ByJERUSALEM POST STAFF
Studies have shown that creatine reduces damage to brain cells and plays a role in neurogenesis.
Creatine, a compound naturally produced in the liver, kidneys, and pancreas, has been at the center of recent studies exploring its potential benefits beyond muscle enhancement. In 2023, Sergej Ostojic and colleagues from the University of Novi Sad in Serbia tested the effects of creatine supplementation on 19 patients with long COVID, according to BBC News. After six months, the researchers found that those who received additional creatine experienced symptom improvement, including reduced brain fog and difficulty concentrating.
"In some studies, vegans have a higher risk of depression," said Ostojic, according to BBC News. He assessed that creatine may play a role here, given that creatine in the muscles of vegans is found to be lower than in those on omnivorous diets.
Creatine is recognized as one of the most studied and used supplements for improving physical performance and achieving muscle hypertrophy. The compound is stored in muscles and the brain, and the body also makes its own creatine after consuming meat.
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The general dosage of creatine is 3 to 5 grams per day, with specialists recommending up to five grams for athletic purposes. Creatine is usually found in powder form, which is neutral tasting and can be mixed into water. One scoop typically contains 5 grams of creatine monohydrate, known for its high bioavailability and ease of absorption.
Many people think that creatine is only for bodybuilders or athletes, but its benefits extend far beyond the gym, including improved energy-generating capabilities, which can help individuals function better in various aspects of life.
Creatine is beneficial in cases of sarcopenia, which is the loss of muscle mass, and helps maintain muscle strength and bone density in older adults. It plays a role in energy production in the body, especially in muscles. Studies estimate that between 5% and 16% of people over the age of 65 have sarcopenia.
Furthermore, creatine plays a role in energy production at the cellular level and helps manage the energy available to human cells and tissues. It is not considered an essential nutrient because it is a natural compound in the body, and essential nutrients cannot be synthesized by the body and must be supplied from food.
Choosing creatine monohydrate is recommended; it is the most researched and effective form. Consistency in taking creatine is key because the benefits become noticeable with continuous use, often within the first few months.
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In sports, creatine improves physical performance by increasing recovery capacity and allowing for more intense workouts. Clinical trials and other studies have found that athletes who take creatine supplements can generate 5 to 15% more strength during short, repeated activities compared to people who do not take creatine supplements.
Creatine also plays a role in neurogenesis. Studies have shown that creatine reduces damage to brain cells (neurons) and helps maintain energy metabolism in the brain. It may help enhance cognitive function in individuals under stress and provides benefits across the hormonal fluctuations of the menstrual cycle.
Specialists recommend avoiding creatine during pregnancy and lactation, and pregnant women are advised to discuss any supplements with their doctor. There are no studies on adverse effects of creatine in pregnant women, and the safety of creatine supplementation during pregnancy has not been directly studied in humans.
Dietitians and doctors agree that creatine is safe and effective as long as you follow dosage guidelines. However, it is important to consult a doctor before consuming creatine, especially if there is an underlying medical condition.
People who should not consume creatine supplements include those with kidney disease, and it is not recommended for individuals with a diagnosis of bipolar disorder or any kidney insufficiency. Creatine is processed in the kidneys and could increase their load. Patients who have received a kidney transplant should avoid creatine for the same reason.
