Creatine is often associated with hitting the gym and building muscle; supplementusually taken in powder or capsule form, has recently been associated with a variety of other uses and benefits.
Singer Ciara told Business Insider last month that she takes creatine not only for muscle building, but also to support energy levels throughout the day.
Actor Mark Wahlberg has also jumped on board with this trend, developing his own creatine monohydrate product, and health gurus like Stanford University neuroscientist Dr. Andrew Huberman are promoting a variety of creatine monohydrate products. neurological benefits.
After all, research suggests creatine may not build more muscle
Creatine is a natural compound that is mostly stored in the muscles, with smaller amounts stored in the brain, liver and kidneys, says Sam McKinney, registered dietitian at Lifetime Fitness in Minneapolis.
“Our bodies require adenosine triphosphate (ATP for short) to provide energy and maximize performance. high intensity exercise And creatine steps in by ‘donating’ phosphate groups to help generate additional ATP,” she said in an interview with FOX News Digital.
Trending bedtime hacks are said to improve sleep, but experts aren’t so sure
“It is best known for its role in increasing power output and force during exercise and, in turn, influencing muscle growth, healthy body composition, and athletic performance.”
McKinney says creatine helps improve cognition and memory, recovery, blood sugar control, energy levels, and heart health and neurological health.
McKinney says women typically have 70 to 80 percent lower creatine stores than men. Creatine supplementation is beneficial in the following cases: hormonal changesmenstrual cycle, pregnancy, postpartum, menopause, etc.
with creatine cognitive health, McKinney said the results were mixed but “encouraging.”
In one small study, people with depression saw improvement when they took 3 to 5 grams of creatine daily, but people with bipolar disorder experienced worsening of their symptoms.
New ‘Clear Protein’ Hacks Muscle as Latest Trend in Battle of the Bulge
Another study found that creatine helped support patients with traumatic brain injury, showing improvements in amnesia, headaches, and fatigue.
“Creatine may also have potential benefits for memory and intelligence scores,” McKinney said. “These cognitive health benefits are often more pronounced in people who are at risk of having low creatine phosphate stores, such as vegetarians, vegans, and vegans. elderly population. ”
Huberman’s website describes creatine as “the ‘Michael Jordan’ of supplements” in the description of the “Huberman Lab” podcast clip.
In another video, neuroscientists say creatine can be used as a “fuel source in the brain,” and there’s also evidence that creatine may be linked to areas involved in mood regulation and motivation.
There is also evidence that creatine may have some effects. heart health benefitsBecause the heart uses ATP for energy like “any other muscle in your body,” McKinney said.
“Creatine plays a big role in heart contraction and energy,” she says. “This means that creatine may help support the energy provided to the heart, which is needed to cope with periods of increased stress, such as stress or exercise.”
Should you swap fish oil for krill oil? Experts weigh in on popular alternatives
Creatine supplementation has also been shown to improve outcomes such as: heart bypass surgery The balance of oxygen in the heart is also important, McKinney said.
Combining creatine with nutrients such as vitamin B12 may improve overall energy and heart function.
Creatine helps build muscle, McKinney said. extend lifespanmuscle mass decreases with age.
“Using creatine can reduce these losses and help us stay strong, mobile, and independent,” she said. “When it comes to aging, creatine’s positive effects are most noticeable when combined with an effective resistance training routine.”
According to McKinney, specific benefits of creatine include improved grip strength and lower body endurance. Mobility and health Among the elderly. ”
McKinney mentioned another study that suggests creatine may help keep bones strong when combined with a strength training program.
Click here to sign up for our health newsletter
“The reasons may be related to the benefits of creatine and power output (which increases the effectiveness of your training), or the increased muscle mass that increases bone tone and strength,” she said.
Creatine intake ranges from 2 to 10 grams per day, but McKinney says most people will see benefits after consistently taking 5 grams per day. She recommends creatine monohydrate as the best option, as it is the most common and well-studied.
“There are many misconceptions about creatine, but in reality, for most people, creatine is one of the safest and most effective supplement options on the market,” an expert told FOX News Digital. “Creatine is not a steroid, so it does not have any negative effects on kidney function. healthy person. ”
People with existing kidney problems should be careful when taking creatine.
For more health articles, visit www.foxnews.com/health.
“Creatine is likely to be safe to take for up to five years when used orally in appropriate doses,” the Mayo Clinic says on its website. “As with any dietary supplement, it is important to choose products that follow recommended manufacturing methods and agree to third-party testing to ensure product quality.”
Before starting supplements, experts recommend the following See a doctor Discuss the appropriate individual approach.
