Creatine is widely known as the go-to supplement for athletes and gym enthusiasts, often leading to improved strength and performance. But beyond the world of fitness, scientists have taken a closer look at how this compound affects both the body and the brain.
From assisting in cellular energy production to its potential role in treating certain health conditions, creatine is an increasingly important subject of research.
Dr. Mehdi Boljerdi, a pharmaceutical researcher and former professor, conducted a detailed review of creatine. Handbook of creatine and creatinine biokinetics. His research provides valuable insight into how this compound works and what it is capable of.
How creatine works in the body
Creatine is produced naturally in the body in the liver, kidneys, and pancreas using amino acids such as glycine, arginine, and methionine.
Once produced, it is sent through the bloodstream to tissues that need energy, especially muscles. Approximately 95% of the body’s creatine is stored in skeletal muscle, but smaller amounts are present in the brain, heart, and other organs.
Inside cells, creatine is converted to phosphocreatine (PCR), a high-energy molecule that helps regenerate adenosine triphosphate (ATP), the body’s main energy source.
This rapid ATP regeneration is essential for tissues with high energy demands, such as muscle, heart, and brain. Creatine allows cells to continue functioning even under intense physical activity and stress, which explains why it has become so popular in the sports world.
After creatine is used, it is broken down into the waste product creatinine, which is filtered by the kidneys and removed through the urine.
However, the body can only store a limited amount of creatine, and levels vary from person to person. This means that different people may react to supplements differently.
Despite a common misconception online, creatine is not a steroid. “Creatine’s role in muscle development is only to provide energy for contraction and respiration; it is not a steroid replacement,” Dr. Boroujerdi explains.
Creatine supplements and performance improvements
Creatine monohydrate is the most widely studied and commonly used form of creatine supplement.
Research shows that it increases the levels of creatine and phosphocreatine in your muscles, improving your body’s ability to regenerate ATP during short periods of high-intensity activity. This leads to increased power output, improved sprint performance, and increased training ability.
In addition to physical performance, creatine may also support certain aspects of brain function. Research suggests potential benefits for memory, mood, and processing speed, especially in people with naturally low creatine levels, such as older adults.
Researchers are also investigating creatine’s possible role in health conditions such as Parkinson’s disease, depression, and muscle and bone loss associated with menopause. Initial findings are promising, but more evidence is needed before firm conclusions can be drawn.
“Creatine’s anti-inflammatory and antioxidant properties further emphasize its potential in clinical practice, but more robust trials are needed to confirm these benefits,” he explains.
“With sufficient justification, appropriate dosage forms, and dosing regimens, creatine may eventually be accepted as an over-the-counter therapeutic agent rather than just a dietary supplement.”
Dosage, absorption and bioavailability
A typical supplement approach begins with a loading phase of 20 grams per day (divided into 4 doses) for 5 to 7 days. It is usually followed by a maintenance dose of 3 to 5 grams per day.
“Although this approach rapidly saturates muscle creatine stores, similar saturation levels can be achieved over longer periods of time (about 28 days) with lower daily intakes of 3 to 5 grams,” Dr. Boroujerdi says.
Not all of the creatine you consume is absorbed by your body. Factors such as digestive stability and how much creatine your muscles can store affect how much is retained. Taking creatine with carbohydrates may increase insulin-related transport and improve uptake.
Who benefits most from creatine
The response to creatine varies depending on factors such as gender, age, and diet.
Men and women may experience different effects due to differences in muscle mass and baseline creatine levels. Women, who often have lower creatine stores, may see greater relative improvement.
Older adults may benefit from creatine’s potential to help maintain muscle mass, bone density, and cognitive function as they age.
Vegetarians and vegans, who typically consume little or no creatine through their diet, often start at lower levels and may respond more strongly to supplements. However, everyone’s dietary patterns are different, so the effects will not be the same for everyone.
“There is an urgent need for well-designed research projects in humans that utilize labeled creatine to generate relevant data and clarify the gray areas of knowledge about these compounds,” explains Dr. Boroujerdi.
Creatine is sometimes combined with other supplements, such as the amino acid beta-alanine, to increase its effectiveness. However, the effectiveness of these combinations varies and further research is needed to determine the optimal approach.
Safety, Limitations, and Science Views
Creatine is one of the most extensively studied dietary supplements and is generally considered safe for healthy people. Although its range of potential applications continues to expand, it is not without limitations.
“Despite its many benefits, creatine is not a silver bullet. It does not directly build muscle or replace the need for proper training and nutritional supplementation. Additionally, muscle creatine stores have a saturation limit, so the idea that higher doses will provide greater benefits is unfounded. Excess creatine is simply excreted as creatinine and provides no additional benefit,” says Dr. Borjerdi.
Concerns about kidney damage have been largely ignored in healthy people. However, people who already have kidney disease should consult their health care provider before using creatine.
The benefits of creatine are not the same for everyone and depend on factors such as baseline levels, dose, and personal biology.
“Currently, creatine is considered a supplement with great potential, but it is not a panacea,” Dr. Borjerdi says. “Whether you’re an athlete, student, or just someone looking to support your health, understanding the science behind creatine is key to making informed decisions.”
