Creatine has been a staple for male athletes and bodybuilders looking to build muscle for quite some time. Recently, however, it has gained popularity among a wider range of individuals.
Emerging research indicates that creatine supplementation can also enhance muscle strength in women and older adults. Additionally, it may have positive effects on memory and other health benefits.
Here’s what the research reveals.
What is creatine?
It is a natural compound produced by our kidneys, liver, and pancreas. The majority of it (about 95 percent) is stored in skeletal muscle, while around 5 percent is found in the brain. Our diet also plays a role in our creatine levels, as it is present in animal products, particularly red meat, chicken, and certain fish like tuna, salmon, cod, and herring.
The Role in Energy Production
It is essential for generating adenosine triphosphate (ATP), a molecule that provides immediate energy for various cellular functions, including muscle contractions.
How Muscles Deplete ATP During High-Intensity Exercise
During high-intensity exercise, muscles deplete ATP rapidly, often within seconds. However, the body’s ability to replenish ATP is not quick enough to sustain prolonged high-intensity activity.
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The Impact on Energy Levels
By taking supplements to boost muscle creatine levels, you can maintain near-maximum effort for a longer duration before experiencing fatigue.
Performance and muscle gains
Since the early 1990s, extensive research has shown that creatine supplementation, when paired with exercise, enhances athletic performance.
Best Activities for Creatine’s Energy-Boosting Effects
It is particularly effective for activities that require quick, powerful bursts of energy, such as weightlifting, sprinting, jumping, rowing, mountain biking, swimming, soccer, football, and basketball. However, it provides minimal or no advantages for lower-intensity exercises.
Creatine’s Role in Muscle Growth and Recovery
It supplementation can enable you to lift heavier weights and perform more repetitions, which can lead to increased muscle mass and strength. It may also enhance recovery after intense workouts.
Why It May Not Work for Everyone
However, it doesn’t work for everyone. Individuals with naturally high levels of muscle creatine may not see the same benefits from additional supplementation as those with lower levels. Most studies on it and exercise performance have focused on young, healthy males.
The Impact on Women’s Athletic Performance
Nevertheless, there is growing evidence that women can also reap the benefits. Research indicates that when combined with resistance training, creatine effectively boosts muscle mass, strength, and athletic performance in both pre- and post-menopausal women.
Combating Sarcopenia: Creatine’s Benefits for Older Adults
Additionally, this supplementation may help combat sarcopenia, the age-related loss of muscle, thereby improving balance in older adults. Research involving individuals aged 65 and older who engage in resistance training has shown that those taking it achieve greater increases in muscle mass and strength compared to those who do not.
Creatine may also offer cognitive benefits.
Since the brain is the organ that requires the most ATP, it can assist brain cells in energy production and may protect the brain by reducing inflammation and oxidative stress.
Evidence of Improved Memory and Attention Span
A review of 16 randomized controlled trials published in 2023 indicates that it has positive effects on memory and attention span, with more pronounced benefits observed in women and individuals aged 18 to 60.
Emerging Research on Bone Health, Mood, and Diabetes Management
Research is also underway to explore creatine’s potential positive effects on bone density, mood disorders, and blood glucose management in type 2 diabetes, but it’s still too early to reach definitive conclusions.
How to take this Supplement
These supplements are typically sold as powders. Look for creatine monohydrate, one the most well-studied supplements overall. (Scientific support for other variations is lacking.)
Loading Dose: Rapid Saturation for Quick Results
It can be taken by starting with a “loading” dose of 20 grams for five to seven days to quickly saturate muscle stores. A daily dose of three to five grams is then taken to maintain levels.
Alternative Dosing
Alternatively, you can simply take three to five grams of it a day without loading. This method is equally effective at increasing stores but takes a little longer to do so.
Cost of Creatine
A five-gram dose of creatine monohydrate typically costs between 35 and 70 cents, depending on the brand. That’s similar to many multivitamins.
Safety, side effects
Creatine monohydrate is considered generally safe and well tolerated. Studies conducted in adults have lasted up to five years. (There’s limited evidence about the safety of this supplements in children and adolescents.)
Potential Bloating and Digestive Upset
Side effects such as bloating, digestive upset and diarrhea may occur initially during the loading phase.
Health Conditions to Consider
People with kidney disease, high blood pressure or liver disease should not take it. (It does not harm kidney function in healthy individuals when used at recommended doses.)
Consult a Doctor
If you have an underlying illness, consult with your doctor before taking this supplement.
