Fitness supplement can offer health benefits beyond muscle-building, expert says

Creatine is often associated with going to the gym and building muscle, but… Appendixwhich is typically taken in powder or capsule form, has recently been linked to a variety of other uses and benefits.

Singer Ciara told Business Insider last month that she takes creatine not only to boost muscle, but also to support energy levels throughout the day.

Actor Mark Wahlberg has also jumped on the trend, creating his own creatine monohydrate product, while health gurus like Stanford neuroscientist Dr. Andrew Huberman have promoted his various products. Neurological benefits.

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Creatine could have “broader” functions in cognition, memory, recovery, blood sugar control, energy levels, heart health and neurological health, according to experts. (Istock)

What is creatine?

Creatine is a natural compound that is stored mostly in muscle, with smaller amounts in the brain, liver and kidneys, according to registered nutritionist Sam McKinney of Life Time Fitness in Minneapolis.

“Our bodies need adenosine triphosphate (ATP for short) for energy and maximum performance High intensity exercise “And creatine steps in by ‘donating’ a phosphate group to help produce extra ATP,” she said in an interview with Fox News Digital.

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“It is best known for its role in increasing energy and strength production during exercise and, as a result, its effect on muscle growth, healthy body composition and athletic performance.”

McKinney emphasized that creatine has received more attention recently for its “broader” functions of cognition and memory, recovery, blood sugar control, and energy levels. Heart health And neurological health.

Women typically have 70% to 80% lower creatine stores than men, McKinney said. Creatine supplements can be beneficial during… Hormonal changesSuch as menstruation, pregnancy, postpartum, and menopause.

Creatine is a natural compound that is stored mostly in muscles, with smaller amounts in the brain, liver, and kidneys. (Istock)

Brain benefits

Some studies have been done on creatine and… cognitive health, With mixed but “encouraging” results, according to McKinney.

In one small study, individuals with depression saw improvement when taking 3 to 5 grams of creatine daily, but individuals with bipolar disorder saw symptoms worsen.

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Another study found that creatine can help support those with traumatic brain injury, showing improvements in memory loss, headaches, and fatigue.

“There may be some potential benefits to memory and intelligence scores from creatine as well,” McKinney said. “These cognitive health benefits are often most pronounced in those at risk for low phosphocreatine stores, such as vegetarians, vegans, and others. Elderly population“.

“[Creatine is] “One of the safest and most effective supplement options on the market for most people,” one expert told Fox News Digital. (Istock)

On Huberman’s website, in the description of the “Huberman Lab” podcast segment, creatine is described as the “Michael Jordan of supplements.”

In another clip, the neuroscientist says that creatine can be used as a “fuel source in the brain,” with some evidence that it can connect to areas involved in regulating mood and motivation.

Heart benefits

There is also evidence that creatine may contain some Heart health benefitsThe heart uses ATP for energy like “any other muscle in the body,” McKinney said.

“Creatine plays a huge role in heart contractility and energy,” she said. “Therefore, creatine can help support the energy the heart needs to deal with stress or periods of increased workload, such as exercise.”

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Creatine supplements have also been shown to improve results Heart bypass surgery And the balance of oxygen in the heart, according to McKinney.

Combining creatine with nutrients like vitamin B12 may also help boost overall energy and heart function.

Anti-aging benefits

Since creatine helps build muscle, McKinney noted that it also helps with that Increased ageMuscles diminish with age.

Since creatine helps build muscle, it also helps increase longevity, as muscles diminish with age. (Istock)

“Using creatine can help mitigate these losses and help us stay strong, mobile and independent,” she said. “When it comes to aging, the positive effects of creatine are even more significant when combined with an effective resistance training routine.”

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Some specific benefits of creatine include improved grip strength and lower-body endurance, according to McKinney — “both are signs of strength.” Mobility and health In the elderly.”

Bone benefits

McKinney pointed to another study that suggests creatine can help maintain bone strength when combined with a strength training program.

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She said: “The reason could be related to the benefits of creatine and energy production (which makes workouts more effective), or with increased muscle mass which increases tension in the bones, which supports bone strength.”

Experts say most people see benefits with a consistent daily dose of 5 grams of creatine. (Istock)

Dosage and potential risks

Daily creatine doses can range from 2 to 10 grams per day, but McKinney said most people see benefits with a consistent daily dose of 5 grams. She recommends creatine monohydrate — the most popular and well-researched form — as the best option.

“When it comes to aging, the positive effects of creatine are even more significant when combined with an effective resistance training routine.”

“Although there are a lot of misconceptions about creatine, it is actually one of the safest and most effective supplement options on the market for most people,” the expert told Fox News Digital. “Creatine is also not a steroid and has no negative effect on kidney function Healthy people“.

Those with pre-existing kidney problems should be careful when taking creatine.

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“When used orally in appropriate doses, creatine is likely safe to take for up to five years,” the Mayo Clinic states on its website. “As with any dietary supplement, it is important to choose a product that follows recommended manufacturing practices and engages in third-party testing to ensure product quality.”

Before starting the supplement, experts recommend See a doctor To discuss the appropriate individual approach.