| By: Julie Eibensteiner PT, DPT, CSCS It’s a naturally occurring compound in meat – why you may want to re-evaluate it’s worth well beyond elite athletics. And no, it is not steroids, mom! ——————————- This natural compound—found in meat, fish, and even made in small amounts by your body—is stepping out of the gym and into everyday life. From busy parents to retirees, if you’re active in any way, creatine might be your new best friend.Here’s why it’s shedding its “athlete-only” label. It’s gives a boosts to real world muscle function: Creatine boosts your energy reserves by increasing phosphocreatine, which powers ATP—the fuel for quick efforts (Kreider et al., 2017, Journal of the International Society of Sports Nutrition). For athletes that means you can squeeze out an extra rep, push harder in a sprint, or leap higher in jumps. Studies consistently show it ramps up strength, power, and endurance in high-intensity activities, making it a favorite for athletes. (Buford et al., 2007, Molecular and Cellular Biochemistry). For everyday people it means climbing stairs easier or keeping up with the dog. Recent research shows it enhances strength and power in all kinds of folks, not just athletes (Forbes et al., 2021, Nutrients). Imagine feeling less winded doing work around the house or playing with your kids—that’s creatine at work. It protects your muscle strength and muscle tone as you age: Creatine is a muscle enhancer and protector. By pulling water into muscle cells, it supports resilience and growth during activity (Burke et al., 2023, Sports Medicine). Over time, that can mean better looking arms and stronger legs—results you’ll see in the mirror and feel in your lifts. For older adults, this is a game-changer. Pair it with a daily activity or light weights, and it can slow age-related muscle loss (sarcopenia), helping you stay steady on your feet (Kreider et al., 2021, Journal of the International Society of Sports Nutrition). Studies even show it boosts muscle thickness in non-athletes after just weeks of use (Delpino et al., 2022, Nutrition). It has promising brain benefits: The latest research says creatine’s brain benefits are real but context-specific but shown to iprove short-term memory, reasoning, and overall cognitive processing. Creatine may protect brain cells by reducing oxidative stress and supporting mitochondrial function. Studies also showing promising benefits on symptoms of depression and post-concussion. It’s most beneficial when your brain’s under strain—think exhaustion, aging, or recovery—not necessarily for a healthy 20-something firing on all cylinders. Doses typically range from 3-5 grams daily for maintenance to 20 grams in acute studies, with no major safety red flags in healthy folks (Kreider et al., 2021, Journal of the International Society of Sports Nutrition). Still, it’s not a mental miracle pill; effects are subtle, and we need bigger, longer trials to nail down who benefits most. It is one of the most researched supplements out there: Safe at 3-5 grams daily—mix it into your coffee or smoothie—it’s affordable and backed by science (Kreider et al., 2021). Side effects? Mostly mild, like temporary bloating if you start too fast. It shifts water to muscles, so drink extra, especially on busy days. If you have underlying kidney and liver conditions, check with a doc but for the healthy individual it is backed by decades of research showing it is safe when used as directed. |
| Quick Recap 1. Creatine is a natural compound found in meat and produced in small amounts by our bodies. 2. It helps fuel our ability to do quick work and also helps with protecting and enhancing muscle strength which is a benefit to people of ALL ages including older adults! 3. Studies have expanded significantly to include the effects of creatine supplementation on the brain and the results are promising for those who are under strain and stress from a mental standpoint. 4. It is one the most researched supplements out there backed by decades of research showing it is safe at recommended levels. Of course, if you have underlying liver or kidney issues – always consult with your doctor. —————————————————– Looking for a reputable resource on clean, high quality, nutritional support? We’ve partnered with THORNE (click) and are offering 15% off and free shipping at check out to our blog readers! |