Creatine: Not Just for Athletes

Quick Answer

Creatine is a natural compound produced in the body and stored in muscles and brain. It supports rapid energy production. Research shows benefits beyond athletic performance: improved cognitive function, mental health support, increased muscle strength, and potential neuroprotection. Standard dose: 3-5g daily. Very safe with long-term use.

What is Creatine?

Creatine is a natural compound formed from three amino acids: arginine, glycine, and methionine. The body produces about 1-2 grams of creatine daily in the liver, kidneys, and pancreas, and it can also be obtained from animal foods, especially red meat and fish.

About 95% of creatine is stored in skeletal muscles, with the remainder in the brain, kidneys, and liver. There it converts to phosphocreatine, a rapid energy source for cells.

How Does Creatine Work?

To understand creatine's benefits, it's important to know how the body produces energy:

1. ATP (Adenosine Triphosphate): The body's energy currency
2. When ATP is used for energy, it loses a phosphate group and becomes ADP (Adenosine Diphosphate)
3. Phosphocreatine donates a phosphate group to convert ADP back to ATP
4. This rapidly regenerates energy stores

By increasing phosphocreatine stores, creatine supplementation allows the body to produce more energy during high-intensity activities—not just in muscles, but also in the brain.

Benefits for Athletes (Well-Known)

Before exploring non-athletic benefits, let's summarize proven athletic benefits:

• Increased Strength: 5-15% improvements in maximal strength
• Increased Muscle Mass: When combined with resistance training
• Improved High-Intensity Performance: Sprints, weightlifting, interval training
• Faster Recovery: Reduced muscle damage and inflammation
• Enhanced Endurance During Repeated Exercise: Better performance in multiple sets

Benefits for Non-Athletes: What You Need to Know

1. Improved Cognitive Function and Brain Health

The brain consumes enormous amounts of energy—about 20% of total body energy. Creatine supports energy production in the brain:

Memory and Processing Speed:

• Study on vegetarians (who typically have lower creatine levels) found 5g daily for 6 weeks improved working memory and intelligence
• Other research showed improvements in complex cognitive tasks

Mental Performance During Sleep Deprivation or Stress:

• Creatine may reduce mental fatigue and improve cognitive performance during stress periods
• Particularly useful during sleep deprivation or intensive mental tasks

Potential Neuroprotection:

• Preliminary research suggests creatine may protect brain cells from damage
• May have role in protecting against neurodegenerative diseases (like Parkinson's and Alzheimer's), though research is still early

2. Mental Health Support

One of the most exciting emerging research areas around creatine:

Depression:

• Small studies showed creatine as adjunct to conventional therapy may improve depression symptoms
• Study on women with major depressive disorder found faster improvement when adding 5g creatine daily to antidepressants
• May work by improving energy production in the brain, as energy metabolism dysfunction is linked to depression

Bipolar Disorder:

• Some research suggests potential improvements in depressive symptoms in bipolar patients

Important Note: Creatine is not a substitute for conventional mental health treatment, but may be a useful adjunct under medical supervision.

3. Muscle and Skeletal Health for Older Adults

Sarcopenia (Age-Related Muscle Loss):

• Creatine with resistance training can help older adults maintain or increase muscle mass
• Multiple studies showed improvements in strength and physical function in elderly

Bone Health:

• Preliminary research suggests creatine may improve bone density when combined with resistance training
• May reduce fracture risk by improving muscle strength and balance

Fall Prevention:

• Improved muscle strength and function may reduce fall risk in elderly

4. Injury Recovery Support

Reducing Muscle Atrophy:

• During immobilization or inactivity (like after surgery or injury), creatine may help reduce muscle loss
• Study found creatine reduced muscle atrophy by 25% during two weeks of leg immobilization

Accelerating Rehabilitation:

• May help restore strength and function faster after injuries

5. Blood Sugar Management

Insulin Sensitivity:

• Some research suggests creatine with exercise may improve insulin sensitivity
• May help with blood sugar control when combined with healthy lifestyle

Note: This area needs more research, but preliminary results are promising.

6. Potential Pregnancy Benefits

Fetal Protection:

• Animal research suggests creatine supplementation during pregnancy may protect baby from brain damage in cases of oxygen deprivation during birth
• Human research still limited—more studies needed before routine recommendation

7. Specific Medical Conditions

Parkinson's Disease:

• Small studies showed potential symptom improvements when combined with conventional treatment
• May slow decline in motor function

Huntington's Disease:

• Some research suggests potential benefits, though results are mixed

ALS (Amyotrophic Lateral Sclerosis):

• Research hasn't shown consistent benefits, but studies continue

Important: Using creatine for medical conditions should always be under medical supervision.

Forms of Creatine

There are several forms of creatine, but one stands out:

1. Creatine Monohydrate:

• Most studied and used form
• Proven effectiveness
• Safe
• Least expensive
• This is the recommended form for most people

Other Forms (less studied, more expensive, unproven additional benefits):

• Creatine Ethyl Ester
• Creatine Hydrochloride (HCl)
• Kre-Alkalyn (buffered creatine)
• Creatine Nitrate
• Creatine Magnesium Chelate

Most research suggests these forms aren't more effective than basic monohydrate.

