Creatine is primarily made from three amino acids: L-arginine, glycine, and L-methionine. The body naturally produces creatine, mainly in the kidneys and finalized in the liver, using these building blocks. However, creatine is also readily available through dietary sources like seafood and red meat, though in much smaller quantities than those found in commercially produced supplements.
How Creatine is Synthesized
While the body naturally synthesizes creatine, commercial production involves a different process. One method uses sarcosine and cyanamide, which are combined under heat and pressure to create a liquid. This liquid is then cooled and solidified to form crystalline creatine.
Creatine's Role in the Body
Creatine plays a vital role in energy production within the body, particularly in muscle and brain tissue. It facilitates the recycling of adenosine triphosphate (ATP), the primary energy source for cellular processes. Approximately 95% of the body's creatine is stored in skeletal muscle, with the remaining 5% found in the brain. Creatine makes up about 1% of the total volume of human blood.
Dietary Sources vs. Supplements
While creatine is naturally present in certain foods, the amounts are relatively low. Supplements are commonly used to increase creatine levels, aiming to enhance athletic performance and muscle growth. Commercial creatine supplements are often synthesized chemically, offering a concentrated form of this important compound.
