Creatine has long been associated with body builders, teenagers starting to weight train and other individuals wanting to increase muscle mass. Due to recent research extending beyond muscular benefits, it has been become a more common supplement.
Creatine
Comprised of amino acids – arginine, glycine, and methionine, creatine is naturally produced in the liver and brain. The highest concentration is found in our muscle tissue. Creatine supplementation has been popular with athletes due to its role in building bigger and stronger muscles, as well as enhancing athletic performance. An increase of creatine in our muscles results in more ATP production. ATP (adenosine triphosphate) is often referred to as our form of ‘energy currency’, which is used by cells in our body for energy. Because creatine is used by more than our muscles, we are seeing the potential for additional benefits.
Additional Benefits
Bone Health – bone building cells also use creatine for energy. This 2021 study indicates better bone density results with combined creatine supplementation and resistance training, rather than either one used independently. The increase in bone density may be a result of enhanced muscle mass, causing more tension on the bones (additional study source).
Cognition and Memory – due to creatine’s potential to increase energy, supplementation can also be beneficial for supporting cognition and memory when the brain is stressed or fatigued (e.g., jet lag, sleep deprivation, etc.). Benefits are associated with decreasing inflammation and/or oxidation in the brain. Because of creatine’s role in energy production, it’s not a surprise that our brains also have the potential to benefit from an increase in energy.
Neuroprotective – while more research is needed, there are promising indicators that creatine has potential neuroprotective benefits for disorders like Parkinson’s, Alzheimer’s and in some cases traumatic brain injuries (study source). As mentioned previously, creatine can be beneficial for reducing inflammation in the brain and supporting a stressed brain. Given these conditions can cause inflammation or stress in the brain, it makes sense there could be potential benefits from creatine in these scenarios as well.
Creatine Sources
The highest concentration of creatine from food sources include: beef, chicken, turkey, and fish. If following a vegetarian diet, creatine precursors (i.e., arginine, glycine and methionine) can be consumed from plant based foods: legumes, nuts and seeds. If opting to supplement with creatine, monohydrate is the form used in the studies referenced above and has been shown to have the best results. Depending upon the goals associated with using creatine, dosages range from 3-11 grams. Some recommend starting with a ‘loading phase’ for the first week (10-20 grams) to saturate the muscles and then reduce to a maintenance dose. Due to the hydration of muscles, some may be concerned about a slight increase in weight when starting creatine supplementation. To avoid weight gain, start with 1.5 grams, two times a day and after a week increase to 2.5 grams twice a day.
Additional Considerations
Creatine supplementation in not recommended for individuals with pre-existing liver or kidney conditions. There are indications that creatine can help healthy kidneys work more efficiently; however, please be aware creatinine lab levels will increase when supplementing with creatine. As with any new supplement, it’s always a good idea to check with someone on your healthcare team before adding in something new.