Dosage and Usage

Standard Protocol:

1. Loading Phase (Optional):

• Dose: 20g daily (split into 4 doses of 5g)
• Duration: 5-7 days
• Benefit: Rapidly saturates creatine stores

2. Maintenance Phase:

• Dose: 3-5g daily
• Duration: Ongoing
• Benefit: Maintains saturated creatine stores

Alternative Approach (No Loading):

• Dose: 3-5g daily from start
• Time to Saturation: 3-4 weeks
• Benefit: Same end result, but gradual

Adjustments by Body Weight:

• For Loading: 0.3g/kg body weight daily
• For Maintenance: 0.03g/kg body weight daily

When to Take:

• Timing isn't critical - consistency is more important
• Some evidence suggests slight benefit taking after workout with carbs and protein
• Taking with meals may slightly improve absorption

How to Take:

• Mix with water, juice, or protein shake
• Stir well - it may settle at bottom
• Some people mix with warm drink to improve dissolving

Safety and Side Effects

Creatine is one of the most studied and safest supplements:

Common Side Effects (Mild):

• Weight Gain: Usually 1-2 kg during first week from water retention in muscles (not fat)
• Stomach Upset: Rare, especially with high doses on empty stomach
• Muscle Cramps or Spasms: Very rare, usually related to dehydration

Common Concerns (But Unsupported by Evidence):

"Creatine Damages Kidneys":

• Long-term research (up to 5 years) showed no kidney damage in healthy individuals
• Creatine may raise blood creatinine level (waste product), but this doesn't indicate kidney damage
• Warning: If you have pre-existing kidney disease, consult your doctor before use

"Creatine Causes Dehydration":

• No evidence supports this
• Creatine pulls water into muscle cells, but doesn't cause overall dehydration
• However, drinking adequate water is still good practice

"Creatine Causes Hair Loss":

• Based on one study showing DHT increase (hormone linked to hair loss) in rugby players
• Other studies haven't replicated this
• Current evidence doesn't support link between creatine and hair loss

Contraindications:

• Pre-existing kidney disease
• Severe liver disease
• People taking medications affecting kidney function may need doctor consultation

Who Should Consider Taking Creatine?

Excellent Candidates:

• Older adults seeking to maintain muscle mass and cognitive function
• People with intensive mental tasks
• Vegetarians (have naturally lower creatine levels)
• People recovering from injuries
• Anyone seeking to improve exercise or fitness
• People experiencing sleep deprivation or cognitive stress

May Benefit (Under Medical Supervision):

• People with depression (as adjunct therapy)
• Parkinson's patients
• People at risk for neurodegenerative diseases

Dietary Sources of Creatine

You can get creatine from food, but amounts are much lower than supplements:

• Beef: 4-5g per kilogram
• Pork: 5g per kilogram
• Salmon: 4.5g per kilogram
• Tuna: 4g per kilogram
• Cod: 3g per kilogram

Note: Cooking reduces creatine content by 30-50%. To get 5g creatine from food, you'd need to eat about 1-2 kg of meat or fish daily—this is why supplementation is more practical.

Creatine and Vegetarians

Vegetarians and vegans may benefit from creatine more than others:

• Their natural creatine stores are about 20-30% lower
• They respond better to supplementation
• Greater improvements in physical and cognitive performance

Creatine monohydrate is vegan—it's synthetically made from chemicals, not animal products.

Common Creatine Myths

Myth 1: "Creatine is a Steroid"

• Creatine is not a steroid. It's a natural compound the body produces and found in food.

Myth 2: "You Need to Cycle Off Creatine"

• No evidence supports need for cycling. Continuous use is safe and effective.

Myth 3: "Creatine Makes You Bloated and Puffy"

• Water retention is intracellular in muscle cells, not under skin. Muscles may look fuller, but not "bloated".

Myth 4: "Creatine Only Works for Young Athletes"

• Older adults and inactive individuals benefit too, especially for cognition and muscle health.

Myth 5: "Newer Forms Are Better Than Monohydrate"

• Most research shows monohydrate remains best: most effective, least expensive, most studied.

Practical Tips to Maximize Creatine Benefits

1. Be Consistent: Take daily, even on rest days
2. Stay Hydrated: Drink adequate water (about 2-3 liters daily)
3. Combine with Exercise: Benefits are magnified when combined with physical activity
4. Choose Quality: Buy pure monohydrate from reputable brand
5. Mix Well: For best dissolving
6. Add to Routine: Take at same time each day
7. Track Progress: Note changes in energy, strength, and mental clarity
8. Be Patient: Full benefits may take 4-6 weeks

Conclusion: From Lab to Your Daily Life

Creatine is much more than just an athletic supplement. It's a natural compound with wide-ranging health benefits:

• For Brain: Improved cognition, memory, and potential neuroprotection
• For Mental Health: Potential support for depression and mood
• For Older Adults: Maintaining muscle and cognitive function
• For Everyone: Increased cellular energy and physical performance

With excellent safety record, low cost, and extensive research, creatine is one of the few supplements worth considering—whether you're an athlete or not.

Medical Disclaimer

The information provided in this article is for educational purposes only and does not constitute medical advice. Always consult your physician or qualified healthcare provider regarding any questions you may have about a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read in this article.

For personalized consultations, you can contact Dr. Mai Obeid via WhatsApp: +961 81 337 132