Sales of creatine, a dietary supplement once largely confined to the worlds of athletics and bodybuilding, have surged in Brazil, growing 67% in the last five years, according to a recent analysis by the Close-Up International consultancy. The increase reflects a broadening understanding of the supplement’s potential benefits beyond athletic performance, with growing interest from older adults and those seeking to improve overall quality of life.
For years, creatine was primarily associated with muscle building and enhancing physical performance. However, recent research and growing awareness are shifting that perception. Thais Figueredo, a pharmacist and technical director at Quantum Nutrition, explains that creatine assists the body in producing energy more rapidly. “It acts as a reserve that kicks in when the body needs immediate energy, particularly during repetitive, short-duration, high-intensity physical activity or moments of increased mental fatigue,” she said. “This allows the body to better sustain daily activities, exercise, and tasks requiring strength, focus, and stamina.”
A study conducted by researchers at the University of Oklahoma and Texas A&M University suggests that creatine, when combined with resistance training, can increase strength and muscle mass in older adults, leading to improved quality of life. Figueredo notes that supplementation can aid address conditions like physical frailty, osteoporosis, and sarcopenia – the age-related loss of muscle tissue. “The loss of muscle tissue, especially quick-twitch fibers, with aging decreases strength, muscle mass, and physical performance, increasing the risk of falls, fractures, and mortality. Creatine supplementation can help strengthen muscles and improve physical performance, contributing to the prevention of these problems,” she stated.
The benefits of creatine may also extend to women throughout different life stages, provided they are healthy adults, according to Figueredo. She highlights its potential to increase energy levels, reduce fatigue, and support physical performance and muscle recovery, even without aesthetic goals. During perimenopause and menopause, periods marked by hormonal changes, creatine may help maintain strength and muscle mass and, when combined with resistance training, contribute to bone health. In later life, it can promote functionality, autonomy, and balance, aiding in daily activities and reducing the risk of falls.
However, Figueredo cautions that creatine is not a quick fix, as We see a supplement with a cumulative effect. It requires gradual increases in muscle stores through a process called muscle saturation. “With daily leverage, these stores gradually increase, and when they reach adequate levels, the body can produce energy more efficiently during intense efforts. Results usually appear progressively, generally after a few weeks of continuous use, especially when supplementation is combined with a routine of training and proper nutrition,” she explained.
To ensure safe and effective creatine use, consulting a healthcare professional is essential, along with adhering to recommended dosages – typically between three and five grams per day – maintaining adequate hydration, and combining it with regular exercise. Figueredo emphasizes the importance of informing healthcare providers about creatine use, particularly before undergoing laboratory tests, to avoid misinterpretations of results. In 2023, creatine surpassed whey protein as the most searched supplement on Google in Brazil, according to CNN Brasil, indicating a growing public interest in its potential benefits.
