Creatine, a long-time favorite among athletes and bodybuilders, is lauded for its ability to provide swift energy for intense workouts and aid in muscle building. Though, its potential benefits extend far beyond the weight room. Social media is buzzing with claims that creatine can improve memory, help with recovery after head traumas, and even control blood sugar in individuals with Type 2 diabetes.

What is Creatine? The body’s Natural Energy Booster

Creatine is a naturally occurring compound produced by the liver, kidneys, and pancreas. It is indeed also obtained through dietary sources, primarily red meat and fish.Once absorbed, creatine is converted into creatine phosphate, a crucial component for muscle energy production, especially during high-intensity activities.

After it has been absorbed into the bloodstream and transferred to the muscles, it is converted into another compound called creatine phosphate, which our muscles use to generate energy, especially during high intensity activities like sprinting and weight lifting.

Roger Fielding, a senior scientist at the Jean Mayer U.S.D.A. Human Nutrition Research Center on Aging at Tufts university.

Federal health officials do not set specific consumption recommendations, as the body typically produces enough creatine for basic functions. it is indeed not considered an essential nutrient.

Most bodies require about two grams of creatine daily for basic functions. Dietary intake, especially from meat, provides about one to two grams, supplemented by the body’s own synthesis. Though, individuals with rare genetic disorders may have impaired creatine production or transport.

Creatine and Athletic Performance: A Well-Established Link

Research on creatine supplements, notably creatine monohydrate, has primarily focused on athletic performance and muscle growth. Experts frequently enough recommend a daily intake of three to five grams for those seeking improvements in these areas.

Creatine supplements are generally considered safe for healthy individuals. Clinical trials have demonstrated that athletes using creatine can experience a 5 to 15 percent increase in strength or force during short, repeated bursts of activity.

This performance-enhancing effect is pretty well-documented.

roger Fielding, a senior scientist at the Jean Mayer U.S.D.A. Human Nutrition Research Center on Aging at Tufts University.

Creatine also aids in muscle building when combined with regular strength training. A 2022 analysis of 35 clinical trials involving nearly 1,200 adults revealed that creatine supplementation during resistance training led to an average increase of over two pounds in lean body mass.

However, the significance of these improvements is a key consideration.

But are these improvements large enough to be noticeable or meaningful to health or exercise performance? That’s the key question.

Dr. David S. Seres, a professor of medicine at the Institute of Human Nutrition at Columbia University Medical Center in New York.

For competitive athletes,even slight enhancements can be decisive. For recreational athletes, the impact may be less important.

A modest increase in muscle mass can be particularly beneficial for individuals with low muscle mass or strength,such as older adults or those with sarcopenia. Vegetarians and vegans, who lack creatine-rich animal protein sources, may also benefit more from supplementation.

Beyond the Gym: Exploring Other Potential Health Benefits

Research is expanding to explore creatine’s potential benefits beyond athletic performance, although findings are currently limited and mixed.

A 2024 analysis of 16 clinical trials involving approximately 500 adults indicated that creatine supplements improved memory and attention span, but not overall brain function.

While further research is needed, current data suggests that a daily intake of at least 10 grams may be a suitable starting point for those seeking cognitive benefits.

Some studies suggest that creatine may help regulate blood sugar levels in individuals with Type 2 diabetes. Researchers are also investigating its potential benefits for those with traumatic brain injuries, neuromuscular conditions, and heart failure, but more research is necessary.

Individuals with kidney disease should consult a doctor before taking creatine supplements, as creatine processing can strain the kidneys. Consulting a healthcare professional is advisable before starting any new supplement regimen, especially for those with pre-existing medical conditions.

In fact, he said, if you have any serious medical condition, it might be worth a quick check-in with a doctor. It’s always better to be safe when taking anything new, whether it’s a supplement or something else.

Dr. Fielding