If you’ve recently strolled through the wellness aisle of your local supermarket or scrolled through trending health topics on social media, you’ve likely encountered discussions about creatine. This compound, naturally produced by our bodies, plays a crucial role in delivering energy to muscles during exercise. The majority, about 95%, is stored in muscle tissue, with smaller amounts found in the brain.
On average, humans utilize about 1–3 grams of creatine daily. Our bodies synthesize approximately half of this amount, while the remainder is obtained from protein-rich foods such as meat and fish. Creatine supplements, available in various forms like powders and tablets, typically range from 3–5 grams per day, with some doses reaching up to 20 grams. Achieving these levels through diet alone would require consuming around 1 kilogram of meat to obtain 5 grams of creatine.
Creatine and Athletic Performance
The question arises: Can increased creatine intake enhance muscle growth, athletic performance, or brain health as claimed by social media influencers? Creatine boosts the rate at which the body re-synthesizes adenosine triphosphate (ATP), the molecule that provides energy. During energy use, ATP is broken down into adenosine diphosphate (ADP), which requires phosphate to convert back into ATP. Creatine facilitates this process by entering cells and replenishing lost phosphate, swiftly converting ADP back into ATP. This rapid action supports short bursts of intense activities like jumping and weightlifting.
Creatine’s quick energy replenishment indirectly aids muscle building and sports performance by enabling more intense training, which enhances strength, speed, and power. Research confirms that creatine is an effective supplement for athletes aiming to improve physical performance. Notably, even non-elite athletes, such as gym-goers and weekend warriors, can experience similar benefits.
Impact on Muscle and Bone Health in Older Adults
Beyond athletic circles, most creatine research has focused on older adults, examining its potential to combat sarcopenia, the age-related loss of muscle mass. Evidence suggests that creatine supplements (5–20 grams per day), when combined with resistance training, can significantly enhance muscle mass and strength in older individuals.
A review of 22 studies involving participants aged 57–70 found that creatine improved muscle mass by 1.4 kilograms and resulted in modest strength gains.
Another analysis of 12 studies highlighted that older adults taking 3–20 grams of creatine daily, coupled with resistance training 2–3 times per week, experienced greater muscle and strength gains than those relying solely on resistance training.
While the evidence regarding creatine’s impact on bone health and density is mixed, some studies indicate benefits, while others do not. However, there is some evidence that creatine enhances older adults’ ability to transition from sitting to standing, a key predictor of fall risk.
Creatine and Cognitive Function
Creatine’s potential cognitive benefits have also been explored. A review of 16 studies assessed its impact on cognitive function in participants aged 20 to 77, including those with conditions like fibromyalgia, mild cognitive impairment linked to Parkinson’s disease, and schizophrenia.
The review found that creatine supplementation (5–20 grams per day) positively affected memory, attention, and information processing speed, with more pronounced benefits in individuals with certain diseases, those aged 18 to 60, and women.
Another review of eight studies demonstrated that creatine improved memory in healthy individuals, with more significant improvements observed in older adults aged 66 to 76. The effects were similar regardless of whether participants took high (20 grams) or low doses (3 grams).
Earlier research also reported improvements in memory and reasoning among healthy individuals who consumed 5–20 grams of creatine over periods ranging from five days to six weeks.
Considerations for Other Adults
A 2021 review of creatine across different life stages suggests that it may benefit pre- and post-menopausal women by enhancing strength and brain function while reducing mental fatigue. For adults over 60, creatine supplementation may support cognitive and muscle mass, especially if they are physically active. However, there is limited evidence to support its general use among younger populations beyond athletic performance.
Potential Risks and Considerations
Creatine is generally considered safe, although some users report side effects such as gastrointestinal issues, headaches, and muscle cramps when adjusting dosage or frequency. Temporary water retention, resulting in slight weight gain, is also common but typically subsides after a few days of supplementation.
Uncertainty remains regarding creatine supplementation for specific groups, including pregnant or breastfeeding individuals, those with kidney or liver disease, or psychiatric disorders. As with any supplement, individuals with underlying health conditions should consult a healthcare professional before starting creatine.
Creatine supplements are synthetically produced from sarcosine and cyanamide and are unrelated to cyanide. While various forms exist, research primarily focuses on creatine monohydrate, with no significant differences between brands offering this type. If considering creatine, monitor your use over 4–8 weeks to assess any improvements. If no benefits are observed, it may be prudent to discontinue use.
This article is republished from The Conversation and was written by Evangeline Mantzioris, University of South Australia. Evangeline Mantzioris is affiliated with the Alliance for Research in Nutrition, Exercise and Activity (ARENA) at the University of South Australia and has received funding from the National Health and Medical Research Council. She is also a member of the National Health and Medical Research Council Dietary Guideline Expert Committee.
