The topic of creatine has come up a lot recently, so I thought I’d share my take on the pros and cons of supplementation for different age groups.
What Is Creatine?
Creatine is a naturally occurring compound found in certain foods and produced in the body. It is made from the amino acids arginine, glycine, and methionine (amino acids are the “building blocks” that make up proteins) and it plays a role in energy production. Creatine is primarily stored in muscle and is used as a quick source of energy during high-intensity activities such as weightlifting and sprinting. It has been researched extensively and is known for improving muscle strength and athletic performance. Recently, creatine has also been linked to brain health.
Potential Benefits of Creatine Supplementation
- Enhanced Athletic Performance
Creatine has been shown to improve performance in high-intensity, short-duration activities by increasing the availability of energy in muscles. It can help with activities such as weightlifting, sprinting, and high-intensity interval training (HIIT). - Increased Muscle Mass
Supplementing with creatine can promote muscle growth by enhancing water retention within muscle cells and supporting protein synthesis. - Improved Recovery
Creatine may reduce muscle tissue damage and inflammation, leading to quicker recovery times after intense workouts. - Potential Cognitive Benefits
Emerging research suggests that creatine supplementation may support cognitive function by increasing the brain’s energy stores. Individuals may see improvements in short-term memory, reasoning abilities, and enhanced performance during periods of increased demand like sleep deprivation and intense mental exertion.
Do We Get Enough Creatine Through Diet?
We produce about 1 gram of creatine in the body per day, and research indicates that 70-80% of people do not have adequate creatine stores. Creatine is found in a variety of animal products, mainly red meat and fish, and most people’s dietary intake provides about 1-2 grams per day. Supplementation should be in the form of creatine monohydrate with a suggested dose of 3-5 grams per day. There is no need for a loading phase (in fact the higher dosage during the loading phase may cause GI distress), and time of day does not appear to matter.
Who Might Benefit?
- Older adults (both men and women) can benefit as creatine may reduce the risk of age-related muscle loss. This, in turn, helps maintain strength and function. In addition, older adults may see a cognitive benefit as creatine has been shown to support brain health and reduce neurodegeneration.
- Athletes and very active individuals may see improvements to their strength, power, and speed. As such, creatine may be particularly beneficial for resistance training, sprinting, and high-intensity exercise. Creatine may also reduce soreness, and enhance post-exercise recovery.
- Vegetarians and vegans who consume little to no dietary creatine may have lower muscle creatine stores and could potentially benefit more from supplementation.
- Children and teens may benefit too. While research is limited, the studies that have been done indicate that creatine supplementation is safe for children and adolescents. However, only high-level and elite teen athletes are likely to benefit. In addition, it is important to note that creatine should not be used in place of a balanced diet. Supplements should not be initiated before assessing the teen athlete’s diet. It is strongly recommended that the teen work with a dietitian to evaluate their diet first and to ensure appropriate use and dosing.
What Are The Downsides?
- Quality concerns: Not all creatine supplements are created equal, and some products may contain impurities or additives or have incorrect concentrations. It is important to choose third-party tested brands.
- Some people may experience GI discomfort, however, this is mainly found with high doses like in the “loading phase”, a practice which may not be necessary to see benefits.
- Some people may over-rely on supplements like creatine while neglecting to ensure an adequately nutritious diet.
Final Thoughts
Creatine can be a beneficial supplement for both adults and teens when combined with exercise and when used appropriately. Older adults, high-level athletes, and vegetarians/vegans are likely to benefit the most. Adults can generally use creatine safely with the correct dose while teens should consult a healthcare provider or registered dietitian before starting suppplementation.
