Creatine, often associated with bodybuilders and gym enthusiasts, offers a wide range of benefits that extend far beyond muscle growth. This naturally occurring compound plays a vital role in cellular energy production, impacting not only athletic performance but also cognitive function, aging, and overall health. While creatine is synthesized by the body and obtained through protein-rich foods like red meat and seafood, supplementation can provide a concentrated dose to maximize its effects.
What is Creatine? Understanding the Basics
Creatine is a naturally occurring amino acid primarily found in your body’s muscles and brain. It’s composed of three amino acids: L-arginine, glycine, and L-methionine. The liver, pancreas, and kidneys can produce about 1 gram of creatine per day. Creatine is stored as phosphocreatine in muscles, where it serves as a readily available energy source, especially during high-intensity activities. People take creatine orally to enhance athletic performance and increase muscle mass. It is also used to address certain brain disorders, neuromuscular conditions, and congestive heart failure. Furthermore, topical applications of creatine are being explored for their potential to combat aging skin.
Beyond the Bench Press: Diverse Health Benefits of Creatine
While creatine’s muscle-building properties are well-known, research reveals a broader spectrum of health benefits:
1. Boosting Brain Function and Cognitive Health
Creatine plays a vital role in brain health by providing energy for demanding mental tasks.
- Memory and Reasoning: Studies suggest that creatine supplementation can improve short-term memory and reasoning skills, particularly in older adults. A systematic review of randomized controlled trials showed evidence that creatine may improve short term memory and intelligence/reasoning.
- Mental Fatigue: Creatine may reduce mental fatigue, especially during sleep deprivation. Around 8 grams of creatine taken daily for five days has been shown to reduce mental fatigue associated with task repetition, and higher doses (20 grams) may improve brain-muscle-related fatigue.
- Neuroprotection: Creatine may protect against neurological diseases like Parkinson’s and Huntington’s disease. New studies show that creatine can help with age-related neurological diseases including: Parkinson’s disease, Huntington’s disease, Amyotrophic lateral sclerosis (ALS) or Lou Gehrig’s disease, and Alzheimer’s disease.
2. Counteracting Age-Related Declines
As we age, our bodies experience a natural decline in muscle mass, bone density, and cognitive function. Creatine can help counteract these effects:
- Sarcopenia and Dynapenia: Creatine supplementation can help reverse age-related declines in muscle mass (sarcopenia) and strength (dynapenia), reducing the risk of falls and fractures. There is a lot of evidence showing how supplementing with creatine can stop and even reverse these changes. Creatine also has the potential to decrease your risk of falling and experiencing bone fractures.
- Bone Health: Creatine, when combined with resistance training, can increase bone mineral density, particularly in post-menopausal women. Similarly, in older adults, concurrent creatine supplementation and resistance training increase lean body mass, enhance fatigue resistance, increase muscle strength, and improve performance of activities of daily living to a greater extent than resistance training alone. Additionally, creatine supplementation plus resistance training results in a greater increase in bone mineral density than resistance training alone.
- Improved Daily Living: Creatine supplementation may improve the performance of activities of daily living in older adults, enhancing their overall quality of life. Several groups have demonstrated that in older adults, short-term high-dose creatine supplementation, independent of exercise training, increases body mass, enhances fatigue resistance, increases muscle strength, and improves the performance of activities of daily living.
3. Benefits for Women Across the Lifespan
Creatine offers specific advantages for women at different life stages:
- Premenopausal Women: Creatine can improve strength and exercise performance without significant changes in body weight. Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance.
- Postmenopausal Women: High doses of creatine can benefit skeletal muscle size and function, and when combined with resistance training, it can improve bone health. Post-menopausal females may also experience benefits in skeletal muscle size and function when consuming high doses of creatine (0.3 g·kg−1· d−1); and favorable effects on bone when combined with resistance training.
- Mood and Mental Health: Creatine may support mood and mental health by supporting brain energy and neurotransmitters.
4. Potential in Managing Neurological Diseases
Research suggests creatine may play a role in managing certain neurological conditions:
- Parkinson’s Disease: Creatine may help improve upper-body strength in individuals with Parkinson’s disease when combined with resistance training.
- Huntington’s Disease: Animal studies suggest that creatine, combined with coenzyme Q10, may help treat neurodegenerative diseases like Huntington’s disease.
- ALS (Lou Gehrig’s Disease): Studies are exploring creatine’s potential benefits for individuals with ALS.
- Traumatic Brain Injury: Creatine supplementation may reduce dizziness and fatigue in people with traumatic brain injury. In a 6-month study in people with traumatic brain injury, those who supplemented with creatine experienced a 50% reduction in dizziness, compared with those who did not supplement ( 49 ). Furthermore, only 10% of patients in the supplement group experienced fatigue, compared with 80% in the control group ( 49 ).
