How Long Has Creatine Been Used as a Supplement?

Table of Contents

1. Introduction
2. The Discovery: From Meat to Muscle (1832–1847)
3. The Early 20th Century: Proving the Supplement Theory
4. The Cold War and the "Secret" Ergogenic Aid
5. The Barcelona Olympics and the Birth of the Modern Era
6. The Science of ATP: Why Creatine Works
7. Modern Frontiers: More Than Just Muscle
8. Why Quality Matters: The BUBS Difference
9. Integrating Creatine Into Your Lifestyle
10. Conclusion
11. FAQ

Introduction

In the summer of 1992, the eyes of the world were fixed on Barcelona. The Olympic Games were in full swing, and the track and field events were producing performances that seemed to defy the limits of human physiology. When Linford Christie stormed to a gold medal in the 100-meter dash, the victory wasn’t just a win for Great Britain; it became a catalyst for a revolution in the world of sports nutrition. Shortly after the games, reports surfaced in major publications like The Times that Christie, along with hurdles champion Sally Gunnell, had been using a then-little-known substance to support their training: creatine. This revelation sent shockwaves through the fitness community, but while it felt like a brand-new discovery to the public, the scientific community had been quietly studying this organic compound for over a century.

At BUBS Naturals, we believe that understanding the history of what we put into our bodies is just as important as the quality of the ingredients themselves. Our mission is built on the legacy of Glen “BUB” Doherty—a hero, a Navy SEAL, and an adventurer who lived a life of purpose. That same commitment to purpose drives us to offer clean, science-backed supplements like our Creatine Monohydrate. But to appreciate the bag of white powder sitting in your pantry today, we have to look back nearly two hundred years.

Many people are surprised to learn that creatine isn't some modern synthetic invention born in a laboratory in the 1990s. When asking how long has creatine been used as a supplement, the answer depends on how you define "supplement." If you mean the isolated, powdered form we use today, we are looking at roughly three decades. However, if you mean the intentional use of creatine-rich extracts to enhance physical performance, the timeline stretches back to the mid-19th century. By the end of this article, you will understand the complete evolution of creatine from its discovery in a French laboratory to its status as the most researched and trusted supplement in the world.

We will explore the early 19th-century chemistry that first identified the molecule, the hidden supplemental experiments of the World Wars, the high-stakes usage during the Cold War, and the modern clinical research that is now taking creatine beyond the gym and into the realms of cognitive health and longevity. Whether you are an elite athlete or someone just looking to support your daily wellness, this history provides the context for why we chose to include Creatine Monohydrate in our lineup of essential boosts.

The Discovery: From Meat to Muscle (1832–1847)

The story of creatine begins in 1832 with a French scientist named Michel Eugène Chevreul. At the time, organic chemistry was a burgeoning field, and scientists were beginning to isolate the various components that made up biological tissues. Chevreul was examining the components of skeletal muscle when he managed to isolate a new organic constituent. He found it primarily in meat, and as such, he named it "creatine," deriving the word from the Greek kreas, which literally translates to "meat."

While Chevreul's discovery was monumental, it was largely a matter of academic interest until 1847. That year, the German scientist Justus von Liebig, a pioneer in agricultural and biological chemistry, began to look closer at the compound. Liebig confirmed that creatine was a consistent component of the flesh of mammals. More importantly, he observed that wild animals—who were far more physically active than their domesticated counterparts—had significantly higher levels of creatine in their muscle tissue. This was perhaps the first time in history that a scientific link was suggested between physical exertion and creatine levels.

Liebig didn't just stop at observation; he was also an entrepreneur. He eventually developed and marketed a product known as "Liebig’s Extract of Meat." While it was sold primarily as a culinary aid and a form of portable nutrition for the masses, this meat broth was essentially the first proto-supplement. It contained high concentrations of creatine, and Liebig promoted it for its ability to provide strength and vitality. While the people of the mid-1800s didn't have the term "ergogenic aid," they were essentially using meat extracts as a way to supplement their diet for better physical function.

At BUBS, we appreciate this "no-BS" approach to nutrition. Liebig wasn't trying to create a complex chemical cocktail; he was simply concentrating the natural goodness found in whole foods. This mirrors our own philosophy of keeping things simple and effective. Whether it is our Collagen Peptides or our single-ingredient boosts, we believe that the best results come from the cleanest sources.

