Why Creatine Isn’t Just for Body Builders
Particularly in the realm of athletics and body building, creatine is well known and commonly taken as sports performance supplement, especially among strength and power athletes. Creatine, which is a naturally occurring substance in the body, is used to produce more ATP, which is a key energy source for the body.1 However, while it is most often used in athletic spheres, there is an expanding body of evidence to show creatine supplementation can produce similar and unique benefits for different age and health groups.
Benefits
Creatine is involved with many different systems within the body, but the previously mentioned production of ATP is of particular interest for people looking to improve strength, power, or muscle mass. This is because several studies have shown that creatine can lead to increases in short durations of intense activity, along with improving the muscle growth and recovery time tied to resistance training (i.e. weightlifting, calisthenics, CrossFit).1 This has obvious benefits for athletes who are looking to jump higher, run faster, push harder, etc.
However, Creatine can also benefit normal adults or elderly people, with creatine being shown to have a stronger relative effect for older adults when compared to younger adults.2 This can make it a useful tool to amplify the positive effects on quality of life, strength, and health the resistance training and exercise can bring for older populations. On top of strength gains, taking creatine has been shown improve the positive effects on bone mineral density of resistance training, with both effects being even more pronounced in post-menopausal women.3
Finally, there is also newer research showing a link between creatine and cognition. While these studies have found potential benefits to processing speed, attention, general cognitive function, and executive function, the most well supported effect is an improvement in memory.4 While the evidence base on this isn’t as strong as its effects on our muscles and skeleton, it is promising. Additionally, there have been relationships found between increased creatine levels and reduced levels of depression and anxiety, giving more weight to its potential mental benefits.3
Best Form and Method to Take
There are many different forms of creatine on the shelves in any supplement store or Walmart today, but the choice is exceedingly simple. No study has found any form of creatine (such as creatine salts, creatine nitrate, etc) to be more effective or absorbable than creatine monohydrate, which is the most researched and backed form of creatine.5 The other forms on the market could potentially be as effective, but there is no good reason to buy them considering they have less research behind them and often rely on unbacked marketing claims to try and appear more effective.
In terms of dosage, 5 grams/day is a good baseline to follow, with around 5-10 grams/day being ideal for older individuals, people looking for the apparent mental benefits, and for those looking for the benefits to bone density.3, 5 If you are worried about contaminants or substances banned by athletic organizations, brands that use third-party testing like NSF certified for sport or Informed sport are a good place to look.
Who can Take Creatine
Creatine has been found to be a mostly safe supplement for all age groups. However, people with kidney issues and children are those that should be more cautious regarding creatine. There has been some research on creatines effects in adolescents, but the evidence is mixed, and people with kidney disease could have problems properly processing the creatine.5 Thus, both groups should consult with a health professional about whether it would be proper for them to be taking creatine. And that goes for anyone, there won’t be any harm with checking in with your doctor or dietitian before starting any new supplement, including creatine. —Blake Hauschild, Intern
Sources
1. Wax B. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. doi: https://doi.org/10.3390/nu13061915
2. Burke R, Piñero A, Coleman M, et al. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. 2023;15(9):2116. doi: https://doi.org/10.3390/nu15092116
3. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021;13(3):877. doi: https://doi.org/10.3390/nu13030877
4. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition. 2024;11. doi: https://doi.org/10.3389/fnut.2024.1424972
5. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2021;18(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/
6. Escalante G, Gonzalez AM, St Mart D, et al. Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon.com: are label claims supported by science? Heliyon. 2022;8(12):e12113. doi: https://doi.org/10.1016/j.heliyon.2022.e12113