The important action of creatine is regeneration of adenosine tri phosphate [ATP], which is the source of energy to each and every cell of the body. Creatine is available in the foodstuffs. Our body also synthesizes creatine. There are wide differences in the response from persons for the supplementation of creatine. Some people show very good response while some other people show no response. Usually vegetarians respond better for creatine because they get very less creatine from their foods. Unlike prohormones and steroids creatine is not a hormonal supplement.   

   As we have discussed earlier creatine is found in the food stuffs that you normally eat. Creatine is also synthesized in the kidney, liver and pancreas. Amino acids like glycine, methionine and arginine are good source of creatine. Creatine is found in larger quantities in tuna fish, pork, and other types of fishes. The amount of creatine we derive from the food that you ate is very less when compared to the quantity that is required for the beneficial effect of the creatine.To make you understand better it can mentioned as follows: In order to get 20 grams of creatine [dose required for its effect], you need to consume nearly 18 steaks or fish which is almost impossible.

      To understand the effect of creatine in the body, you have known about the chemical reactions that happen in the body. These chemical reactions break down the foodstuffs in to proteins, carbohydrates, fats etc for the requirement of the body.In one such reaction, the cells or muscles of the body utilizes the energy released from the conversion of adenosine triphosphate [ATP] to adenosine di- phosphate [ADP].  During the mentioned reaction the ATP loses one phosphate. This lost phosphate is supplied by creatine phosphate, as creatine is stored in the body as creatine phosphate.Because of this ATP is regenerated for the reaction to continue in order to release the energy required for the very functioning of the each and every cell of the body. Creatine phosphate is the first chemical that is called for the regeneration of the ATP because creatine phosphate does not require oxygen to burn. Without the energy no function can happen inside the body.

      The only side effect of creatine supplementation is weight gain. This weight gain is mainly due to the increase in total body water. If you are consuming creatine supplementation of 30 g daily for more than a month, you may go for fat accumulation in liver, which is the most undesirable side effect.