Simulation shows how creatine really works inside your body as all benefits explained

Creatine is one of the most popular supplements people take as it can help them to develop muscle mass and recover faster from the strain of bodybuilding.

Your body produces about half the creatine you'd normally use thanks to your liver, kidneys and pancreas, while the other half comes from your diet where eating protein-rich foods will help supply it.

The supplements come on top of that for people who reckon they don't get enough of the stuff, and according to the Cleveland Clinic when you take creatine it mostly goes to your skeletal muscles.

It then gets converted into a compound of creatine and phosphoric acid called 'phosphocreatine', which in turn helps create adenosine triphosphate (ATP) that provides energy to your muscles during exercise.

With more energy and a boost to muscle growth, creatine can help your muscular development as it also activates cells in your muscles that repair them after tearing to build them up stronger.

They also boost hormone growth and increase the amount of water in muscle cells which can also help prevent cramps, while a simulation claims it also makes them 'look bigger and fuller'.

Creatine supplements can help you develop muscle, but studies into their impact on the mind have also found them to be beneficial (Getty Stock Photo)

The other benefits of creatine

In addition to the physical benefits to your muscles studies have indicated a link between creatine and your brain.

Research into the other benefits found it may help ward off cognitive decline and keep away the symptoms of fatigue, meaning it can be useful in tackling long covid.

A study from Scientific Reports found that a dose of creatine could help the brain cope with sleep deprivation, while another paper found it could 'reduce inflammation and oxidative stress, which can affect the brain'.

Scott Forbes, PhD, said it could also 'reduce the risk of depression and anxiety' and have a 'neuroprotective' quality.

It has also been linked with a reduced risk of developing certain cancers as a body with a stronger immune system might be better at fighting off the development of cancer.

As such creatine is being looked at for its ability to not only benefit the body but also the mind.

The possible downsides of creatine

While the benefits to muscle growth are well documented and creatine supplements are increasingly popular among gym-goers, there are a number of other benefits to taking the supplement as well.

There are also some dangers of taking too much of the stuff as doctors have warned that overdoing it on the powders, snacks and supplements can lead to gut inflammation.

Some studies have also raised the alarm over the possibility of kidney damage after scientists found increased markers of kidney disease in urine.

There are also links between creatine and bloating as the effect it has on muscle water retention can result in a short-term of uncomfortable bloat.