Does your body produce creatine itself?

Yes, about 1 gram of creatine per day is produced by the liver, kidneys, and pancreas from amino acids. You can supplement this through a supplement and intake of animal protein.

Who benefits from creatine supplements?

Athletes and sportspeople (to support muscle strength during explosive exercises) Women (due to lower muscle mass and meat consumption) Vegans and vegetarians (due to the absence of meat consumption) 55+ (to support muscle mass)

Is creatine found in food?

Yes, especially in red meat, fatty fish, and shellfish. Vegan or vegetarian diets contain virtually no creatine.

Is creatine safe for long-term use?

Yes, creatine is one of the most researched supplements in the world and is considered safe at the correct dosage.

Is creatine doping-free?

NoordCode Creatine Pro is doping-free. If you want to be sure your creatine is safe and doping-free, choose NZVT-tested products. This system offers elite athletes the highest possible assurance regarding the absence of doping-related substances.

What are possible side effects of creatine?

Although creatine is generally safe, some people may experience mild side effects such as bloating or stomach discomfort. These are usually preventable by drinking enough water and not “overdosing.”

Do you need to ‘load’ creatine?

Some athletes choose a loading phase (20 grams per day for 5–7 days). This would saturate the creatine stores faster. There is no scientific proof for this. EFSA notes positive effects at 3 grams per day. NoordCode advises 5 grams per day.

Is creatine also good for your brain?

There are no approved claims for creatine regarding improvement of cognitive functions during sleep deprivation or mental effort.

Can you combine creatine with coffee or caffeine?

Yes, you can. It used to be thought that caffeine reduced the effect of creatine, but recent studies show this effect is minimal to non-existent.

Creatine deficiency. How much creatine do you need per day?

Q: How much creatine do you need per day?

EFSA recommends a daily intake of 3 grams of creatine for a beneficial effect on strength during explosive power efforts. NoordCode advises a dosage of 5 grams per day as a supplement to a healthy diet.

Q: What does creatine do in your body?

Creatine occurs naturally in your body and is part of the phosphocreatine system in your muscles: a fast energy buffer that helps form ATP during short, intense efforts (think sprints or heavy gym reps). Creatine increases physical performance during successive, short-term, high-intensity exercises. The beneficial effect is obtained with a daily intake of 3 grams of creatine. For adults aged 55 and older, daily intake of creatine can enhance the effect of resistance training on muscle strength, when taken at ≥ 3 grams per day in combination with regular strength training. Creatine is mainly stored in skeletal muscles and is quickly utilized when you need to deliver power.

Can you have a creatine deficiency? Creatine is one of the most researched and safest supplements in the world. In this article, you’ll discover what creatine does, how much you need, how to recognize a deficiency, and who might benefit from supplementation.

How much creatine do you need per day?

How much creatine you need per day depends on age, gender, and activity level. Supplementing your daily creatine intake has many beneficial effects. A daily intake of 3 g creatine applies here. This claim has been studied and determined by EFSA.

The EFSA, or European Food Safety Authority, is an agency of the European Union that provides independent scientific advice on food safety.

Should you supplement creatine?

Can your body produce creatine on its own? The liver, kidneys, and pancreas can synthesize creatine from amino acids like arginine, glycine, and methionine. This amounts to about 1 gram per day. Additionally, you get a small amount through food. Creatine is mainly found in animal products like meat and fish.

With about 1 gram per day, this production is often insufficient to meet peak demand or maximum creatine storage.

With increased muscle activity or limited food intake, you can optimize creatine levels by supplementing.

What is creatine and what does it do in your body?

Creatine is a substance that your body can produce on its own and that you also get through food. In your muscles, creatine combines with phosphate to form the phosphocreatine system. This is a fast energy buffer that helps in the production of ATP. ATP (Adenosine TriPhosphate) is the universal energy carrier in all living cells. It is a molecule that stores and releases energy for virtually all cellular processes, such as muscle contraction, nerve impulses, protein synthesis, and the functioning of organs.

In this way, creatine helps improve performance during explosive strength efforts, such as HIIT, sprints, or heavy strength sets. The beneficial effect is obtained with a daily intake of 3 grams of creatine.

