The Benefits of Creatine: Science, Types, and Who Should Take It
Nov 09, 2024
Creatine has become one of the most studied and effective supplements for improving strength, athletic performance, and muscle mass. But beyond the gym, research is now shedding light on creatine’s potential benefits for brain health, aging, and overall well-being. After learning that most of my patients and clients do not take creatine, I wanted to explore the science behind creatine, who might benefit from it, and the types of creatine available so you can make an informed choice.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in animal-based foods, primarily meat and fish, and stored in our muscles as creatine phosphate. It plays a crucial role in the production of ATP (adenosine triphosphate), which is our body’s primary energy currency. During intense, short bursts of activity, ATP provides the quick energy needed, making creatine vital for activities like weightlifting, sprinting, and other high-intensity exercises.
Benefits of Creatine: Backed by Research
1. Enhanced Muscle Strength and Power
Numerous studies have shown creatine’s impact on muscle strength and power. One meta-analysis concluded that creatine supplementation increased muscle strength by 5-15% on average, with the highest gains in high-intensity activities such as lifting weights . This makes it particularly useful for athletes and fitness enthusiasts looking to improve their performance.
2. Improved Muscle Growth
Creatine can help increase lean body mass through enhanced muscle growth. Research shows that creatine, combined with resistance training, increases muscle fiber growth due to its ability to draw water into muscle cells, enhancing the muscle’s size and strength gains over time.
3. Potential Brain Health Benefits
Beyond physical performance, creatine may have neuroprotective properties. A study published in the Journal of Clinical Psychopharmacology found that creatine supplementation improved memory and cognitive function in young adults, suggesting it may play a role in brain health, especially under high-stress conditions. This makes creatine potentially beneficial for aging adults or anyone under significant cognitive stress.
4. Reduced Fatigue and Improved Recovery
Creatine is known to enhance recovery after intense physical activities. Some studies suggest that creatine may help reduce muscle soreness and inflammation following intense workouts. Additionally, it has shown potential in reducing fatigue during exercise, which can be beneficial for both endurance athletes and individuals engaging in strenuous daily activities.
5. Support for Aging and Longevity
Studies have explored creatine’s role in maintaining muscle health as we age. Sarcopenia, or age-related muscle loss, is a significant concern among older adults. Creatine can help slow down muscle degeneration, making it a promising supplement for maintaining muscle function and strength well into old age.
Who Should Consider Taking Creatine?
Creatine is generally safe and beneficial for most people, but it may be especially helpful for:
• Athletes and Bodybuilders looking to improve strength, power, and muscle mass.
• Older Adults aiming to maintain muscle mass and improve cognitive function as they age.
• Vegetarians and Vegans, who may have lower creatine levels due to their diet, can benefit from supplementation.
• People with High Cognitive Demands such as students or professionals under heavy mental strain, given the cognitive support it may offer.
Types of Creatine: Which is Best?
1. Creatine Monohydrate
• Pros: The most studied and effective form, creatine monohydrate has been proven to increase strength and performance. It’s widely available, affordable, and effective.
• Cons: Some people report bloating or gastrointestinal discomfort, although this is generally mild.
2. Creatine HCl (Hydrochloride)
• Pros: This form of creatine is more soluble and may cause less bloating and discomfort, potentially requiring smaller doses to be effective.
• Cons: More expensive than monohydrate and less well-researched.
3. Buffered Creatine (Kre-Alkalyn)
• Pros: Supposedly buffered to reduce stomach discomfort and improve absorption. Some people find it effective with lower doses.
• Cons: Expensive and not as extensively studied as creatine monohydrate.
4. Creatine Ethyl Ester
• Pros: Marketed as having better absorption and potentially requiring lower doses.
• Cons: Research has not consistently supported these claims, and it may be less effective than monohydrate.
How to Take Creatine
The most common and researched method is a loading phase, where you take 20 grams daily (divided into four doses) for 5-7 days to saturate muscle stores, followed by a maintenance dose of 3-5 grams per day. Some people opt to skip the loading phase and take a maintenance dose from the start, which will lead to full saturation but may take a bit longer.
Is Creatine Safe?
Creatine is generally safe for healthy individuals when taken at recommended doses. Mild side effects, like bloating, can occur, especially during the loading phase, but these typically resolve over time. Long-term studies have shown no adverse effects on kidney or liver function in healthy individuals, but people with pre-existing kidney issues should consult a healthcare provider before using creatine.
Final Thoughts
Creatine remains one of the most effective and researched supplements for improving strength, muscle mass, and overall performance. Its potential brain health benefits add a new dimension to its utility, making it a versatile supplement for athletes, older adults, and anyone seeking to enhance their mental or physical capabilities. As with any supplement, choosing a quality product and using it as directed will help ensure you reap the maximum benefits.
References
1. Forbes SC, et al. “Effect of creatine supplementation on body composition and performance.” Journal of the International Society of Sports Nutrition, 2013.
2. Kreider RB, et al. “Effects of creatine supplementation on performance and training adaptations.” Molecular and Cellular Biochemistry, 2003.
3. Rae C, et al. “Oral creatine monohydrate supplementation improves brain performance: A double–blind, placebo–controlled, cross–over trial.” Journal of Clinical Psychopharmacology, 2003.
4. Cooke WH, et al. “Creatine supplementation enhances muscle force recovery after exercise-induced damage in humans.” Journal of Applied Physiology, 2010.
5. Devries MC, Phillips SM. “Creatine supplementation during resistance training in older adults: A meta-analysis.” Medicine and Science in Sports and Exercise, 2014.
Let’s Roll!
By understanding the benefits of creatine and the different forms available, you can decide whether this supplement fits into your health and performance goals.
Ready to take your health and performance to the next level? Whether you’re just starting with creatine or looking to optimize your supplement routine, stay informed with the latest research, tips, and expert advice. Sign up for our newsletter and get access to exclusive content on fitness, nutrition, and men’s health straight to your inbox. Don’t miss out on insights that could help you perform better, feel better, and live healthier every day—join our community today!
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Dr. David Hall, MD, CWC
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