It seems like just about everyone in the health and wellness world is talking about creatine these days, and for good reason. Made from three amino acids (arginine, glycine, and methionine), creatine is naturally produced by the body and also found in animal proteins, such as red meat and fish. It plays a key role in producing quick bursts of energy, especially during high-intensity activities like sprinting or weightlifting.

Over the past decade, and even more so in the past few years, creatine has emerged as one of the most thoroughly researched and widely used supplements in the fitness and wellness space. Once mainly known for its benefits to muscle growth and athletic performance, newer research suggests that creatine may also support brain health, recovery, and even play a role in preventing neurodegenerative diseases.

So, should you be taking it? Let’s dig into the details.

What is Creatine?

Creatine helps your body produce energy quickly by replenishing ATP, the primary fuel source for short, intense efforts like sprinting or lifting heavy weights. About half of your creatine supply is made by the body, while the rest comes from dietary sources—mostly animal products like red meat, seafood, and dairy.

Your muscles store about 95% of the body’s creatine, with the remainder found in the brain, heart, and other tissues. While your body naturally produces creatine and obtains it through food, supplementation allows for higher levels, which can potentially increase muscle stores, improve exercise performance, and aid in recovery. It’s also one of the most extensively studied supplements with a strong safety and efficacy profile.

Read more about matcha as a pre-workout here.

Benefits of Creatine

Creatine isn’t just for professional athletes; it has benefits that extend beyond physical performance.

Athletic Performance

Creatine is a go-to for athletes aiming to boost strength, power, and speed. It enhances performance in short, explosive movements and supports lean muscle gains. Research indicates that it can also enhance muscle recovery, alleviate post-workout soreness, and improve hydration in muscle cells, potentially reducing cramps and the risk of injury. Long-term use may support more consistent and effective training.

Cognitive Function

Emerging research suggests that creatine may also support brain health. Because the brain uses ATP for energy, just like muscles, creatine may help improve mental performance, especially under stress or sleep deprivation (new parents, take note!). Some studies even suggest potential benefits for neurological conditions like Alzheimer’s, Parkinson’s, epilepsy, and traumatic brain injuries, although more research is needed.

In vegetarians and older adults who tend to have lower baseline creatine levels, supplementation has been linked to better memory, reduced mental fatigue, and enhanced cognitive function.

Healthy Aging

As we age, we naturally lose muscle mass and strength, a condition known as sarcopenia. When paired with resistance training, creatine can help slow this process, supporting better mobility, balance, and overall vitality. Since strong muscles also benefit bone health, creatine may indirectly help maintain bone density and reduce the risk of osteoporosis.

Who Might Benefit Most?

• Athletes and active individuals: Creatine is most well-known for its ability to help boost athletic performance. If you’re trying to build strength or improve power, creatine may help you train harder and recover faster, potentially leading to improved performance over time.

• Vegetarians and vegans: Creatine is mostly found in animal products like red meat and fish, so people who follow plant-based diets often have lower baseline levels. Supplementing with creatine may help to close this gap.

• Older adults: It’s normal to lose muscle and strength as we age. Creatine, especially when paired with strength training, has been shown to help older adults maintain and build muscle. Creatine also appears to benefit cognition and brain health, and may help prevent diseases like Alzheimer’s, although further research is still needed.

• Those with neurological conditions: Emerging research is investigating creatine’s potential benefits for neurological diseases such as Parkinson’s, Huntington’s, and muscular dystrophies. More evidence is still needed, but early studies suggest creatine may offer neuroprotective benefits.

Is It Safe?

Creatine is one of the most well-studied supplements available and is generally considered safe for most people. Long-term studies (up to five years) have found no negative effects in healthy individuals.

There have been isolated concerns, like a case study linking creatine to kidney issues in someone with pre-existing kidney disease, and a 2009 study suggesting a link to hair loss. Still, the overall body of research does not support significant risks for healthy individuals. Before taking any supplement, it's best to consult with your healthcare provider.

The Bottom Line

Creatine is one of the safest, most effective, and most researched supplements available. It supports muscle strength, enhances exercise performance, and may even improve cognitive function. It can be especially beneficial for older adults and vegetarians. As always, consult your doctor before starting any new supplement regimen.

Disclaimer*

These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes. 

Resources:

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Davani-Davari D, Karimzadeh I, Ezzatzadegan-Jahromi S, Sagheb MM. Potential Adverse Effects of Creatine Supplement on the Kidney in Athletes and Bodybuilders. Iran J Kidney Dis. 2018 Oct;12(5):253-260. PMID: 30367015.

Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. PMID: 33578876; PMCID: PMC7916590.

Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037.

Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921. PMID: 35267907; PMCID: PMC8912287.