5 Things You Didn’t Know About Creatine That Could Transform Your Health

When you hear "creatine," you might think of gym buffs or heavy lifting, but this supplement is much more than a performance enhancer for athletes. Backed by decades of research, creatine offers surprising benefits for muscle growth, brain health, and even combating age-related decline. Let’s dive into five fascinating facts about creatine that could change how you think about this powerhouse supplement.

Creatine is More Than a Muscle Booster

Sure, creatine is famous for helping athletes build muscle, but did you know it also enhances recovery? Studies show that creatine, combined with resistance training, promotes hypertrophy by increasing muscle fibre size and protein synthesis (Burke et al., 2023; Wu et al., 2022). It’s not just about looks—stronger muscles mean better injury prevention and improved functionality.

It’s a Secret Ally for Your Brain

Your brain craves energy, and creatine plays a pivotal role in brain bioenergetics. Supplementation can boost memory and cognitive performance, especially in older adults (Prokopidis et al., 2022; Xu et al., 2024). If you’re looking to stay sharp as you age, creatine might be your new best friend.

Creatine Fights Oxidative Stress

Intense workouts or ageing can lead to oxidative stress, causing cellular damage. Creatine acts as an antioxidant, helping your body combat harmful free radicals and maintain mitochondrial health (Arazi et al., 2021; Burke et al., 2023). The result? Better recovery and reduced inflammation.

It’s Not Just for the Young and Fit

Think creatine is only for bodybuilders? Think again. Research shows that older adults using creatine, paired with resistance training, experience increased lean mass and strength (Forbes et al., 2021). It’s a safe and effective way to combat sarcopenia and stay active in your golden years.

Creatine Myths Debunked

Despite its popularity, myths about creatine persist. No, it’s not a steroid, and it doesn’t harm your kidneys when taken in recommended doses (Antonio et al., 2021). By busting these misconceptions, more people can enjoy the broad benefits of creatine without fear.

Ready to Unlock Your Potential?
Creatine is a well-researched, versatile supplement that supports physical and mental performance at any age. If you’re curious about how creatine can enhance your health and fitness journey, let’s talk!

References

• Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w

• Arazi, H., Eghbali, E., & Suzuki, K. (2021). Creatine supplementation, physical exercise, and oxidative stress markers: A review of the mechanisms and effectiveness. Nutrients, 13(3), 869. https://doi.org/10.3390/nu13030869

• Burke, R., Piñero, A., Coleman, M., Mohan, A., Sapuppo, M., Augustin, F., ... & Schoenfeld, B. J. (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients, 15(9), 2116. https://doi.org/10.3390/nu15092116

• Forbes, S. C., Candow, D. G., Ostojic, S. M., Roberts, M. D., & Chilibeck, P. D. (2021). Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients, 13(6), 1912. https://doi.org/10.3390/nu13061912

• Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2022). Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis. Nutrition Reviews, 81(4), 416–427. https://doi.org/10.1093/nutrit/nuac064

• Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., Yu, S. Y., & Shiu, Y. J. (2022). Creatine supplementation for muscle growth: A scoping review of randomised clinical trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255

• Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition, 11, 1424972. https://doi.org/10.3389/fnut.2024.1424972