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Writer's pictureAimee Farabee

Creatine: The Superhero of Supplements

In the vast universe of dietary supplements, creatine stands out as a true superhero. With its multifaceted benefits spanning across age groups and genders, creatine has consistently shown its power in scientific studies and personal experiences alike.

Creatine is often cited as one of the most extensively studied sports supplements. The exact number of studies on creatine is hard to pinpoint, but it's safe to say that there are hundreds of published studies on the topic. As of January 2022, PubMed, a prominent database for biomedical literature, has over 2,000 articles related to creatine, with a significant portion of these being research studies specifically examining its effects on various aspects of health and performance.

Studies conducted on creatine have examined its effects on exercise performance, muscle growth, cognitive function, and other health parameters. The consistent positive findings from these studies (cited below), combined with its safety profile, have made creatine one of the most popular and trusted supplements among athletes, bodybuilders, and fitness enthusiasts. Its efficacy in enhancing short-term, high-intensity exercise performance is well-established in the scientific literature.

But are you aware that the benefits of creatine extend far beyond the realm of experienced athletes? What if I told you that creatine holds potential advantages for every individual, athletic or not? Would you be surprised to learn that this powerhouse supplement could enhance the daily life of the "average" person just as much as it boosts an athlete's performance?

My curiosity about creatine was recently reignited when I came across studies highlighting its potential benefits beyond athletic performance. Researchers have discovered links between creatine supplementation and enhanced cognitive function. There's even compelling evidence pointing to its role in promoting a healthier lifespan. Now, as someone navigating the early years of my 40s, such findings naturally grabbed my attention. While I've personally experienced the athletic boosts from creatine, I was eager to uncover its broader spectrum of benefits.

In this blog, I'll guide you through a curated collection of articles and research on creatine, shedding light on its remarkable potential to combat the effects of aging.

For those who prefer quick insights (a common preference in today's fast-paced world), I've summarized the main points. BUT, if any of these sparks your curiosity and you want to nerd out with me, I encourage you to keep reading!

Key Takeaways from the Blog

  • Creatine is a naturally occurring compound essential for cellular energy production.

  • It's synthesized in the liver, kidneys, and pancreas and found in foods like red meat and fish.

  • Enhanced muscle growth and mass.

  • Improved body composition.

  • Positive effects on bone density.

  • Potential cognitive function benefits, especially in older adults.

  • Possible contributions to a healthier and potentially longer life.

  • Creatine is not harmful to the kidneys.

  • It is not a steroid.

  • Creatine doesn't lead to dehydration or muscle cramps.

  • The weight gain from creatine is not just "water weight"; it contributes to muscle volume.

  • Some may experience digestive issues.

  • Water retention in muscles can lead to initial weight gain.

  • Not everyone responds to creatine supplementation in the same way.

  • Purity concerns: it's essential to choose a high-quality supplement.

Consult with a healthcare professional, but a common approach includes a loading phase of 2.5g per day followed by maintenance of 5g per day.

 

Fit people

What is Creatine?

Creatine is an organic compound that plays a pivotal role in producing cellular energy. Our bodies naturally produce creatine, primarily in the liver, using amino acids: arginine, glycine, and methionine. Additionally, we obtain creatine from dietary sources, especially from animal products like beef, chicken, and fish[2]. There are different forms of creatine, but creatine monohydrate is the most common form to supplement with.

As mentioned, creatine is a widely studied supplement that has been shown to improve strength gains, increase lean body mass, and enhance power output during intense physical activities. The supplement industry is notorious for its marketing tactics, promising dramatic results with various products. There are numerous supplements on the market that promise similar benefits however, most of them don't deliver on these promises. Creatine stands out as an exception and is one of the few supplements that genuinely works. While a good workout program, diet, and lifestyle will provide the majority of fitness benefits, creatine can help bridge the remaining gap.