The Early 20th Century: Proving the Supplement Theory

As the world moved into the 20th century, the focus shifted from identifying creatine to understanding how the body uses it. In 1912, researchers at Harvard University, Otto Folin and Willey Glover Denis, made a discovery that would change the course of nutrition forever. They conducted experiments where they gave subjects oral doses of creatine and then measured the levels within the muscle tissue. They found that ingesting creatine could dramatically boost the total amount of creatine stored in the muscle.

This was a "eureka" moment for supplemental science. Before this, many believed that the body simply excreted anything it didn't produce itself. Folin and Denis proved that the muscle acts as a reservoir, and that by consuming more creatine, you can "top off" that reservoir. In the 1920s, further studies confirmed that consumption of large amounts of creatine did not result in an equal amount of excretion, reinforcing the idea that the body was actively storing it for later use.

This period also saw the discovery of phosphocreatine in 1927. Scientists realized that creatine didn't just sit in the muscle; it existed in an equilibrium with a phosphorylated form. This was the first hint at the "energy buffer" system we now know as the ATP-PCr system. While researchers were still decades away from understanding exactly how to use this for sports, the foundation was laid: we knew that oral intake increased muscle stores, and we knew that those stores were linked to energy.

During this era, anecdotal evidence suggests that the first "true" supplemental use of creatine may have occurred during World War I. There are records indicating that German scientists provided soldiers with creatine-enriched substances to help combat fatigue during long marches and intense combat. While these weren't the standardized powders we see today, they represent the first time the compound was used systematically to improve human performance under stress. At BUBS, we feel a deep connection to this history of supporting those in the line of duty. Our commitment to donating 10% of our profits to veteran-focused charities is a tribute to men like Glen Doherty, who relied on their physical and mental stamina to protect others.

The Cold War and the "Secret" Ergogenic Aid

For several decades following the 1920s, creatine research took a backseat to the development of other nutritional sciences. However, behind the Iron Curtain, interest was brewing. During the Cold War, the Soviet Union and other Eastern Bloc countries were obsessed with Olympic dominance, viewing athletic success as a testament to their political system.

By the 1960s and 70s, Soviet sports scientists had identified that creatine could act as a potent ergogenic aid. Unlike steroids, which were beginning to face scrutiny and testing, creatine was a naturally occurring substance found in food. This made it the perfect "gray area" supplement. Soviet athletes were reportedly given high doses of creatine through specialized meat extracts and experimental oral preparations to help them recover faster from high-intensity training sessions.

While the Western world was mostly unaware of these specific regimens at the time, the results were hard to ignore. The Eastern Bloc’s dominance in weightlifting and sprinting during this era can be partially attributed to their advanced understanding of muscle metabolism and recovery. They had realized that by maintaining high levels of phosphocreatine, athletes could perform more work at a higher intensity before reaching exhaustion.

This era of "secret" usage eventually bled into the 1980s, where some bodybuilders and powerlifters in the West began experimenting with "sweated beef"—a method of using hot steam to extract a highly concentrated juice from large quantities of meat. It was labor-intensive, expensive, and tasted terrible, but the results were undeniable. These early adopters were the pioneers of the modern supplement movement, proving that the science of the early 1900s could be applied to modern athletic performance. For those of us today who can simply stir a scoop of Creatine Monohydrate into our morning coffee or a glass of water, it’s a reminder of how far we’ve come from the days of boiling down pounds of beef.

The Barcelona Olympics and the Birth of the Modern Era

If the 1800s were the discovery and the 1900s were the development, 1992 was the "big bang" for creatine. The Barcelona Olympics served as the world’s introduction to the supplement. When the news broke that gold medalists were using creatine, it wasn't just the athletes who took notice—it was the entire supplement industry.

Up until 1992, you couldn't just walk into a store and buy a tub of creatine. It was still largely restricted to researchers and high-level athletic programs. However, the demand created by the Olympic headlines changed everything. In 1993, the first commercially available creatine supplement designed for strength enhancement was introduced to the market under the name Phosphagen. This was the first time that a high-purity Creatine Monohydrate was available to the general public.

In the years that followed, research exploded. Scientists like Roger Harris, who published a seminal paper in 1992 about the elevation of creatine in resting and exercised muscle, became the architects of modern dosing protocols. We learned about the "loading phase" (taking 20 grams a day for a week) and the "maintenance phase" (taking 3–5 grams a day). We also learned that taking creatine with carbohydrates could improve its uptake into the muscle, as insulin helps shuttle the compound into the cells.

This was also the era when creatine began to shed its "fringe" reputation. Because it was so effective, it was often compared to performance-enhancing drugs, but rigorous safety studies in the late 90s and early 2000s proved that it was safe, natural, and side-effect-free for healthy individuals. It was a supplement that finally lived up to the hype, providing a measurable increase in strength, power, and lean muscle mass.

