Recent investigations into the compound creatine reveal its potential benefits for muscle growth and cognitive enhancement. Creatine is a naturally occurring substance in the body that plays a critical role in energy production, especially during exercise. It is predominantly stored in muscle tissues, with smaller amounts found in the brain. The average daily requirement for an individual is approximately 1–3 grams, which is provided through the body’s own production and dietary sources like meat and fish.
Supplementation levels typically range from 3–5 grams daily up to 20 grams, though achieving these amounts through diet alone is impractical. For instance, an individual would need to consume about 1 kilogram of meat to obtain just 5 grams of creatine.
Effects on Athletic Performance
Research supports the idea that creatine enhances athletic performance by increasing the body’s ability to replenish adenosine triphosphate (ATP), the energy currency of cells. During high-intensity activities, ATP is broken down to adenosine diphosphate (ADP), which requires phosphate to regenerate back into ATP. Creatine facilitates this process by supplying the necessary phosphate, allowing athletes to sustain short bursts of energy, such as during weightlifting or sprinting.
Studies indicate that creatine supplementation can significantly improve physical performance and efficiency in training. This applies not only to elite athletes but also to recreational gym-goers and casual sports enthusiasts.
Benefits for Older Adults
Much of the research surrounding creatine has focused on its effects on older adults, particularly regarding muscle mass and strength. Age-related muscle loss, known as sarcopenia, can be mitigated through resistance training combined with creatine supplementation. A review encompassing 22 studies involving participants aged 57–70 showed an average muscle mass increase of 1.4 kg and a modest improvement in strength.
Another comprehensive review analyzed 12 studies involving older adults taking 3–20 grams of creatine daily and found notable gains in muscle and strength when combined with regular resistance training sessions, conducted 2–3 times per week.
While creatine’s impact on bone health remains inconclusive, some evidence suggests it may enhance functional mobility. This is particularly relevant as improved ability to transition from sitting to standing can be a key indicator in preventing falls among the elderly.
Cognitive Benefits of Creatine
The cognitive advantages of creatine supplementation have also been examined across various age groups. A review involving 16 studies assessed individuals aged 20 to 77, encompassing both healthy participants and those with conditions like fibromyalgia and cognitive impairment associated with Parkinson’s disease. Findings indicated that daily creatine dosages of 5–20 grams positively influenced memory, attention span, and information processing speed, with the most pronounced benefits seen in individuals with existing health issues.
Further analysis of eight studies confirmed improvements in memory among healthy individuals, particularly in older adults aged 66 to 76. The results indicated that both high (20 grams) and lower doses (3 grams) produced similar outcomes.
For pre- and post-menopausal women, a 2021 review highlighted the potential for creatine to enhance strength and cognitive function while also reducing mental fatigue. For adults over 60, particularly those engaging in physical activity, supplementation may yield beneficial effects on cognitive function and muscle mass. However, current evidence does not support widespread use among younger populations beyond enhancing athletic performance.
Safety and Considerations
Creatine is generally regarded as safe for most users, although some may experience gastrointestinal side effects such as nausea and stomach discomfort. Other reported issues include headaches and muscle cramps, particularly when adjusting dosage. It can also cause temporary water retention, which may result in a slight weight increase that typically resolves after a few days.
Certain populations, including pregnant or breastfeeding individuals and those with pre-existing kidney or liver conditions, should consult healthcare professionals before starting creatine supplementation.
For those considering creatine, it is advisable to choose supplements in the form of creatine monohydrate, which has been extensively researched and is easily accessible. Users are encouraged to monitor their progress over a period of 4–8 weeks to determine whether they experience noticeable benefits.
The insights provided by Evangeline Mantzioris, affiliated with the Alliance for Research in Nutrition, Exercise and Activity at the University of South Australia, underscore the importance of informed supplementation. Mantzioris has received backing from the National Health and Medical Research Council and serves on the council’s Dietary Guideline Expert Committee, further establishing her commitment to research in this area.