Benefits of Creatine

Creatine boosts the body's energy production. Think of adenosine triphosphate (ATP) as the body's primary battery, powering everything from our daily activities to intense workouts. We don't keep a lot of these 'batteries' on hand, so we constantly need to recharge them. The more 'fully charged batteries' (or ATP) our cells have, the more energy we have for activities like exercising. Creatine supplements help increase our reserves of Creatine Phosphate (CP), which acts like a rapid charger for these batteries during high-intensity activities. By taking creatine, you essentially give your body a better charger, allowing you to push a bit harder during workouts, whether it's squeezing out an extra rep or lifting a bit more weight.

To put it in simpler terms, the high-level and often well-known benefits of creatine are:

1. Muscle Growth and Mass

Creatine has been shown to increase the water content in muscle cells, signaling biological pathways that lead to increased muscle growth [3]. Regular creatine intake can enlarge muscle fibers by 35%, compared to a 10% increase in the placebo group. It aids in increasing rep counts, overall power output, and enables lifting heavier weights, providing a stronger stimulus for growth.

Creatine users experienced a 20% increase in weightlifting capacity, whether performing 1, 3, or 10 reps, while the placebo group only saw a 12% improvement. Creatine provides muscles with explosive energy, leading to strength and sprint speed improvements between 5-15%. It also promotes intramuscular fluid retention, aiding in recovery and muscle building.

2. Body Composition

Supplementing with creatine can lead to increased lean body mass when combined with resistance training [4]. Although creatine isn't a traditional fat burner, by aiding in the development of more muscle, it indirectly combats the challenges of fat loss. More muscle means more calories burned, making creatine an effective indirect fat burner.

Some of the lesser-known benefits we'll explore further in this article are:

1. Bone Mass

Emerging research suggests that creatine supplementation, especially when combined with resistance training, can have a positive effect on bone density [5].

2. Cognitive Function

Creatine isn't just for muscles. Recent studies have highlighted the potential benefits of creatine on cognitive function, especially in older adults.


It has been shown to increase brain creatine levels by 5–15%, improving brain function. This improvement is believed to be due to increased oxygen delivery and energy supply to the brain. Studies indicate that creatine can enhance short-term memory and reasoning skills. Additionally, early studies show that dietary creatine might protect against reduced cognitive performance in the elderly [6].

3. Lifespan and Healthspan

While direct research on creatine's impact on lifespan is limited, its potential benefits on muscle health, bone density, and cognitive function suggest it could play a role in promoting a healthier and potentially longer life [7].

Creatine Benefits by Age and Gender

Females under 40 experience improvements in strength and endurance. Females have 70–80% lower endogenous creatine stores compared to males, making supplementation potentially beneficial [9]. Post-menopausal females might benefit from high doses of creatine for skeletal muscle size and function, and its positive effects on bone when combined with resistance training [11].

WOMEN

Despite extensive research on creatine, its use among females remains understudied. In the article, Creatine Supplementation in Women’s Health: A Lifespan Perspective, the authors (Abbie E Smith-Ryan, Hannah E Cabre, Joan M Eckerson, and Darren G Candow) delve into the effects and implications of creatine supplementation specifically in females. Notably, females have 70–80% lower endogenous creatine stores compared to males. The article emphasizes the importance of understanding creatine metabolism both pre- and post-menopause, as it has significant implications for creatine supplementation for performance and health among females.

Due to hormone-related changes affecting creatine kinetics and phosphocreatine resynthesis, supplementation might be especially crucial during menses, pregnancy, post-partum, and during and post-menopause. The article also discusses the potential benefits of creatine supplementation in pre-menopausal females for improving strength and exercise performance. Additionally, post-menopausal females might benefit from high doses of creatine for skeletal muscle size and function, and its positive effects on bone when combined with resistance training.

The majority of studies indicate that creatine supplementation is safe for females, with numerous metabolic, hormonal, and neurological benefits. The risk-to-benefit ratio is generally low, making it a viable supplement for women.

There's both pre-clinical and clinical evidence suggesting creatine supplementation has positive effects on mood and cognition, possibly by restoring brain energy levels and homeostasis. Creatine supplementation might be even more effective for females by supporting a pro-energetic environment in the brain.

