Additional Coverage:
- It’s not just for gyms bros — scientists say a 50-cent muscle-building supplement slows aging and may counteract Alzheimer’s (businessinsider.com)
Creatine: More Than Just a Muscle Builder
Creatine, a popular supplement among gym-goers, is gaining recognition for its wide-ranging health benefits beyond muscle growth. Research suggests it may improve heart health, brain function, and even bone strength. This newfound versatility has fueled a surge in creatine sales, with a 36% increase in the US market despite rising prices.
Experts are increasingly impressed with creatine’s potential. It’s considered safe, affordable, and backed by extensive research. One expert even called it the “best in the longevity supplement category.”
How Creatine Works
Creatine, discovered in 1832, is essential for producing ATP, the body’s primary energy source. Stored mainly in muscles, it provides fuel for high-intensity activities, improving strength and endurance. While our bodies produce creatine naturally, supplementation can further enhance these effects.
Creatine’s popularity exploded after the 1992 Barcelona Olympics, where British athletes touted its benefits. Since then, demand has continued to grow, with retail prices and sales increasing significantly.
Beyond the Gym: Creatine for Women and Brain Health
While men remain the primary consumers, creatine use among women is on the rise, partly due to research suggesting it may support hormonal health and mitigate the effects of menstrual cycles.
Recent studies also indicate creatine’s potential for boosting brain health. A small study showed cognitive improvement in Alzheimer’s patients using creatine.
Researchers believe it may provide the energy-intensive brain with extra fuel and offer anti-inflammatory benefits. Other studies suggest it may also help mitigate age-related decline and the effects of concussions.
Should You Consider Creatine?
While a healthy lifestyle remains paramount, creatine offers a range of potential benefits with minimal side effects. Experts increasingly recommend creatine supplementation, noting its safety and potential upside. Even in high doses, side effects are generally mild, such as minor gastrointestinal issues and slight water retention.
Creatine can also help preserve muscle mass during weight loss, including for those using weight-loss medications. For cognitive and mood benefits, studies suggest 10-30 grams daily may be effective. Research on senior athletes further demonstrates creatine’s benefits across age groups.