5. Other Potential Health Benefits
Emerging research suggests creatine may offer additional health benefits:
- Blood Sugar Control: Creatine supplements may help lower blood sugar levels and improve insulin function, potentially benefiting individuals with diabetes. Research suggests that creatine supplements may lower blood sugar levels by increasing the function of glucose transporter type 4 (GLUT-4), a molecule that brings blood sugar into your muscles ( 40 , 41 , 42 , 43 ).
- Reduced Fatigue: Creatine supplements may reduce fatigue and tiredness in various populations, including those with traumatic brain injury and athletes.
- Skin Aging: Topical creams containing creatine may stimulate collagen production, reducing wrinkles and improving skin elasticity.
Debunking the Myths: Addressing Common Concerns about Creatine
Despite its proven benefits, creatine is often surrounded by misconceptions:
1. Does Creatine Cause Hair Loss?
The claim that creatine causes hair loss is largely unfounded. The concern about creatine and hair loss stems from creatine’s effect on the hormone dihydrotestosterone (DHT). DHT is a byproduct of testosterone. It sticks to hair follicles and can eventually lead to hair loss. Some experts suggest that creatine may increase DHT. A 2009 study of college rugby players reported a 56% increase in DHT after seven days of supplement loading (taking higher amounts of creatine). But no study has been able to recreate those results. Twelve additional studies have looked at the effects of creatine on testosterone. None have reported significant hormonal increases.
2. Is Creatine Bad for Your Kidneys?
Research indicates that creatine does not harm kidney function in healthy individuals. Although an older case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesn’t appear to affect kidney function in healthy people. However, individuals with pre-existing kidney conditions should consult a healthcare professional before taking creatine. Creatine supplements may transitorily rise serum creatinine levels and mimic a kidney disease.
3. Does Creatine Cause Weight Gain?
Creatine can cause temporary weight gain due to water retention in muscles, but this is not the same as fat gain. Weight gain, generally as lean body mass. This water retention can enhance muscle hydration and recovery.
How to Use Creatine Effectively
To maximize the benefits of creatine, consider the following:
1. Choosing the Right Type
Creatine monohydrate is the most well-researched and effective form of creatine. Multiple creatine dietary supplements are available for purchase, but about 99% of the safety and efficacy data are available on creatine monohydrate powder. There is no scientific reason to take a creatine supplement other than creatine monohydrate.
2. Dosage and Loading
- Loading Phase: A common approach is to take 20 to 25 g of creatine daily for 5 to 7 days. This dose is typically divided into four or five 5-g servings throughout the day.
- Maintenance Phase: After the loading phase, you can maintain your stores of creatine by taking a 3 to 5 g dose daily.
3. Timing
Creatine can be taken at any time of day. Muscle creatine uptake is similarly increased when supplementation is combined with exercise which has insulin like effects. Although there are not many data to demonstrate that post-exercise creatine ingestion is more effective than pre-exercise ingestion, ingestion of creatine supplements following exercise and with the post-exercise meal is prudent advice and may help athletes establish a habit of proper post- exercise nutritional intake.
4. Cycling
Creatine can be taken continuously without cycling. Research has shown that it is safe to consume creatine supplements daily, even over several years.
Potential Side Effects and Precautions
Creatine is generally safe for most people when taken at recommended doses. However, some potential side effects include:
- Gastrointestinal Issues: Excessive doses of creatine may cause digestive issues like nausea, vomiting, and diarrhea.
- Dehydration: To prevent dehydration, experts often suggest drinking plenty of water when using creatine.
- Interactions: Caffeine may decrease the muscle effects of creatine. Creatine might make mania worse in people with bipolar disorder.
Who Should Consider Creatine Supplementation?
Creatine supplementation can be beneficial for a wide range of individuals:
- Athletes: To improve strength, power, and performance in high-intensity activities.
- Older Adults: To counteract age-related muscle loss, improve bone health, and enhance cognitive function.
- Vegetarians and Vegans: To compensate for lower creatine levels due to the absence of animal products in their diet.
- Individuals with Neurological Conditions: As a potential supportive therapy for certain neurological diseases.
The Bottom Line: Creatine’s Expanding Role in Health and Wellness
Creatine is a versatile supplement with benefits that extend far beyond the realm of sports and bodybuilding. From boosting brain function and counteracting age-related declines to potentially managing neurological diseases and improving overall health, creatine offers a wide range of advantages for various populations. By understanding its mechanisms, benefits, and potential side effects, individuals can make informed decisions about incorporating creatine into their health and wellness routines. Consulting with a healthcare professional is always recommended before starting any new supplement regimen.
