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Creatine: The Misunderstood Supplement Making a Comeback

Creatine, often mistaken for a steroid or a “gym bro” supplement, is experiencing a resurgence in popularity. Influencers like podcaster and Stanford University professor Andrew Huberman, along with wellness advocates on TikTok, are helping to reshape its outdated image. The reality? Creatine is a safe, effective supplement supported by decades of research, as dietitian Avery Zenker explains to Yahoo Life.

Creatine: Beyond the Gym

At its core, creatine is a natural compound found in muscles and the brain. While foods such as fish, red meat, and poultry contain creatine, supplements—typically in powder form—are the most popular way to consume it. For instance, an ounce of fish contains about 1 to 2 grams of creatine, whereas supplements usually offer 3 to 5 grams per serving.

Creatine’s association with gyms stems from its ability to provide muscles with quick bursts of energy, particularly during high-intensity activities like weightlifting or sprinting, notes dietitian and certified exercise coach Catherine Gervacio. Additionally, creatine aids in recovery. Dietitian Alex Larson, who works with endurance athletes, highlights that creatine boosts phosphocreatine stores, enhancing energy production in the form of adenosine triphosphate (ATP). In simpler terms, this means reduced muscle fatigue and improved short-term muscle performance.

Zenker emphasizes that while creatine can enhance gym performance, it requires physical activity to be effective. “Some find it helps them squeeze out a few more reps or exert more power during workouts,” Zenker shares. “Personally, I added a few more reps to my pull-up record after starting creatine.”

Who Benefits from Creatine?

While enhanced athletic performance remains a primary reason for creatine use, it also supports body composition by promoting muscle over fat, contributing to a toned, lean appearance. This isn’t just about aesthetics; older adults might consider creatine to combat age-related muscle loss, which can increase fall risk and reduce mobility.

Creatine’s rebranding particularly targets women, which is significant. Women naturally produce 70% to 80% less creatine than men and are less likely to consume creatine-rich foods. Postmenopausal women, prone to muscle and bone loss, can benefit from creatine’s body composition boost, especially when combined with resistance training.

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Creatine’s Cognitive and Mental Health Benefits

Creatine’s benefits extend beyond muscles. Joel Totoro, dietitian and director of sports science at Thorne, explains that creatine supports brain function similarly to how it aids muscles. “During intense mental work or sleep deprivation, creatine can enhance cognitive function,” he says, citing research that supports these claims. The brain, though only 2% of body weight, consumes 20% of calorie intake. When under stress, it faces similar performance issues as muscles without proper nutrients. Creatine can help alleviate these challenges.

Emerging research suggests creatine may improve symptoms of mental health conditions like anxiety, PTSD, and depression, all linked to low brain energy levels that creatine can elevate. It might even enhance mood in women who take it regularly, positioning creatine as a holistic health approach.

Though generally safe, consult your healthcare provider before starting creatine, especially if you’re pregnant, breastfeeding, or taking other supplements or medications. Adolescents should avoid creatine, as its effects on those under 18 remain unstudied.