Creatine has emerged as a prominent topic in health and wellness discussions, particularly regarding its potential benefits for muscle building and cognitive enhancement. This compound, naturally produced by the body, plays a crucial role in providing energy to muscles during physical activity. Approximately 95% of creatine is stored in muscle tissue, with smaller quantities found in the brain. Individuals typically utilize about 1–3 grams of creatine daily, a portion of which is synthesized by the body, while the remainder comes from protein-rich foods such as meat and fish.
Creatine supplements, available in forms such as powders and tablets, often contain doses ranging from 3–5 grams up to 20 grams per day. Achieving these higher levels through diet alone can be challenging, as it would require consuming around 1 kilogram of meat to obtain just 5 grams of creatine. This raises the question: can increased creatine intake truly enhance muscle growth, athletic performance, and brain health, as suggested by various social media influencers?
Enhancing Athletic Performance
The science surrounding creatine indicates its effectiveness in boosting athletic performance. Creatine facilitates the rapid re-synthesis of adenosine triphosphate (ATP), the primary energy carrier in cells. During physical exertion, ATP is broken down into adenosine diphosphate (ADP). For ADP to convert back into ATP, it requires a phosphate group, which creatine supplies. This process allows for quicker energy replenishment, particularly beneficial for high-intensity activities like weightlifting and sprinting.
Research supports the conclusion that creatine is a valuable nutritional supplement for athletes aiming to enhance physical performance. Even non-professional gym-goers can experience similar benefits from creatine supplementation.
Impact on Older Adults
Most investigations into creatine’s effects outside of athletic performance focus on older adults. This demographic is particularly relevant due to creatine’s potential role in combating sarcopenia, the age-related decline of muscle mass. Studies indicate that daily creatine supplementation of 5–20 grams, when paired with resistance training, can lead to significant improvements in muscle mass and strength among older individuals. A review encompassing 22 studies of subjects aged 57–70 revealed an average muscle mass increase of 1.4 kilograms along with modest strength gains.
While some research suggests creatine may positively influence bone health, findings are inconsistent. A comprehensive analysis of five studies concluded that creatine did not significantly impact bone density. Nevertheless, there is evidence indicating that creatine may enhance mobility in older adults, as demonstrated by improved performance in standing up from a seated position, a key indicator of fall risk.
Cognitive Benefits
Creatine’s influence extends beyond physical capabilities and into cognitive function. An extensive review of 16 studies, which included participants aged 20 to 77, found that supplementation of 5–20 grams per day yielded positive effects on memory, attention, and information processing speed. The advantages were most pronounced in individuals with cognitive impairments, those aged 18 to 60, and female participants.
Another review of eight studies highlighted significant memory improvements in healthy adults, particularly among those aged 66 to 76. The findings suggested that both high (20 grams) and lower (3 grams) doses of creatine produced similar cognitive enhancements. Previous studies have also shown that healthy individuals consuming 5–20 grams of creatine over periods of five days to six weeks experienced notable improvements in memory and reasoning abilities.
The evidence suggests creatine may be beneficial for pre- and post-menopausal women to enhance strength and cognitive function, as well as reduce mental fatigue. For individuals over 60, supplementation could offer cognitive and muscle mass benefits, especially when combined with physical activity. However, there is insufficient evidence to advocate for widespread use among younger populations, aside from its established performance benefits in sports.
Safety and Considerations
Creatine is generally regarded as safe for most individuals. Some users report side effects, primarily gastrointestinal issues such as nausea and stomach discomfort. Others may experience headaches or muscle cramps, especially when altering dosage or frequency. Temporary water retention, often resulting in slight weight gain, is common but typically resolves shortly after beginning supplementation.
It is crucial to note that the safety of creatine supplementation for specific groups, including pregnant or breastfeeding women, individuals with kidney or liver conditions, and those with psychiatric disorders, remains uncertain. Consulting a healthcare professional is advisable for anyone considering creatine, particularly if they have underlying health concerns.
Creatine supplements are synthetically produced from sarcosine and cyanamide, distinct from cyanide. Research predominantly focuses on creatine monohydrate, the most studied form of creatine supplementation. There is no significant difference between various brands producing creatine monohydrate, and additional ingredients are unnecessary. Individuals interested in trying creatine should monitor their usage over a period of 4–8 weeks to assess any improvements. If no benefits are observed, it may be prudent to reconsider the investment.
Evangeline Mantzioris, affiliated with the Alliance for Research in Nutrition, Exercise and Activity (ARENA) at the University of South Australia, has contributed to this discussion. Mantzioris has received funding from the National Health and Medical Research Council and serves on the Dietary Guideline Expert Committee of the same organization.
