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Creatine is an amino acid-like compound commonly used in body building. It helps supply energy and hydration to the muscles for intense and rapid exercise, which makes it useful in building strong muscle and preventing muscle wasting disease in certain health conditions like sarcopenia. In cells, creatine aids in the formation of ATP, the primary source of cellular energy. It comes in various forms such as powder and capsules. The most useful, absorbable forms are creatine monohydrate and micronized creatine.

Benefits of Creatine Supplementation

• Increased Muscle Mass and Strength: Creatine supplements have been shown to increase muscle mass and strength, especially in individuals who are already training regularly.
• Improved Exercise Performance: Creatine can enhance athletic performance, particularly in activities that require explosive power, such as sprinting, weightlifting, and jumping.
• Reduced Muscle Fatigue: Creatine can help reduce muscle fatigue during high-intensity workouts.
• Enhanced Brain Function: Some studies suggest that creatine may improve cognitive function, especially in individuals with certain neurological conditions.

Creatine for Age Related Muscle Loss (Sarcopenia)

Studies have found that muscle creatine levels are lower in older adults than younger people. In a 2011 review, 57% of published studies reported that between 5 and 20 grams of creatine over the course of a day significantly increased strength in older adults in a weight training program. Furthermore, those that took creatine but did do strength building exercises still saw an improvement in muscle mass, strength and functional performance in both men and women. Creatine’s ability to hydrate the body by bringing more water into various kinds of cells helps both younger and older individuals recover from workouts much faster. It is found to most effective right after a workout.

Improved Brain Function

In animal studies, creatine has been shown to provide protection against neurodegenerative diseases. The general understanding of creatine’s brain support is that it helps to stabilize cellular membranes, and is a useful source of fuel. It may enhance the function of the circuits that connect to areas of the brain that are involved in mood regulation and motivation, concentration and focus. This gives it a potential role in managing mild depression, but research in this area is just beginning.

Other Potential Benefits

• Keeps Blood Sugar Balanced – A 12 week study discovered that people taking creatine consistently had lower blood sugar levels after high-carb meals.
• Reduction of Dizziness – Over the course of a 6 Month study, dizziness was reduced in individuals who had experienced a traumatic brain injury resulting in vertigo-like symptoms.
• Decreased Fatigue – In various studies involving sleep deprivation, brain injury, and athletics, people taking creatine were less prone to exhaustion, and recovered energy faster than control groups.

Creatine is generally regarded as safe and is well tolerated by most people. The powder is nearly flavorless and mixes well. It is best taken after a workout to increase muscle density and speed workout recovery, and it has promising benefits for brain and mood function.