Creatine isn’t new to the scene. Athletes have used it for decades to build muscle and strength. The popular amino acid is now emerging as a tool for older populations who want to preserve cognition, support healthy aging, and protect against age-related muscle loss.
Early trials also suggest a role in metabolic health. When paired with exercise, creatine may improve glucose metabolism and help prevent and manage Type 2 diabetes.
What Is Creatine?
The human body produces its own creatine, and we also get this amino acid from red meat and supplements.
Creatine supports the production of ATP, the molecule that powers muscle and brain function. Beyond supporting muscle strength, it may also improve cognition, reaction time, and resilience to mental fatigue, especially during times of stress or poor sleep.
Benefits of Creatine
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Boosted Endurance
Creatine may help to improve sports performance by supporting stamina and strength, making it possible to work out longer and at a higher intensity—especially when lifting weights, sprinting, or performing other actions that require short, powerful bursts of effort.
One study determined that creatine led to increases in both low-speed and high-speed strength, maximal work output, sprint performance, and fat-free mass.
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Reduced Injury Risk and Quicker Recovery
Some research has found a link between creatine and a reduced risk of cramping and muscle and joint injuries.
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Bonus Benefits for your Brain
Emerging research suggests that supplementing with creatine may support enhanced memory performance in healthy people, particularly older adults.
One review found that participants who supplemented with creatine performed better on tests of memory than those that received a placebo.
Another study found that participants who supplemented with five grams (g) of creatine for six weeks experienced a small, but beneficial, improvement in cognitive performance. Experts typically recommend 10 g of creatine monohydrate (the most bioavailable form) for brain benefits.
Timing Creatine Supplementation with Exercise
One recent study found that taking creatine after exercise may produce more benefits than taking it before, but the evidence wasn’t particularly strong.
Is Creatine Right for You?
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Creatine for Vegetarians
Most of the creatine in our diets comes from meat or seafood. Vegans and vegetarians might need a boost.
Researchers evaluated nine studies concerning creatine levels in vegetarians. They determined that supplementation helped increase lean tissue mass, muscular strength, and muscular endurance in participants.
“Overall, it appears vegetarian athletes are likely to benefit from creatine supplementation,” wrote the authors of the review, which was published in the International Journal of Environmental Research and Public Health.
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Creatine for Women
Middle-aged women have become the fastest-growing segment of creatine users. Women naturally have much lower creatine stores than men, and the estrogen decline of perimenopause accelerates muscle loss.
Creatine during the menopausal transition may improve strength and exercise performance. Postmenopausal women who combine creatine use with resistance training have seen gains in muscle and bone strength.
A trial of men and women aged 50 and older who did resistance band training combined with a small daily dose of creatine saw significant results in 16 weeks. A 3-gram daily dose increased upper-body strength and reduced subcutaneous fat. Those taking a 5-g dose also added gains in total and lower-body muscle mass.
How to Take Creatine
Higher doses of creatine (20 grams a day, split into four doses of 5 grams) have often been used in sports settings for a “loading” period of five to seven days. This quickly saturates muscles but can cause bloating and cramping. A slower approach of 3–5 g of creatine daily for a month works just as well.
Other Notes and Precautions
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Safety Concerns
Creatine monohydrate is the safest and most extensively researched form of the supplement, even at higher doses (a typical dose is 3 to 5 grams per day).
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Weight Gain
One common side effect of creatine supplementation is weight gain, but it tends to be due to an increase in muscle, and not fat.
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Dehydration
Creatine draws water to the muscles from the rest of the body, potentially causing dehydration.
It’s important to drink plenty of water when supplementing with creatine.
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