Creatine supplements have taken the nutrition world by storm, promising a range of health benefits. But what exactly do they do and how can you use them safely?
Creatine has been making waves in the nutrition world, with interest in creatine-rich products surging over the past year. Often mistaken for a steroid, creatine is actually a much safer compound with a broader range of health benefits, fueling the so-called “creatine craze” that has taken over the internet. But what is it exactly?
Creatine is a naturally occurring compound that helps supply energy to muscles. Mostly stored in muscles, it provides a steady supply of energy that allows the body to perform physical activities. The body naturally produces creatine in the kidneys, pancreas, and liver, but about half of its supply comes from protein-rich foods, according to Cleveland Clinic. As a supplement, creatine is commonly available in powder and liquid form as well as in energy bars.
Thanks to its energy-boosting properties, creatine supplements have gained popularity among athletes and gymgoers. However, research suggests that their benefits extend far beyond physical performance. If you’re curious about this powerful compound, read on.
Fueling the Fire
According to GQ, creatine plays a key role in the production of adenosine triphosphate (ATP), the universal source of energy used throughout the body. ATP supports energy metabolism and combats fatigue, helping you feel more energized and less prone to exhaustion—especially during high-intensity activities.
According to Mayo Clinic, oral creatine supplements may enhance overall physical performance. By boosting power output, creatine enables longer, more intense workouts, promoting strength and muscle growth.
Beyond performance, creatine may also help reduce the risk of sarcopenia—age- or mobility-related muscle loss—according to Harvard Health Publishing. It may further aid in post-workout recovery, as Halodoc reports that creatine supplementation can help mitigate muscle damage and inflammation, making it a valuable addition to an active lifestyle.
Mind Over Muscle
Creatine isn’t just for muscles—it supports brain health too. Healthline states that creatine supplements can increase dopamine levels and enhance mitochondrial function, leading to improved overall brain health. Similarly, Alodokter notes that adequate creatine levels in the brain may enhance memory retention.
Research also suggests that creatine supplements can protect neurons from injury or damage, particularly in older adults. Some studies indicate that creatine may help alleviate symptoms of neurodegenerative conditions, including Parkinson’s and Alzheimer’s diseases.
Under Control
The U.S. National Center for Health Statistics reports that diabetes remains one of the leading causes of morbidity in adults aged 20 and older. While further research is needed, some studies suggest that creatine may help lower blood sugar levels, potentially reducing the risk of diabetes, as mentioned by Healthline.
A study by B. Gualano et al. examined creatine’s effect on blood sugar levels following a carbohydrate-rich meal. The findings suggest that participants who exercised and supplemented with creatine had more stable blood sugar levels than those who only exercised.
The Right Way Up
While creatine is generally safe for both short- and long-term use, it does have potential side effects. Medical News Today reports that some users experience digestive issues including nausea, stomach pain and diarrhea. Additionally, high doses may lead to water retention and weight gain.
Before taking creatine, consult a healthcare professional to determine the right dosage. Hydration is key, as creatine pulls water into muscles, potentially causing dehydration if fluid intake is too low.
For those who prefer a natural approach, certain foods provide a good source of creatine. Today lists red meat and poultry as the best dietary sources, along with seafood, shellfish and dairy products. Consistency is key—progress takes time, just like building Rome. Stick with your creatine intake, exercise regularly and maintain a balanced diet to maximize the benefits.
Photography Joe Sabarto
Styling Bagoes Abyoso
Grooming Arimbi
Model Christian Leitner/Gustav Model