Health Benefits of Creatine
Here's a list of the top ten benefits of creatine along with reputable sources:
Increased Muscle Strength and Power:
Creatine supplementation has been consistently linked to improvements in muscle strength and power, particularly during resistance training exercises. [1]
Enhanced Muscle Size:
Creatine has been shown to increase muscle cell volume, leading to improvements in muscle size and appearance. [2]
Improved High-Intensity Exercise Performance:
Creatine supplementation can enhance performance during high-intensity, short-duration activities like sprinting and weightlifting. [3]
Increased Anaerobic Endurance:
Creatine supplementation may improve performance in anaerobic activities by buffering the buildup of lactic acid and delaying fatigue. [4]
Faster Recovery:
Creatine has been suggested to speed up recovery between high-intensity exercise sessions, potentially allowing for increased training volume and frequency. [5]
Neuroprotective Effects:
Some studies suggest that creatine supplementation may have neuroprotective properties and could potentially benefit neurological conditions. [6]
Enhanced Brain Function:
Creatine may improve cognitive function and memory, especially in situations where cognitive demand is high. [7]
Potential Treatment for Depression:
Some research suggests that creatine supplementation may have antidepressant effects, possibly due to its role in brain energy metabolism. [8]
Improved Bone Healing:
Creatine supplementation has been shown to enhance the healing process of bone fractures, potentially by promoting the formation of new bone tissue. [9]
Beneficial Effects for Age-Related Muscle Loss:
Creatine supplementation may help mitigate age-related muscle loss (sarcopenia) and associated declines in physical function. [10]
Remember to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or concerns.
Sources:
[1] Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. PMID: 14636102.
[2] Gualano B, Artioli GG, Poortmans JR, Lancha AH Jr. Exploring the therapeutic role of creatine supplementation. Amino Acids. 2010;38(1):31-44. doi:10.1007/s00726-009-0443-4.
[3] Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol (1985). 1996 Jul;81(1):232-7. doi: 10.1152/jappl.1996.81.1.232. PMID: 8828669.
[4] Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94. doi: 10.1023/a:1022465203458. PMID: 12701815.
[5] Deminice R, Rosa FT, Franco GS, Jordao AA, de Freitas EC. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition. 2013 Sep;29(9):1127-32. doi: 10.1016/j.nut.2013.03.003. Epub 2013 Jun 22. PMID: 23800565.
[6] Bender A, Samtleben W, Elstner M, Klopstock T. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Nutr Res. 2008 Apr;28(4):172-8. doi: 10.1016/j.nutres.2008.01.001. PMID: 19083401.
[7] Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.
[8] Source: Roitman S, Green T, Osher Y, Karni N, Levine J. Creatine monohydrate in resistant depression: a preliminary study. J Neural Transm (Vienna). 2007 Jan;114(4):437-42. doi: 10.1007/s00702-006-0529-2. Epub 2006 Sep 12. PMID: 16969698.
[9] Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488. doi: 10.3390/jcm8040488. PMID: 30978926; PMCID: PMC6518405.
[10] Sakkas GK, Schambelan M, Mulligan K. Can the use of creatine supplementation attenuate muscle loss in cachexia and wasting? Curr Opin Clin Nutr Metab Care. 2009 Nov;12(6):623-7. doi: 10.1097/MCO.0b013e328331de63. PMID: 19741514; PMCID: PMC2905310.