Sarcopenia is the age-related loss of muscle strength and mass, leading to a decreased quality of life, especially in older females. Resistance training (RT) is known to counteract sarcopenia. In the study, Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis the combined effects of creatine supplementation (Cr) and RT on muscle strength and mass in older females were investigated. The systematic review included ten randomized controlled trials (RCTs) with 211 participants. The results showed that creatine significantly increased upper-body strength. However, for lower-body strength and muscle mass, the effects were more pronounced in studies lasting 24 weeks or longer. In conclusion, older females supplementing with creatine see significant gains in muscle strength, especially when combined with resistance training for at least 24 weeks. Still, more high-quality studies are needed to confirm these findings.

MEN

Men have traditionally been the predominant users of creatine. Males under 40 often see rapid gains in muscle mass and strength with creatine supplementation, especially when combined with resistance training [8]. Males above 40 also benefit from creatine in maintaining muscle mass and strength, especially when combined with regular exercise [10].

In the study, The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men, the researchers aimed to determine the effects of creatine and protein supplementation on strength gains after a traditional resistance training program in middle-aged and older men. The double-blind, randomized, placebo-controlled design involved 42 males aged 48–72 years, divided into four groups: Resistance Trained Placebo (RTP), Resistance Trained Creatine (RTCr), Resistance Trained Protein (RTPr), and Resistance Trained Creatine and Protein (RTCrPr). All groups underwent resistance training three days a week for 14 weeks. The results showed that each group significantly increased strength and lean body mass. However, there were no significant differences between the groups, indicating that creatine and/or protein supplementation did not provide additional benefits over resistance training alone in this age group.

OLDER ADULTS

For Seniors, creatine supplementation can aid in improving cognitive functions, with dietary creatine potentially protecting against reduced cognitive performance [6]. In the article, The Additive Effects of Creatine Supplementation and... : Journal of Geriatric Physical Therapy the effects of creatine supplementation combined with exercise on the health of older adults is discussed. Creatine has been popular in gyms, especially among bodybuilders, since the early 1990s due to its ergogenic properties. These properties include energy storage in the form of creatine phosphate, hydrating effects, and an increased rate of protein synthesis, leading to improvements in muscle size, strength, and endurance. Recent studies have also shown similar effects of creatine supplementation in older adults, specifically on muscle function, bone remodeling, and central nervous system processing. The article reviews various studies to determine the combined effects of creatine and resistance training in the aging population. The results suggest that for significant improvements in strength, functional capacity, and lean mass in older adults, continuous and daily low-dose creatine supplementation combined with at least 12 weeks of resistance training is required. The article concludes that while creatine is safe for older adults and may improve skeletal muscle health, more research is needed to determine its effects on bone and cognition in this age group.

Another article, Use of creatine in the elderly and evidence for effects on cognitive function in young and old - Amino Acids discusses the benefits of creatine supplementation, particularly in older adults. Creatine, when ingested as a dietary supplement, results in increased skeletal muscle creatine and phosphocreatine. This enhancement is known to improve the performance of high-intensity exercise tasks. The benefits of creatine supplementation, which are well-documented in young adults, are especially significant for older adults who, with aging and reduced physical activity, experience decreases in muscle creatine, muscle mass, bone density, and strength. Research has shown that creatine ingestion can potentially reverse these changes, improving daily activities. Some studies have indicated that short-term high-dose creatine supplementation in older adults, even without exercise training, can increase body mass, enhance fatigue resistance, increase muscle strength, and improve daily activity performance.

When combined with resistance training, creatine supplementation has been shown to offer even more significant benefits, including increased bone mineral density. Additionally, higher brain creatine levels have been associated with improved neuropsychological performance. Creatine supplementation has been found to increase brain creatine and phosphocreatine levels, and studies have shown that cognitive processing, impaired due to factors like sleep deprivation or aging, can be improved with creatine supplementation. The article concludes that creatine is a safe and inexpensive dietary supplement with both peripheral and central effects, offering substantial benefits to older adults, potentially improving their quality of life and reducing the disease burden associated with sarcopenia and cognitive dysfunction.

