Creatine (sometimes referred to as creatine monohydrate) has been called a “phenomenon” in the bodybuilding community and is among the best-selling supplements to gain muscle. To date, well over 500 research studies have evaluated the effects of creatine supplementation on muscle growth, metabolism, exercise capacity and many other markers of health. According to researchers of the Exercise and Sport Nutrition Laboratory at Baylor University, “About 70% of these studies report statistically significant results, while remaining studies generally report non-significant gains in performance.” 
So most research shows that creatine works — but is creatine safe? Depending on whom you ask, creatine may be “remarkably safe for most people” or potentially capable of causing certain side effects. Most researchers today feel that creatine can be safely consumed — and not only by athletes, but also by people looking to give their energy and metabolism a boost.
What are some of the benefits of taking creatine (if any) according to studies? People who take creatine supplements usually do so because it has been shown to offer help with physical performance, improving body composition, energy output and even cognitive enhancement. While it might be effective for building muscle and increasing strength, on the other hand there can also some negative effects that have been associated with creatine.
Most studies have found that not every person reacts to creatine in the same way: Some may experience more results and health improvements, while others deal with creatine side effects like indigestion and fluid retention. Below we’ll look a the pros and cons of using creatine, what to expect if you begin “creatine loading,” and how you can maximize your results while still using creatine safely.
What Is Creatine Monohydrate?
Creatine monohydrate is a small peptide that is made up of amino acids (the “building blocks of protein”). It is formed in the liver, pancreas and kidneys, mostly with the help of the amino acids called glycine, arginineand methionine. In supplement form, creatine was first introduced to the public in the 1990s after Olympic athletes were reported to be using it to improve performance. Today, creatine is one of the “most widely used nutritional supplements or ergogenic aids” available on the market. 
What does creatine do to your body exactly to cause the physical and mental changes described above? Despite what many people think, creatine is not a steroid, and it’s not an unnatural/man-made product.
Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles. About 90 percent to 95 percent of creatine is stored in our muscles, with the rest found in the heart, brain, liver, kidneys, testes and almost every cell. Creatine is taken in supplement form to help boost the production of energy in the body. It has the job of storing phosphate groups in the form of phosphocreatine, which support the release of energy and therefore help build strength and the growth of muscle mass.
Taking creatine can be useful for boosting production of energy in the form of adenosine triphosphate (ATP). ATP is sometimes referred to as the “molecular currency” of the body, since it helps store and transport chemical energy within cells. ATP is needed for cellular functions and is the source of fuel for our muscles — especially when they are working hard, such as during exercise.  When we eat foods we acquire a mix of macronutrients (carbohydrates, fats and proteins) that are used to produce ATP, and creatine helps this process by donating a phosphate group that helps with ATP creation.