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Creatine is an amino acid that is naturally produced by the body from the liver, pancreas, and kidneys. Amino acids are actually the building blocks of protein. A creatine supplement is not a vitamin, mineral, herb, or even a steroid as it is found naturally in the human body, and even in the bodies of most animals. Food sources of creatine include chicken, beef, pork, turkey and fish, although one would have to eat about 10 pounds of meat to get the same amount of creatine you would get by taking a 20 gram supplement serving. On average, a person that weighs about 160 lbs naturally has 120 g of creatine stored in their body, mostly in the muscles. So why take a creatine supplement? Here are some of the benefits of creatine:

1. Provides additional energy for the muscles.

2. Increases the size of your muscles.

3. Buffers lactic acid build up.

4. Increases energy levels.

5. Speeds up recovery rate for injuries.

6. Aids in fat loss.

7. Increases strength.

8. Increases endurance.

Contrary to popular belief, both men and women can benefit from taking creatine. The excess that is not used in the body is merely converted in something called creatinine and is simply excreted from the body. Hundreds of studies on creatine have shown there to be very minimal, if any, side effects. The few short term side effects reported have been upset stomach, cramps, and dehydration, and most of these can be cured by drinking lots of water with the supplement. Also, as mentioned before, it is NOT a hormone and does not affect your hormone levels as some other supplements can. Creatine supplements come in powder, liquid, pill, or gum form-all are effective but powder supplements are more easy to use as it can be added easily to smoothies or other beverages and is normally slightly cheaper than the other forms.