Another study highlights the fact that many older adults do not meet the guidelines for recommended daily activity. In the article, Effects of Creatine Supplementation on Properties of Muscle, Bone, and Brain Function in Older Adults: A Narrative Review we are reminded that aging is associated with reductions in muscle and bone mass and brain function. While exercise is the most beneficial lifestyle factor to counteract these reductions, less than 20% of older adults (over 55 years of age) adhere to the recommended amount of resistance training (at least 2 days/week), and less than 12% meet the aerobic exercise guidelines (at least 150 minutes/week of moderate to vigorous intensity aerobic exercise).

Given these statistics, it's crucial to explore other lifestyle interventions that can benefit aging muscle quality and quantity, bone strength, and brain function without relying on exercise. Creatine, an organic compound found in all body cells, has the potential to positively impact muscle, bone, and brain health in older adults, even without exercise. This review aims to summarize the research on the effects of creatine supplementation alone on muscle mass and performance, bone mineral and strength, and brain health indices in older adults.

This begs the question, if less than a fifth of older adults engage in the recommended resistance training and even fewer meet aerobic exercise guidelines, can creatine supplementation serve as an alternative or complementary strategy to support healthy aging? Further studies are needed but recent findings suggest it can and it should.

One such recent finding is the study, Dietary creatine and cognitive function in U.S. adults aged 60 years and over authored by Sergej M. Ostojic, Darinka Korovljev, and Valdemar Stajer. The study aimed to explore the potential benefits of dietary creatine on cognitive function in aging individuals. While recent clinical trials have hinted at these benefits, the association between creatine consumption from food and cognitive function in older adults at a population level remained unclear. This research analyzed data from the 2001–2002 National Health and Nutrition Examination Survey (NHANES) and involved 1340 older adults (51.8% women; average age 71.4 years). The study found a positive correlation between cognitive function, as assessed by the WAIS III Digit Symbol Substitution Test (DSS), and creatine intake. Notably, participants who consumed more than 0.95 g of creatine per day had higher cognitive scores compared to those with lower creatine intake. The findings suggest that dietary creatine might protect against reduced cognitive performance in the older population.

Given the observed correlations between creatine intake and cognitive scores, some interesting questions come to mind. How might dietary recommendations be adjusted in the future to incorporate these findings for older adults? How can creatine supplementation be integrated into the daily routines of older adults to combat the natural decline in muscle and cognitive functions? What are the long-term effects of creatine supplementation, and are there any potential side effects or interactions with other medications commonly taken by older adults? Given the potential benefits of creatine supplementation for cognitive function, could it be explored as a preventive measure or treatment for neurodegenerative diseases?

I'm hopeful that more studies are underway to find those answers!

Debunking Common Misconceptions About Creatine

If you've read some of my other blogs you'll know that I love debunking myths, and myths about creatine are no exception! Creatine, despite its numerous benefits, has been surrounded by many myths and misconceptions. Let's address some of the most common ones and set the record straight.

Misconception 1

This misconception is by far the most prevalent: All weight gained from creatine is water weight.


Counter-Argument

While creatine does lead to an increase in the water content inside muscle cells, this is a positive impact. This is different from the general concept of "water weight" that people often associate with bloating or water retention in subcutaneous tissues (under the skin). The water retention due to creatine is intracellular (inside the muscle cells) and contributes to the muscle's fuller appearance. Over time, creatine also promotes muscle protein synthesis, leading to genuine gains in muscle tissue [15]

Misconception 2

Almost as equally misunderstood: Creatine is bad for your kidneys.


Counter-Argument

The belief that creatine can harm the kidneys has been debunked by numerous scientific studies. A comprehensive review found no evidence that creatine supplementation causes renal dysfunction in healthy individuals [12]. Even long-term use of creatine has not been shown to adversely affect kidney function [13].

Misconception 3

Creatine is a steroid.


Counter-Argument

Creatine is not a steroid. It's a naturally occurring compound found in our muscles and brain. Steroids are synthetic compounds that mimic the effects of testosterone, while creatine plays a role in producing cellular energy [1].

