Your body produces creatine, an organic compound that helps produce energy and keeps muscles healthy and strong.
Many athletes take creatine supplements to boost muscle growth, improve exercise performance, and support recovery.
Some research suggests that creatine may also benefit brain function, improve blood sugar control, and slow down muscle loss as you age.
Creatine in Foods
Creatine is naturally found in seafood, meat, and poultry, but not in plant foods.
Fish, cows, pigs, and chickens store over 90% of their creatine in muscle tissue. Some fish and beef contain similar amounts of creatine per pound (raw), but some fish, such as herring, have more creatine.
Total creatine is 45% more abundant in white, fast-twitch (type I) muscle fibers than in red, slow-twitch (type II) muscle fibers. Fish typically have more white muscle to meet the high-energy demands of swimming, which may explain why some seafood contains more creatine. Ultimately, the amount of creatine varies by species.
Keep in mind that cooking can cause some creatine losses in both seafood and meat.
1. Herring
Creatine: 1.25 grams per 4-ounce serving
Kippered herring is usually served with crackers or scrambled or poached eggs. Herring contains up to 5 grams of creatine per pound, or 1.25 grams per 4 ounces raw, making it one of the richest sources of creatine.
Just 100 grams (a little over 3 ounces) of kippered herring has nearly 25 grams of protein and contains 11% and 9.5% of the Daily Value (DV) for magnesium and potassium, respectively.
2. Salmon
Creatine: 0.5 grams per 4-ounce serving
Salmon contains up to 0.5 grams of creatine per 4-ounce serving (2.0 grams per 1 pound raw). Due to its higher fat content, salmon is a rich source of omega-3s, polyunsaturated fatty acids that contribute to brain and heart health.
Salmon is a good source of protein, and it contains nutrients like calcium, potassium, and vitamins A and B12.
3. Plaice
Creatine: 0.23 grams per 4-ounce serving
American plaice is a type of flounder. Plaice is in the same family as flounder, sole, and halibut. It is a flat fish with two right eyes found in the deep waters of the New England and mid-Atlantic regions.
Plaice contains 0.9 grams per pound (0.23 grams per 4-ounce serving).5 It is considered a lean fish because it has less than 4 grams of fat per 100 grams.
4. Tuna
Creatine: 0.45 grams per 4-ounce serving
Like salmon, bluefin tuna is a cold-water fish with higher fat and omega-3 content than leaner fish. It contains 1.8 grams of creatine per pound, or nearly 0.45 grams per 4-ounce serving.
Bluefin tuna is one of the few food sources of vitamin D, with 5.7 micrograms per 3.5 ounces (100 grams), or 28% of the DV. The same serving contains 36.5 micrograms of selenium, or 66% of the DV. It is also a source of heart-healthy B vitamins.
Bluefin tuna is commonly used in sushi and is sometimes available canned.
5. Cod
Creatine: 0.35 grams per 4-ounce serving
Cod contains 1.4 grams per pound of creatine, or 0.35 grams per 4-ounce serving. The same serving also delivers 20 grams of satiating protein and bone-boosting nutrients like calcium, magnesium, and vitamin D.
6. Pork
Creatine: 0.57 grams per 4-ounce serving
Pork contains 2.3 grams of creatine per pound raw, providing 0.57 grams per 4-ounce serving.
Pork also provides high-quality protein, B-complex vitamins, and essential minerals like iron and zinc.
Pork loin, the leanest cut of pork, contains moderate levels of saturated fat compared to beef. It also has a balanced fatty acid profile, with nearly equal amounts of monounsaturated and saturated fatty acids.
7. Beef
Creatine: 0.41 grams per 3-ounce serving
Lean cuts of beef contain 2 grams of creatine per pound (about 0.41 per 3-ounce serving). Lean beef is a high-quality protein offering essential nutrients like iron, zinc, and B vitamins, which contribute to energy and overall health.
8. Chicken
Creatine: 0.41 grams per 3.5-ounce (100-gram) serving
Chicken is a relatively affordable and easily accessible high-quality protein. Skinless, boneless chicken contains 0.36–0.39 grams of creatine per 100 grams (about 3.5 ounces). The same serving also provides 22.5 grams of protein.
Choosing skinless chicken will reduce the saturated fat you consume.
When To Take a Creatine Supplement
Creatine supplements may help improve muscle strength.
Studies have shown that creatine may benefit athletic performance, particularly in rowing, soccer, and jumping. Exercise may maximize creatine’s potential. However, there is limited research on whether taking it pre- or post-workout is better than taking it at other times.
Taking 4-5 grams of creatine daily for up to 18 months is generally considered safe. Up to 10 grams over 5 years may be safe. A short-term dose of 20 grams daily can be taken for 7 days, followed by 2.25-10 grams daily for 16 weeks.
Potential side effects include dehydration, stomach upset, and cramps. People who are pregnant or breastfeeding should not take creatine. People with kidney disease, Parkinson’s, and bipolar disorder should also avoid supplementing with creatine as it can make their condition worse.
Always speak with a health provider first if considering taking creatine supplements.
A Quick Review
Creatine is a compound your body creates to support your muscles. It plays a key role in energy production.
Athletes often supplement with creatine to help boost muscle growth and recovery. You can also obtain creatine naturally through foods like seafood, chicken, pork, and beef.
Speak with a healthcare provider if you’re considering taking a creatine supplement.
