When most people hear “creatine,” they think of bodybuilders, protein shakes, and weight lifters trying to max out their bench press. As one of the most researched supplements in the world, its muscle and performance benefits are undeniable. But underneath the “muscle gains” advantage are creatine’s numerous benefits beyond the gym, in areas such as cognition, healthy aging and overall vitality.
What is Creatine?
Creatine is a naturally occurring compound made from three amino acids- arginine, glycine, and methionine. The body produces creatine in the liver, kidney and pancreas, and then stores about 95% of it in skeletal muscles and the remaining 5% in the brain and other tissues.
How Does it Work?
Creatine plays a critical role in energy metabolism through the phosphocreatine system. It helps to regenerate adenosine triphosphate (ATP) — the body’s cellular energy currency – by donating a phosphate group to adenosine diphosphate (ADP), turning it back into ATP. Creatine is essentially the body’s energy reserve tank, buying time before the mitochondria ramps up ATP production. This is especially significant during high-intensity activities (like sprinting or lifting weights) that deplete already limited ATP stores very quickly. During these activities, creatine helps give muscles the fuel they need to maintain peak performance for longer. As such, it helps increase strength, improve performance, support muscle recovery and enhance muscle mass.
And this energy system isn’t exclusive to muscles — the brain also relies heavily on ATP. In fact, despite accounting for only 2% of the body’s total weight, the brain consumes around 20% of the body’s energy. By supporting ATP production in neurons and other brain cells, creatine acts as mental fuel for the brain’s high-energy demands.
Who Can Benefit From Creatine?
- Those experiencing rapid weight loss: Certain medications, such as GLP-1s, can result in rapid weight loss, causing both fat and muscle loss. Supplementing with creatine while on GLP-1s could be a strategy to preserve important muscle mass.
- Elderly individuals: By preserving a healthy body composition, creatine helps reduce the risk of falls and frailty in aging populations. In a recent study, creatine, in combination with resistance training, was shown to combat age-related reduction in strength, muscle mass and functionality.
- Shift workers, parents or anyone sleep-deprived: Creatine is beneficial during periods of mental fatigue, stress, or sleep deprivation, where ATP levels in the brain can become depleted quickly. It helps the brain maintain performance during these suboptimal conditions when they would otherwise result in fatigue, brain fog or reduced focus.
- Working professionals, students or anyone tackling mentally-demanding tasks: It has been shown to improve mental clarity, focus, reasoning and memory, especially in tasks requiring short-term memory and quick decision-making. In one particular study, healthy young adults who supplemented with creatine performed better on working memory and intelligence tasks.
- Vegetarians and vegans: Since creatine is limited to animal-based foods, those following a plant-based diet can benefit from supplementing with creatine.
- 50+ year olds seeking healthy aging regimens: In addition to improving cognitive performance and energy levels, two key areas known to decline with age, creatine has also been shown to exhibit neuroprotective properties, including protecting brain cells from oxidative stress, inflammation and damage.
While creatine is considered safe for healthy individuals, it is always advised to talk to a medical professional before starting a new supplement — especially for those with kidney concerns.
References
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