Misconception 4

Creatine leads to dehydration and cramps.


Counter-Argument

Some believe that creatine can cause dehydration and muscle cramps. However, research has shown that creatine supplementation does not increase the risk of these issues. In fact, creatine might even reduce the incidence of cramps and injuries during training [14].

Potential Downsides or Dangers of Creatine

While creatine is generally considered safe for most people when used appropriately, it's essential to be aware of potential downsides or concerns:

1. Digestive Issues

Some individuals might experience stomach pain, nausea, diarrhea, or muscle cramping when consuming creatine. This is especially common if taking more than the recommended dose in a single sitting [16]. If gastrointestinal problems arise, it's recommended to stop the supplementation.

2. Weight Gain

As mentioned above, creatine supplementation can lead to weight gain, with most people gaining between 1-4 lbs. This weight gain is intramuscular water weight, which is different from bloat or water retention outside the muscles. For athletes with specific weight requirements, this might be a concern. Otherwise, the additional water content in the muscle is beneficial.

3. Non-responders

Not everyone responds to creatine supplementation in the same way. Some individuals, known as "non-responders," might not experience the typical benefits of creatine, such as increased muscle mass or improved exercise performance [18].

4. Potential Drug Interactions

Creatine might interact with certain medications, including those that affect liver or kidney function. It's crucial to consult with a healthcare professional before starting creatine, especially if you're on medication [19].

5. Purity Concerns

Not all creatine supplements are created equal. Some might contain impurities or other additives that could be harmful. It's essential to choose a high-quality, reputable brand when purchasing creatine supplements [20]. My preferred brand is Bulk Supplements Creatine Monohydrate. It's cheap and high quality. Just about every supplement company has a creatine monohydrate product so use your discretion.

How to take Creatine (Dosage and Usage)

For those looking to harness the superhero powers of creatine, it's essential to get the dosage right. A common approach is the "loading phase," where one takes 20 grams of creatine daily (divided into 4 doses) for 5-7 days, followed by a "maintenance phase" of 3-5 grams daily. However, some prefer to skip the loading phase and take 3-5 grams daily from the start. My preference is the latter. Start at a lower dose and build over time. You will avoid the potential digestive issues that come with a loading phase. And from my experience, there's no added benefit with loading versus not loading.

Creatine can be taken before or after your workout, with most professionals recommending post-workout is the better option. Vegans can benefit from higher doses, as their diet is more deficient in creatine.

When it comes to the type of creatine to supplement with, creatine monohydrate is often considered the gold standard among various forms of creatine due to several reasons. First, it has been extensively studied, with a wealth of research supporting its safety and efficacy. Compared to other forms, creatine monohydrate has a higher percentage of pure creatine per weight, ensuring that users get a more concentrated dose.

Many companies market various forms of creatine at higher prices. However, creatine monohydrate is the most researched supplement, and it's also one of the most affordable. While there are newer forms of creatine on the market claiming enhanced absorption or other benefits, the robust evidence backing creatine monohydrate's effectiveness and safety is unmatched.

The bottom line is to simply incorporate creatine into your routine. Whether you opt for a loading phase, choose a daily dose of 3g or 5g, or decide to take it pre or post-workout, days you don't exercise, or even if you never exercise, the key is consistency. The optimal method of creatine supplementation is the one that ensures you use it consistently. So, amidst the sea of varied advice from influencers, don't be discouraged. Embrace the benefits of creatine and make it a part of your regimen.

Conclusion

Creatine truly is the superhero of supplements. Its potential benefits span across muscle health, bone density, cognitive function, and possibly even lifespan. Creatine is one of the safest, affordable, and most effective supplements to take. It will support you in building more muscle, increasing strength, and enhancing performance.

However, like all supplements, it's an optional tool to aid performance and not a necessity. Nutrition and training should be your priority, as these are the most important factors when delivering results over time.

I hope you found this article to be informative and thought-provoking. As with any new addition to your health and wellness regimen, always remember to consult your doctor first.


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