sugar.
Athletes and people who do not consume meat may need creatine supplements. Talk to your healthcare provider about whether you actually need supplements and about recommended dosing.
Understanding Creatine: Sources, Benefits, and Recommendations
What is Creatine?
Creatine is a naturally occurring amino acid synthesized within the human body and found in various animal products. Typically, humans produce approximately 1 to 2 grams of creatine each day through the metabolism of other amino acids. To maintain optimal health, an additional intake of 3 to 5 grams daily from dietary sources is advisable, predominantly from red meat, poultry, and seafood.
Health Benefits of Creatine
Creatine is recognized for its multiple health benefits, including:
- Boosting energy production
- Enhancing muscle strength and bone density
- Reducing the risk of chronic diseases
- Improving cognitive function
- Regulating blood sugar levels
Additionally, many individuals use creatine supplements to improve athletic performance and increase muscle mass.
Major Dietary Sources of Creatine
The following foods are notable for their creatine content:
1. Beef
As a rich source of protein, beef contains about 0.5 grams of creatine per 4 ounces. It also provides a comprehensive amino acid profile, including all nine essential amino acids, which are crucial for various bodily functions.
2. Pork
A typical serving of pork offers around 0.5 to 1 gram of creatine. A 4-ounce portion of roasted pork loin can provide over 27 grams of protein, along with essential nutrients like potassium and vitamin B6.
3. Lamb and Mutton
Lamb and mutton are excellent sources of protein, potentially having higher creatine levels than other meats such as chicken or beef. This makes them a valuable addition to a creatine-rich diet.
4. Poultry
Chicken and turkey are known for their lean protein content and generally contain about 0.3 grams of creatine per 6-ounce serving. They also supply essential nutrients including selenium and phosphorus.
5. Game Meat
Wild game meats, such as venison and bison, are generally considered red meats and are thought to contain similar creatine levels to traditional red meats. However, specific creatine values are less documented.
6. Fish
Various fish species are rich in creatine, with content varying significantly among them. For instance, herring can contain between 6.5 to 10 grams of creatine per kilogram, while salmon typically provides about 4 grams per kilogram.
7. Shrimp
Shrimp can contain approximately 0.7 grams of creatine per kilogram, though specific amounts can vary by species and cooking methods. Nonetheless, including shrimp in your diet can contribute to overall creatine intake.
Daily Creatine Intake Recommendations
For the average adult, the recommended creatine intake is between 3 to 5 grams daily to maintain adequate stores and support overall health. Individuals who engage in rigorous exercise or adhere to vegetarian or vegan diets may need to reconsider their intake either through dietary adjustments or supplementation.
Supplementation and Considerations
While most omnivores can meet their creatine needs through diet, athletes or those who don’t consume meat may benefit from supplements. Consulting a healthcare professional can help determine personal needs and effective dosing.
Potential Side Effects
Creatine sourced from food is generally safe with minimal side effects. However, supplementation may lead to dehydration, muscle cramps, or gastrointestinal discomfort in some individuals. Creatine has been documented as safe for long-term use within recommended doses.
Conclusion
Creatine plays a crucial role in energy metabolism and is predominantly stored in muscles. The body’s natural production, supplemented by dietary sources—especially from animal proteins—facilitates its many health benefits. Engaging in regular consultation with healthcare professionals can help tailor dietary and supplementation strategies to individual requirements.