For those who are active today, whether you're hitting the gym or heading out on an adventure, we often suggest pairing your creatine with other performance-supporting tools. For instance, staying hydrated is critical when your muscle cells are drawing in more water, which is why we recommend our Hydrate or Die - Mixed Berry to keep your electrolytes in balance during those intense sessions.

The Science of ATP: Why Creatine Works

To understand why people have been so desperate to supplement with creatine for two centuries, we have to look at the cellular level. Every movement you make, from blinking your eyes to sprinting a 40-yard dash, is powered by a molecule called Adenosine Triphosphate, or ATP.

Think of ATP as the "energy currency" of your cells. When your body needs energy, it breaks off one of the three phosphate groups from ATP, turning it into Adenosine Diphosphate (ADP) and releasing a burst of energy in the process. The problem is that your muscles only store enough ATP for about 2 to 5 seconds of maximal effort. Once that's gone, you have to wait for your body to create more, which usually happens through the breakdown of glucose or fats.

This is where Creatine Monohydrate comes in. Once ingested, creatine is converted into phosphocreatine and stored in your muscles. Phosphocreatine carries a spare phosphate group. When you run out of ATP during a heavy lift or a sprint, phosphocreatine steps in and "donates" its phosphate group to the used-up ADP, instantly turning it back into ATP.

"One scoop. Feel the difference." It’s not just a catchphrase; it’s a reflection of how this simple molecule keeps your cellular batteries charged.

By supplementing with creatine, you are essentially increasing the size of your "backup battery." This allows you to perform one or two extra reps, sprint for a few seconds longer, and recover faster between sets. Over time, these small increases in work capacity lead to significant gains in strength and muscle mass. This process is entirely natural and happens in everyone, but supplementation allows us to reach the upper limits of our potential—levels that would be nearly impossible to reach through diet alone (you would have to eat about two pounds of raw steak a day to get the 5 grams found in one scoop of our supplement).

Modern Frontiers: More Than Just Muscle

While the history of creatine is rooted in physical performance, the modern era of research is taking us into fascinating new territory. In the last ten to fifteen years, scientists have begun to realize that the brain is also a high-energy organ that relies on the ATP-PCr system. Just like your muscles, your brain uses creatine to manage its energy supply.

Emerging research suggests that Creatine Monohydrate may provide significant cognitive benefits. Studies have shown that during times of sleep deprivation or intense mental stress, creatine supplementation can help maintain processing speed and working memory. It is being studied for its potential to support brain health as we age and even for its role in supporting emotional balance and mood.

We are also seeing research into the benefits of creatine for specific populations. For example, vegans and vegetarians often have lower baseline levels of muscle creatine because they don't consume meat or fish. Studies show that these individuals often see the most dramatic improvements in both physical and cognitive performance when they begin supplementing.

Furthermore, there is a growing interest in how creatine can support women's health. Because women often have lower levels of muscle mass and different hormone profiles, their creatine needs can change throughout their lives—particularly during pregnancy and menopause. While we always recommend talking to a doctor before starting a new regimen, the data suggests that creatine is a versatile tool for general wellness, not just for "bulking up."

At BUBS, we advocate for a holistic approach to wellness. We often see our community mixing their creatine with their morning MCT Oil Creamer for mental clarity, or taking it alongside their daily Apple Cider Vinegar Gummies to support digestive health. The goal is a balanced, high-functioning body and mind, ready for whatever adventure comes next.

Why Quality Matters: The BUBS Difference

Because creatine has been around for so long, the market is flooded with options. However, not all creatine is created equal. When you’re looking at how long has creatine been used as a supplement, you see that the most successful and safest form has always been the monohydrate. There are other "fancy" versions like Creatine HCL or buffered creatine, but none have the decades of safety data and proven efficacy that Creatine Monohydrate possesses.

At BUBS Naturals, we don't believe in adding fillers, artificial sweeteners, or unnecessary junk. Our creatine is a single-ingredient, micronized powder. Micronization means the particles are smaller, allowing them to dissolve more easily in water or your favorite drink without that gritty texture that used to plague the supplements of the 90s.

More importantly, we prioritize transparency and safety. All of our supplements are rigorously tested by third parties. Our creatine is NSF for Sport certified, which is the gold standard for purity. This certification ensures that what is on the label is exactly what is in the bag and that there are no banned substances—a crucial factor for competitive athletes and anyone who cares about what they put into their bodies.

