Written by Jaclyn Korman, Intern
What is Creatine?
If you follow any fitness influencers or athletes, you may have heard them speak about creatine. Does it boost your brain, bone or muscle health? Creatine is a chemical found in our bodies, naturally found in red meat, seafood, and poultry, but also available as a supplement called creatine monohydrate. Creatine is made in the liver and kidneys, and stored as phosphocreatine to generate ATP for quick energy. Athletes take creatine in supplement form to help increase their energy for high-intensity exercises. In recent years, research has uncovered even more benefits of creatine supplementation beyond athletics. In this blog post, we’ll explore the potential benefits of creatine and discuss whether it’s something you should consider adding to your routine.
Benefits for Aging Population
As we age, it’s natural to experience a decline in muscle mass, bone density, and some aspects of cognitive function. While there is limited evidence linking creatine supplementation to improvements in cognitive function, its potential benefits for older adults, particularly in terms of strength and bone health, are worth noting.
Some studies have shown that older adults, including postmenopausal women, who take creatine alongside strength training see increased strength and enhanced bone density compared to those who don’t supplement. However, other research suggests that creatine may not lead to significant gains in muscle mass, strength, or function, resulting in mixed findings.
On The Dr. Gabrielle Lyon Show podcast, Dr. Gabrielle Lyon and Dr. Darren G. Candow explores the potential benefits of creatine for older adults. They highlight how creatine supplementation may help combat age-related sarcopenia, a condition characterized by the gradual loss of muscle mass and strength. While these findings are promising, more research is needed to fully understand creatine’s effects on aging and muscle health.
Benefits for Mood and Brain Health
Creatine isn’t just for muscle gains, it may also play a role in brain health and mood. Creatine increases phosphocreatine levels, which can help fight mental fatigue, sharpen memory, and improve thinking speed. Research also suggests that lower brain creatine levels are linked to more severe depression, and supplementing with creatine can help improve symptoms, especially in women, who naturally have lower levels.
When combined with antidepressants, creatine may even speed up symptom relief, sometimes within just two weeks. Plus, it’s been shown to enhance brain function and reduce mental fatigue, particularly during stress or lack of sleep. This is especially useful for women, who often juggle more stress, multitasking, and sleep disruptions during pregnancy, postpartum, or menopause. By supporting cognition and sleep, creatine can help during high-stress periods.
Benefits for Parkinson Disease
Parkinson disease is a neurological disorder that affects an individual’s movement, balance, coordination, and have decreased muscular mass and strength. One study tested the effects of strength training with and without creatine supplementation in patients with mild to moderate Parkinson disease. Patients who took creatine alongside resistance training saw greater improvements in upper-body strength and functional performance compared to those who only did resistance training. However, there are studies that observed no benefit in Parkinson disease patients so more studies are needed to establish conclusions on its benefits.,
What About Young Athletes, Kids, or Teens?
Since creatine supplements are generally safe and well-tolerated in adults, should young athletes, kids, and teens supplement with creatine as well? Each year, the number of young athletes taking creatine increases due to its performance-enhancing benefits including increased endurance, strength, improved recovery, and enhanced brain function. Current studies show no negative effects with long-term use when used appropriately. However, concerns about creatine supplementation in children and teens arise due to limited research on its effects in these age groups. While a few studies have found no adverse effects on clinical health markers in pediatric patients with conditions like lupus and muscular dystrophy, more high-quality research is needed to assess the long-term safety and potential benefits for children and teens. For most children, creatine supplementation is not necessary. However, if you’re a parent of a child athlete, it’s important to consult with a registered dietitian and doctor to determine whether creatine supplementation is appropriate for your child.
Food or Supplement?
Creatine is primarily found in animal-based foods like red meat and seafood, but humans can produce their own creatine from amino acids obtained through food like beans, lentils, peas, whole grains, and nuts, however plant-based foods do not contain creatine. Our diet should be a balance of protein, fruits, vegetables, whole grains, nuts, and seeds. If that is the case, you are probably making enough creatine your body needs and don’t need a supplement. If you want to maximize muscle growth or enhance your health as you age, supplementation may be an option.
Low-Intensity Exercise and Non-Strength Training
Many studies on creatine supplements show the greatest benefits when combined with exercise, as increased blood flow helps muscles absorb and store more creatine. But what about younger individuals who don’t engage in strength training or high-intensity exercise? On The Dr. Gabrielle Lyon Show podcast, Darren G. Candow explains that most research has focused on athletes or physically active individuals, leaving little data on potential benefits for those who don’t fit these categories. Because of this, creatine supplementation may not be as necessary for young people who aren’t involved in strength training or intense physical activity.
Supplement Safety
Since supplements are not regulated by the FDA, it’s important to be careful where you buy creatine supplements. While third party testing makes sure supplements contain what is listed on the label, they don’t test efficacy of the supplement. If you are looking to buy a creatine supplement, look for seals that indicate third party testing- NSF or USP.
Creatine is considered safe for most people over the age of 12 when taken in appropriate doses. Research shows that long-term use—up to five years at doses of up to 30g per day for adults—has not been linked to serious side effects in clinical populations. However, some people may experience mild side effects like dehydration, upset stomach, or muscle cramps. There’s not enough research on creatine’s safety for pregnant or breastfeeding women, so experts recommend avoiding it during those times. Additionally, those with kidney disease or other kidney issues should steer clear of creatine supplements, as they could potentially worsen their condition.
How To Take Creatine
Here are the general recommended dosages however they vary with weight:
Maintenance dose: ~3-5g/day for at least four weeks.
Loading phase (optional): 20g/day for 7-10 days, followed by a maintenance dose.
Higher doses (>10g/day) may increase the risk of GI distress so therefore a maintenance dose is preferred.
You can easily mix creatine powder with 8 oz of water, juice, or a protein shake. There’s no specific time you have to take it, but many people prefer to enjoy it after their workouts. There is some evidence that suggests to pair creatine with foods that boost insulin levels, like carbohydrates, because insulin plays a key role in helping your muscles absorb nutrients more effectively. When insulin levels rise, it increases the number of transporters on muscle cells, allowing creatine to be absorbed more efficiently. However, this evidence is limited and we need more research. If you plan to take creatine, remember to keep yourself hydrated and drink at least 8 cups of water a day!
Should I Be Taking Creatine?
Creatine may offer benefits just beyond athletic performance. It may support muscle strength, improve bone density, enhance brain function, and may even help with mood and cognitive health, especially for aging individuals, women, and people with Parkinson’s disease. While there is a lot of research on creatine, we need more studies to confirm these findings on the potential benefits of creatine. Focusing on getting creatine through food, and eating a balanced diet is a good place to start. If you are considering starting a creatine regimen, it’s always a good idea to consult with a dietitian before starting a new supplement to make sure it’s right for you. Speaking to a professional can also help you with dosing, and picking reputable creatine supplement brands.
