7 Benefits of Creatine

Creatine, a supplement frequently promoted in stores and online, stands out for its extensive research backing and remarkable benefits in the fitness realm. This compound, synthesized from arginine, methionine and glycine, plays a crucial role in energy provision across the body’s cells, including the brain and muscles. Supplementation boosts athletic performance, particularly in strength and power during intense activities like weightlifting, and supports muscle growth for better health and body composition. But, did you know that creatine provides a number of health benefits? Here are the top 7:

1. Brain Function

Researchers have found that supplementation aids brain function by increasing dopamine levels and mitochondrial function.⁽¹⁾ Creatine helps your brain remember things more clearly and learn new information more easily.⁽²⁾ It improves focus by increasing the availability of two key neurotransmitters, dopamine and norepinephrine. This may explain why many people report improved concentration when taking creatine supplements. Studies have shown that it improves intelligence in both children and adults who are deficient in the nutrient due to hereditary disorders or malnutrition.⁽³⁾ It does this by increasing the activity of the frontal lobe of the brain which is involved in planning, reasoning, problem-solving, remembering facts etc.

2. Muscle Strength

You have probably heard that creatine is good for strength and muscle gains, but what does that mean? It helps your body make more energy, allowing for better workouts and faster recovery time. Additionally, it helps increase muscle mass, and thus lift more weight when working out.

3. Fatigue

If you take creatine supplements after a workout, your muscles will be more likely to grow in size and strength than usual because of the recovery power it has. In addition to recovering faster from exercise, it keeps energy levels high without causing fatigue or giving off an unpleasant odor (like some pre-workout products do). While other supplements may cause feelings of anxiety or irritability due to their stimulant effects (which are meant to increase alertness), creatine actually has calming effects on the body by increasing serotonin production—the chemical that regulates moods.

4. Bone Health

Creatine is a naturally occurring compound synthesized in the body from three amino acids. It supplies energy to cells throughout the body and promotes healthy bone density by preventing bone loss and/or improving bone strength and size. This benefit may be particularly useful for individuals who experience high levels of stress or have decreased mobility due to injury or illness. Note: supplements will not improve existing conditions; rather they help prevent them from worsening.

5. Eye Health

One of the most important benefits is that creatine supplies the body with energy, which in turn helps to reduce fatigue and stress on the eyes. It also has antioxidant properties that help protect against age-related macular degeneration (AMD), cataracts and diabetic retinopathy. These are serious eye diseases that can impair vision or lead to blindness if left untreated.

6. Heart Health

Creatine plays a crucial role in heart function and energy metabolism, and supplementation can safely boost its levels in healthy hearts. During heart failure, levels of creatine and its energy storage form, phosphocreatine, drop due to reduced transporter activity and the breakdown of phosphocreatine, a process that helps avoid depletion of the energy molecule ATP.⁽⁴⁾ The American Heart Association recommends a diet rich in fruits and vegetables, whole grains, low-fat dairy products and fish.

7. Reproduction

Creatine plays a very important role in male and female reproductive health. It helps with male fertility by increasing sperm count, motility and morphology. Also, it’s important for women because it improves overall egg quality and increases blood flow to the uterus and ovaries.

Conclusion

Creatine has been used for decades as a dietary supplement to gain muscle and strength. However, there are many other benefits creatine provides and it’s an extremely important supplement for optimal health. It improves brain function, muscle strength and endurance, reduces fatigue and essential in eye health, heart health, reproduction and bone health. If you’re interested in supplementing with creatine, look for the high quality Creapure Creatine Monohydrate. There’s a number of other supplements that are recommended for optimal health, see the full top 10 list here.

Found this article interesting?

For more tips and the latest and greatest in health optimization, follow me on Instagram.

Sources

1. Mawer, Rudy. “10 Health and Performance Benefits of Creatine.” Healthline, Healthline Media, 11 Dec. 2019, https://www.healthline.com/nutrition/10-benefits-of-creatine#TOC_TITLE_HDR_2.
2. Walle, Gavin Van De. “Creatine Pros and Cons: The inside Scoop.” Healthline, Healthline Media, 2 Oct. 2019, https://www.healthline.com/nutrition/creatine-pros-and-cons.
3. D;, Avgerinos KI;Spyrou N;Bougioukas KI;Kapogiannis. “Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review of Randomized Controlled Trials.” Experimental Gerontology, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/29704637/.
4. Malestrino, Maurizio. “Role of Creatine in the Heart: Health and Disease.” PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8067763/.