Science update: Creatine

It’s traditionally been used to improve athletic performance, but creatine is proving valuable in a whole different area – brain function. So do you need a creatine supplement in your life, or is just an unnecessary expense? Nutritionist Kathleen Alleaume finds out what all the fuss is about.

What is creatine?

Creatine is a substance naturally made by the body, found mainly in the muscles and brain. While the body produces it on its own, creatine can also be consumed through protein-rich foods like meat and fish.

How does it work?

Creatine helps the body increase its levels of ATP (adenosine triphosphate). Supplements have historically been used to help produce rapid energy for on-demand, high-intensity bursts of activity such as sprinting or lifting weights, as ATP is used by muscles during intense efforts. But it’s not just your muscles that need it. ATP is your cells’ main energy currency – and that includes your brain cells. Creatine steps in to boost ATP when energy demands are high (like during complex tasks), protects against stress and fatigue, and can help keep the brain in good shape by slowing age-related cognitive decline.

What’s the big news?

Struggling to focus? You may want to take note. Researchers are exploring the potential role of creatine in supporting brain function, particularly memory and attention. In the brain, creatine appears to boost cognitive performance by increasing energy availability to brain cells – especially important during mentally demanding tasks. There’s also emerging evidence that shows creatine can potentially prevent or slow age-related cognitive decline, by helping protect the brain cells from oxidative stress. And further studies suggest it may be useful in the treatment of traumatic brain injury and depression, and help the brain cope with periods of stress or sleep deprivation.

There’s also a growing body of research around creatine’s place in supporting women’s health. A recent review, published in the journal Nutrients highlights creatine’s potential benefits during hormonally dynamic periods such as across the menstrual cycle, and during post-partum recovery and menopause, when fluctuations in mood, cognition, energy levels or declining muscle mass are common. Further research has explored creatine’s impact on bone health, particularly in women over 50. It’s shown that while creatine supplementation did not improve bone mineral density, it did lead to positive changes in hip bone structure and thickness, which may help reduce the risk of fractures.

But wait, there’s more

Creatine supplementation could help combat age-related muscle loss, known as sarcopenia, in adults over 60.

Loss of muscle mass and strength can lead to a higher risk of falls and fractures, and decreased mobility for older adults. Emerging research shows that combining creatine with resistance training is particularly effective in enhancing muscle size, strength and functional ability. This is likely due to creatine’s role in boosting the muscles’ responsiveness to strength-based exercise.

Fibromyalgia help

Fibromyalgia is a long-term condition causing widespread pain, fatigue and muscle weakness. Research suggests creatine supplements may help, with one study reporting an 80 per cent increase in muscle strength. But while creatine is considered safe for people with fibromyalgia, it’s not a stand-alone treatment and works best as part of a wider management plan.

Diabetes management

For people with type 2 diabetes, creatine may help improve blood sugar control and insulin sensitivity, especially when combined with regular exercise. Research suggests it can enhance the way our muscles use glucose by boosting energy availability during activity. While more studies are needed, early findings show creatine could be a useful addition to diabetes management alongside lifestyle changes like diet and exercise.

Do you need to supplement?

More research is needed to confirm the benefits of creatine for cognitive function. For general health, as long as you have a balanced, protein-rich diet, your body should be able to produce enough. Ideally, protein should make up around 15-25 per cent of daily energy intake (around 0.84g per kilogram of body weight for men and 0.75g for women) and that’s enough to support the body’s natural creatine production and other essential functions. But some situations might warrant a closer look. Creatine levels can vary widely depending on age, sex, level of physical activity and dietary patterns. Vegetarians may have lower muscle creatine stores than those who eat meat, for example.

How much do you need?

The average adult needs about 1-3g of stored creatine daily to support normal bodily functions. To support athletic performance, the typical creatine supplement recommendation is 3-5g per day.

Remember, everybody’s different – benefits, especially for muscle growth, may vary. Those with lower stores, such as vegetarians and vegans, may benefit the most from supplementation.

Safety and side effects

● If you choose to supplement, stick to 3-5g daily – more isn’t better and may lead to side effects.
● Some may experience mild bloating or stomach upset.
● Individual responses vary – vegans may benefit more than meat eaters.
● Always check with your doctor or dietitian before starting.

How to pick a creatine supplement

● Opt for creatine monohydrate: It’s the most researched, effective and affordable form with proven safety.
● Avoid unnecessary additives: Steer clear of flavoured or mixed products with added sugars, stimulants or unproven extras.
● Check dose and serving size: A good product should provide 3-5g of creatine per serve