Creatine is having a major spotlight this year. If you’re a wellness enthusiast, fitness nut, or trying to optimize your wellness routine, you’ve probably heard of creatine and asked yourself if you should try it.
In recent years, there has been extensive research on creatine, its efficacy, and overall safety profile. As such, it has grown in popularity among many different groups of people. From ultra-athletes and active adults aged 30+ to perimenopausal women, creatine is becoming recognized as a foundational supplement that almost anyone can benefit from for longevity.
Here are the facts.
1. Cognition
Did you know that the brain uses about 20% of the body’s daily energy needs? The brain is involved in mental acuity and focus, memory processing and formation, and powering our thinking and directing the day-to-day physiological processes that occur consciously and subconsciously. Regular supplementation has been shown to reduce mental fatigue and symptoms such as forgetfulness or brain fog, as well as improve healthy oxygen levels in the brain.
2. Women’s Health
As women age, their hormones have been known to alter creatine production and storage, particularly in the brain areas that control mood, cognition, and memory. Not to mention that women store about 70-80% as much creatine as men, demonstrating that supplemental creatine could be a positive inclusion for women, especially when female hormones are shifting.
3. Mood
A small study demonstrated that creatine supplementation related to symptoms of feeling anxious, a more depressed state, and low motivation could help improve mood and evoke more positive feelings. It is certain that more research is needed in this area; however, it would be great to see more positive data associating mental health and mood stability with creatine supplementation.
4. Bone Health
During menopause, estrogen levels naturally decline, contributing to age-related loss of bone and increased oxidative stress. Creatine supplementation has been shown to support these processes by positively influencing the inflammatory response and blood markers of bone breakdown. Muscle integrity and bone density are also linked, so enhancing muscle mass and strength through resistance training and creatine supplementation can help preserve bone health.
5. Lean Muscle Mass
Creatine supplementation has been recommended in older adults experiencing sarcopenia, or the loss of muscle mass and strength, as evidenced by the aging process. The specific recommendation is to consider a 3-5g dose accompanied by strength training and resistance exercise so as to help preserve lean muscle mass.
6. Sleep
If you are feeling physically or mentally fatigued due to inadequate sleep or rest, research demonstrates that creatine supplementation can help support your energy levels during periods of disturbed rest. Creatine is involved in cellular energy production, so supplementing with creatine can help provide energy to cells throughout the body and the brain during sleep deprivation.
7. Hydration
On days you find your workout more intense, your muscles need additional cellular hydration. Creatine pulls water into your muscle cells, maintaining electrolyte balance and supporting cellular hydration. This response helps promote whole-body hydration and regulate your body’s temperature.
Creatine monohydrate is the most commonly used form and the one most studied, as other forms offer no extra benefits. The general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. Studies show that loading up on a higher dose of creatine offers no advantages; you are just putting more stress on your kidneys.
As with any new addition to your routine, please consult a health care professional before starting to ensure it is appropriate for your health.
