What is Creatine and How Can It Benefit You?

What is creatine?

Creatine is a naturally occurring compound that your body produces, and it can also be found in foods rich in protein, like chicken. It plays a key role in supplying energy to your muscles, and many people choose to take creatine supplements to boost strength, enhance performance, and even improve mental focus. Creatine is known for its ability to increase muscle mass, support recovery after intense exercise, and help reduce dehydration and cramping.

What does research say about Creatine?

Strength, muscle size and performance - Creatine is commonly used by athletes, particularly those involved in high-intensity activities, such as sprints and weightlifting, as it may help them push through more reps and exercises. This, in turn, can lead to greater muscle gains and improved overall performance. It’s particularly beneficial for sports that require rapid recovery during training or competition.

Cognition and brain health - Some studies suggest that creatine supplementation can enhance cognitive performance, particularly in older adults. It may help with mental tasks that require focus and quick thinking, making it a potential ally for brain health.

Skin aging - Early research has also explored the use of creatine in skincare. Some creams containing creatine may help reduce skin sagging and wrinkles in men, especially when applied regularly. Additionally, one study found that a cream combining creatine and folic acid helped reduce the appearance of sun damage and wrinkles.

Weight gain - While creatine can cause a rapid increase in weight, this is typically due to water retention in the muscles rather than fat gain. So, while you might notice a jump on the scales, it’s important to understand that this weight gain is not necessarily related to fat.

Hair loss - There has been some debate about whether creatine could contribute to hair loss. A study from 2009 observed hair loss linked to an increase in the hormone DHT (dihydrotestosterone) in men, particularly those with a genetic predisposition to baldness, read more here.

Taking Creatine Safely

Creatine does offer several benefits, but like any supplement, it’s important to take it carefully and follow the recommended dosage. If you’re new to creatine, it’s advised to start with small amounts to see how your body reacts. Gradually increasing your intake can help you gauge your tolerance. With time and proper use, creatine can be an effective supplement for boosting performance, muscle growth, and even brain health. Here is also some more information about taking Creatine supplements.