Creatine is mainly stored in your skeletal muscles. There, it is quickly available when you really need to push. That’s exactly the role of the phosphocreatine system.

Creatine in food: where is it found?

Creatine is found almost exclusively in animal products. Foods such as red meat, fatty fish, and shellfish provide the most significant contributions.

Historically, our ancestors likely ate 450-900 grams of meat per day. This provided sufficient creatine. Preparation and type of meat or fish also influence creatine content. 450 grams refers to raw, red meat or fish per day. Salmon is included here. For “well done” and white meat (like poultry) or white fish, you need 900 grams per day. If you don’t eat a kilo of meat daily, a supplement can help fill this gap and improve muscle performance and overall health.

Does your body produce creatine?

Yes, your body also produces creatine. The liver, kidneys, and pancreas can synthesize creatine from amino acids like arginine, glycine, and methionine. At around 1 gram per day, this production is often insufficient to meet peak demand or maximum creatine levels—especially with increased muscle activity or limited intake of animal foods.

With rare genetic disorders in creatine synthesis or transport (such as AGAT or GAMT deficiency), this system doesn't function properly. Treatment or supplementation under medical supervision are an option.

When is suppletion useful?

Your body uses creatine daily. Supplementation is particularly relevant for anyone involved in intense physical activity, due to its effect on muscle strength and physical performance. Below are the groups often studied in scientific research.

Athletes

Creatine is a popular supplement among athletes and in fitness environments. Creatine improves performance in explosive strength exercises and successive sets of short, high-intensity movements. This applies with a daily intake of 3 gram of creatine per day.*

If the supplement is NZVT tested and doping-free certified, it is safe for professional athletes.

Recreational athletes

Creatine is balanced for athletes. Even if you're not a pro, but regularly engage in intense physical activity, you may benefit from well-filled creatine stores. In combination with training, supplementation can help maximize the effect of your efforts, when taken at a minimum of 3 g per day.

Women

Women naturally have lower creatine stores. This is partly due to generally lower muscle mass. Additionally, meat consumption among women is typically lower than among men.

Vegans & vegetarians

Because plant-based foods contain virtually no creatine, vegetarians and vegans miss this source. For them, the EFSA’s general recommendation also applies: the beneficial effect of creatine is achieved with a daily supplement of 3 grams.

55+

After age 30, you lose muscle mass every year. The main benefit of creatine is improving endurance and strength during resistance training. A daily creatine supplement can enhance the effects of resistance training for muscle strength in adults over 55. This helps reduce the risk of sarcopenia (age-related muscle loss).

When should you take creatine?

This supplement isn’t just beneficial for top athletes. Even if you don’t exercise, you can benefit from the positive effects of creatine every day. For consistency, it’s useful to choose a fixed time. NoordCode recommends a 5 g supplement in the morning. Mix it into your water or smoothie. Since it doesn’t dissolve, stir well before use.

Is Creatine safe for daily use?

NoordCode Creatine Pro is made from Creapure®. Manufactured in Germany using a water-based process. Unlike cheaper Chinese production, it contains no unwanted substances or byproducts. As the purest creatine on the market, you can use it daily. Read more about the difference between Creatine Pro and creatine monohydrate.

Are there any side effects?

A common concern around creatine is the side effect of water retention. However, there is no scientific proof for this concern. The water retained by creatine is mostly within the muscle cells, not under the skin. This leads to an increase in muscle mass without looking bloated.

Studies show that weight gain from creatine can be attributed to increased muscle mass, not excess water weight. Want to avoid water retention? Some people prefer to build up their creatine use. This helps your body adjust and minimizes any temporary water retention.

What is the best timing?

According to Dr. Darren Candow, the leading professor researching creatine, the timing of creatine intake makes little difference to its effectiveness. So you can take creatine at a convenient time of day, including before or after training.

What is NoordCode Creatine Pro?

NoordCode Creatine Pro combines the benefits of Creapure® and AstraGin® for superior absorption and effectiveness. NoordCode focuses on pure and reliable ingredients of European origin whenever possible, so you can be assured of the highest quality standards and purity.