There are hundreds of articles (and opinions) about creatine circulating around the internet. Is it really worth the attention or the money? Here is a cheat sheet for you to decide if creatine supplementation is right for you.
Let’s start with facts:
- Creatine is naturally produced in your body and is also naturally sourced from common foods we eat like red meat, seafood and animal milk.
- 95% of creatine in the body is sent to our muscles for physical exertion with the remaining being distributed to the heart, brain and other tissue.
- It is one of the most researched supplements in sports performance and recently has been studied more thoroughly in women and older populations for potential benefits.
Now that creatine is more widely researched among the general population, who does supplementation truly benefit?
As the research of creatine supplementation broadens, the benefits for specific populations have become more clear. Research of supplementation in older adults, women and children/adolescence is ongoing. Older adults have proven to benefit when supplementation is combined with resistance training. Compared with resistance training alone, creatine supplements have proven benefits in strength, muscle mass and functionality. More specific research on pregnancy, menstrual cycles, peri-menopause and post-menopause is necessary for safety and efficacy but benefits have been discovered.
- Older adults
- Creatine supplementation has shown musculoskeletal and functional benefits. Functional strength as we age can help decrease fall risk and maintain independence.
- Women
- Supplementation is beneficial across a woman’s adult lifespan particularly in post-menopausal women. Mood benefits were also found in women during reproductive age.
- Children and adolescenc
- Limited research.
- Limited research.
Creatine Supplementation Myths:
- Supplementation increases water retention
- Mostly false. Increases in body mass as a result of creatine supplementation may lead to an increase in total body water. This is normal.
- Supplementation increases fat mass
- False in all studied populations.
- It requires a loading phase
- False. Daily supplementation (3-5g/day) is just as effective unless being used for specific sport performance.
- It is only for power or resistance athletes.
- False. Supplementation has been shown to enhance recovery and reduce over-training in multiple forms of exercise.
- False. Supplementation has been shown to enhance recovery and reduce over-training in multiple forms of exercise.
THE HYPE: Creatine is (mostly) safe and beneficial across all populations. Performance, musculoskeletal, mood and functional benefits have all been reported depending on the population. Generally, 3-5g/day is enough to experience benefits in the mentioned populations.
More research is needed but the evidence is strong, so if this convinced you to try Creatine Supplementation, please consult with your physician first.
Resources:
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8
Nutrients 2021, 13(11), 3757; https://doi.org/10.3390/nu13113757
Forbes, Scott C., et al. “Effects of creatine supplementation on brain function and health.” Nutrients 14.5 (2022): 921.
