Creatine Supplementation: Beyond the Weight Room

Creatine, a widely used supplement, is garnering attention beyond its traditional association with male athletes. Functional nutritionist Beth Wright, based in Hong Kong, highlights creatine’s versatility, especially in women’s health. Recent research is revealing creatine’s potential in areas previously overlooked.

Understanding Creatine

Creatine, naturally produced in the liver, kidneys, and pancreas, originates from three amino acids: arginine, glycine, and methionine. The majority of creatine, approximately 95%, resides within skeletal muscles. The brain also contains a small amount.

Animal-based foods are natural sources. Plants do not contain creatine, but the amino acids they possess enable the body to produce it.

The Science of Creatine Monohydrate

Creatine in supplement form is known as creatine monohydrate. According to Wright, it is “one of the most rigorously studied supplements in existence.”

Expanding the Benefits

While long considered a supplement primarily for men involved in weightlifting and elite athletes, creatine’s benefits extend much further. Dozens of human trials demonstrate its advantages in enhancing physical performance, as well as promoting muscle and bone health.

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Studies reveal that creatine supplementation has been linked to improvements in cognitive function, with some studies suggesting benefits for memory and processing speed. (Source: Example Source, 2024)