When you choose BUBS, you're also participating in something bigger. In honor of Glen “BUB” Doherty, we give back. Our 10% rule means that every time you support your own wellness with our products, you are also supporting the veteran community. It's about more than just muscle; it's about a legacy of service and a commitment to excellence. Whether you are using our Collagen Peptides to support your joints or our Vitamin C for immune support, you are part of a mission that values quality and purpose.

Integrating Creatine Into Your Lifestyle

Understanding the history of creatine helps you realize that it isn't a "quick fix" or a "hack." It is a fundamental nutrient that supports the body's natural energy systems. Integrating it into your life should be just as simple as the supplement itself.

For most people, a daily dose of 5 grams is the sweet spot. It doesn't really matter what time of day you take it, as the goal is to keep your muscle stores saturated over time. Some people like to take it pre-workout with a scoop of Hydrate or Die - Lemon to ensure they are primed for performance. Others prefer to mix it into their post-workout shake with Collagen Peptides to support both muscle recovery and joint health.

The key is consistency. Because creatine works by building up a reservoir in your tissues, you won't see the full benefits if you only take it once or twice a week. It’s a daily habit, much like brushing your teeth or getting enough sleep. And because BUBS Creatine Monohydrate is unflavored and mixes effortlessly, it’s easy to add to anything you’re already drinking.

Think of it as an investment in your future self. By supporting your ATP production today, you are giving yourself the energy to stay active, the strength to push your boundaries, and the cognitive support to stay sharp. Whether you are training for a marathon, chasing your kids around the backyard, or navigating a high-pressure career, the history of creatine shows us that this molecule is one of our greatest allies in the pursuit of a life well-lived.

Conclusion

The journey of creatine is a remarkable testament to the power of scientific inquiry and the human desire to excel. From the meat-extract experiments of the 1800s to the podium-topping performances of the 1992 Olympics, and finally to the high-tech, third-party-tested powders of today, creatine has stood the test of time. It is not a passing fad; it is a nutritional staple that has been refined over nearly two centuries.

When we look back at how long has creatine been used as a supplement, we see a clear progression from crude extracts to precision-engineered nutrition. We see the bravery of soldiers, the dedication of Olympic athletes, and the curiosity of 19th-century chemists all coming together to give us the tools we have today. At BUBS Naturals, we are proud to be a part of this history. We are committed to providing you with the highest quality Creatine Monohydrate so that you can continue your own journey of adventure and wellness.

As you move forward with your health goals, remember that the best results come from a foundation of quality and consistency. Whether you are adding a scoop to your coffee with MCT Oil Creamer or mixing it into a recovery drink with our Collagen Peptides Collection, know that you are using a supplement backed by more than 100 years of science.

Ready to feel the difference for yourself? Explore our full Boosts Collection and see how our simple, effective ingredients can help you live a life of purpose. Start your journey with our Creatine Monohydrate today and become part of a legacy that honors the past while building a stronger, healthier future.

FAQ

Is it necessary to do a "loading phase" when starting creatine? While a loading phase (taking 20 grams a day for 5-7 days) is the fastest way to saturate your muscle stores, it is not strictly necessary. You can achieve the same level of saturation by taking a standard maintenance dose of 3-5 grams of Creatine Monohydrate every day, though it will take about 3 to 4 weeks to reach full capacity. The benefit of skipping the loading phase is that it may reduce the risk of temporary bloating or digestive discomfort sometimes associated with high doses.

Does creatine cause water retention or bloating? Creatine does cause your muscles to hold more water, but this is a localized effect within the muscle cells themselves (intracellular hydration), which is actually beneficial for muscle size and function. It is not the same as the "bloating" associated with high sodium intake or hormonal changes. If you experience minor stomach discomfort, ensure you are using a high-quality micronized powder like ours and staying hydrated throughout the day with Hydrate or Die.

Should I stop taking creatine on days when I don't exercise? No, you should continue to take your Creatine Monohydrate even on rest days. The goal of supplementation is to keep your muscle and brain stores saturated. Skipping days can cause those levels to slowly drop. Consistency is the most important factor in seeing the long-term benefits of improved energy, strength, and recovery.

Can I mix creatine with my morning coffee or hot tea? Absolutely. Creatine Monohydrate is heat-stable, meaning it won't lose its effectiveness in hot liquids. Many in the BUBS community enjoy mixing it into their morning coffee along with our MCT Oil Creamer for a combined physical and cognitive boost to start the day. Because it is unflavored and micronized, it will dissolve easily without altering the taste of your favorite beverage.