Creatine is an amino acid used by the muscles as energy for working muscles. It is stored primarily in the muscles as creatine phosphate. Its purpose is to reload the energy molecule ATP.
Here are some of the proven benefits.
Exercise and Sport support:
- Muscle growth…Supplementation of creatine with exercise increases muscle growth and may increase lean muscle mass during resistance exercise.
- Strength… Strengthens muscles and increases power output
- Power… Sports that involve high-intensity intermittent bursts such as sprinting in hockey or baseball or jumping in basketball and sports that use power such as weightlifting see 10-20% improved power output.
- Injury… May help prevent injury and reduce the severity of injuries in muscles, tendons and ligaments.
- Muscle Recovery… May enhance recovery and reduce inflammation and muscle damage.
- Dehydration… May prevent dehydration in hydrated athletes during exercise in the heat.
Brain Function Support
- The brain also uses creatine as a source of quick mental energy.
- Depression… In women, creatine supplementation appears to be helpful in fighting depression.
- Cognitive… May reduce mental fatigue due to lack of sleep or mentally challenging tasks, especially among vegetarians and vegans.
Aging Issues Support
- Cognitive… May improve working memory and performance during cognitive tasks.
- Memory… May support memory in older adults
- Muscle Loss… May reduce age-related muscle loss, increase muscle strength and minimize bone loss.
- Skin… Early research suggests that topical creatine, in a cream, might minimize wrinkles in men and when combined with folic acid, may reduce skin damage.
J Int Soc Sports Nutr 14, 18 (2017, Transl Psychiatry 10, 52 (2020) European Journal of Sport Science. 2019
*These statements have not been evaluated by the Food and Drug Administration. Research, nutritional information and products are not intended to diagnose, treat, cure or prevent any disease. Consult your physician before initiating any new dietary or supplement program.