Creatine is a nutrient, not a steroid, essential for cellular energy delivery. Contrary to some concerns, it's unlikely to increase testosterone or cause baldness, with research largely debunking these myths. Safety is well-established, with the International Society of Sports Nutrition noting no adverse health risks in studies spanning up to 5 years across various populations.

Creatine demonstrably enhances strength and power, with supplementation increasing maximal power by 5-15% and sprint performance by 1-5%. This effect stems from creatine's role in the ATP-PC energy system. Muscle cells store phosphocreatine, which can rapidly replenish ATP during high-intensity activity. Supplementation increases creatine levels in muscle cells, boosting this short-term energy reservoir, aligning with observed strength gains.

The brain, like muscles, utilizes creatine for energy. While its role in cognitive function is less studied than its impact on physical strength, the brain contains significant creatine. The mechanism for strength enhancement, involving rapid ATP regeneration, suggests potential for similar energy buffering in neural tissues. However, evolutionary pressures likely favored energy conservation over maximal short-term strength, explaining why higher natural creatine levels weren't selected for.