Creatine Supplementation: What’s the Hype About?

While well known in the body-building world, creatine supplementation has been extensively studied for its potential benefits beyond muscle growth, including effects on bone health, brain function and insulin resistance.

What is Creatine?

Creatine is a compound made from the amino acids (protein building blocks) arginine, glycine and methionine, and it is naturally found in the body, primarily in skeletal muscles. Creatine is also present in foods such as red meat and fish. In the body, creatine is converted into phosphocreatine, which helps rapidly regenerate ATP, the main energy source for short bursts of high-intensity activity like weightlifting or sprinting. 

Bone Health

The impact of creatine supplementation on bone health has been a subject of recent interest and investigation. A two-year randomized controlled trial involving 237 postmenopausal women examined the effects of daily creatine supplementation combined with resistance training and walking exercises. The study found no significant impact on bone mineral density (BMD) at the femoral neck, total hip or lumbar spine. However, creatine supplementation did help maintain certain bone geometric properties predictive of bone strength, suggesting a potential role in reducing fracture risk. Additionally, Creatine improves lean muscle mass and strength, which contributes to better balance and mobility and reduced fall risk, all critical factors for individuals with osteopenia or osteoporosis. The indirect benefit to bone health through muscle preservation is well-supported.

Brain Health

Emerging research indicates that creatine supplementation may benefit brain health. The brain relies on creatine for energy production, and supplementation has been shown to increase brain creatine content, potentially enhancing cognitive function and offering neuroprotective effects, though data is limited and inconsistent. A study published in Scientific Reports found that sleep-deprived individuals who consumed creatine experienced significant cognitive improvements within hours, suggesting its potential to mitigate the effects of sleep deprivation on brain function. Additionally, a systematic review published in May 2024 indicated that while creatine supplementation may positively impact cognition, results indicated that benefits may be more pronounced in more stressed individuals. In short, the jury is still out on how helpful creatine may be for cognitive health.

Muscle Building

Creatine has been long and widely recognized for its role in muscle development. Research indicates that creatine supplementation can enhance muscle mass and strength when combined with resistance training. Creatine promotes muscle hypertrophy and gains in strength metrics. 

Creatine causes muscle swelling as it draws water into muscle cells through a process called osmotic uptake, which happens as muscles store more phosphocreatine. This increase in intracellular water leads to a visibly fuller appearance of the muscles.

Insulin Resistance

Research on the effects of creatine supplementation on insulin resistance is still developing. Some studies suggest that creatine may enhance glucose uptake in muscle cells, potentially improving insulin sensitivity. However, conclusive evidence is lacking, and more targeted research will be necessary to determine the efficacy of creatine in managing insulin resistance and diabetes. 

Safety and Dosage Guidelines

Creatine is generally considered safe for most individuals when taken at recommended dosages. The typical dosage recommendation is 3–5 grams daily of Creatine Monohydrate. Potential side effects include water retention and gastrointestinal discomfort. Despite concerns about kidney function, current evidence indicates that creatine does not adversely affect kidney health in healthy individuals. However, if you have pre-existing kidney conditions, a conversation with your healthcare provider is vital. 

While creatine supplementation offers potential benefits for muscle development and may positively influence bone and brain health, recent studies suggest that its effects may vary. Ongoing research is essential to fully understand the scope of creatine’s impact on various health aspects, but luckily this research is underway. If you are considering adding creatine to your daily supplement regimen, always consult with your trusted healthcare provider to ensure it aligns with your current health status and goals.