Creatine is a supplement widely recognized in the sports field for its ability to improve physical performance, as we have talked about in numerous previous articles on the blog. Without a doubt, it is one of the supplements with the most scientific evidence that supports its use to improve performance in any sports discipline (strength, power, intermittent, aerobic sports), improve muscle strength in any athlete, and improve body composition (greater muscle mass) [1,2]. However, the benefits of creatine supplementation go far beyond its use in sports for performance-enhancing purposes.
Numerous studies have shown that creatine can play a crucial role in various areas of health, extending its advantages to brain function, metabolic health, and chronic disease prevention.
Neuroprotective effects of creatine
Creatine supplementation may have neuroprotective effects, helping to improve cognitive function and protect the brain from neurodegenerative injury and disease. For example, studies have shown that creatine supplementation can improve cognitive processing, memory, and brain function in conditions characterized by creatine deficits in the brain, such as acute stress and chronic diseases such as Alzheimer's and depression [3–5]. On the other hand, its supplementation could have a neuroprotective effect by reducing oxidative stress in neurodegenerative diseases such as Alzheimer's [3,5,6].
In addition, creatine supplementation could improve mental health and mitigate symptoms of depression through an improvement in brain bioenergetics, which may lead to a better stress response and a reduction in depressive symptoms [3,5,6].
Muscle effects in various situations
Over the years, different events can arise that pose a risk for the loss of muscle mass and strength, both in athletes and in the general population. In this sense, creatine supplementation could be interesting, for example
- During periods of immobility or post-operative recovery: After surgery or injury, immobility can lead to a rapid loss of muscle mass and muscle strength. So creatine can help mitigate this loss by increasing muscle protein synthesis and reducing muscle breakdown [6,7].
- In aging: As people age, the onset of sarcopenia, a condition characterized by the progressive loss of muscle mass and strength, is common. Creatine has been shown to be effective in improving muscle mass and physical function in older people, helping to maintain independence and quality of life [6,8].
- Low-calorie diets: When people follow strict diets for weight loss, there is a risk of losing muscle mass along with fat. In this context, creatine can help preserve muscle mass during calorie restriction, optimizing body composition [6].
- Medical treatments: There are different medical treatments such as chemotherapy or corticosteroids that can significantly decrease muscle mass and strength. In these cases, creatine can help preserve muscle mass in cancer patients, improving their quality of life and ability to tolerate cancer treatments [9,10]. Similarly, in patients taking corticosteroids, creatine can counteract muscle atrophy and improve muscle function, which is crucial for maintaining mobility and reducing the risk of falls and fractures [6,11].
Metabolic Effects of Creatine
In addition, creatine has been shown to be useful in the treatment of diseases that affect the mitochondria, the "batteries" of our cells. Its antioxidant properties can help improve the energy available in cells and maintain calcium balance, which is crucial in situations of cellular stress such as in cases of lack of oxygen or injury [6,12]. Its use in the treatment of chronic fatigue syndrome and mitochondrial problems has also been investigated, showing promising results [6,12].
Interestingly, creatine may play an important role in metabolic health. Studies suggest that it may help control blood glucose levels and improve cardiovascular health, especially during stressful situations such as lack of oxygen [6,13].
Conclusion
All in all, while creatine is primarily known for its ergogenic effects, its supplementation can offer numerous additional health benefits. These benefits can range from improving brain function and protecting against neurodegenerative diseases, to improving muscle mass and muscle strength in clinical situations and managing metabolic health. Therefore, creatine could be positioned as a multifaceted supplement with a wide range of therapeutic and preventive applications.
Creatine Monohydrate (Creapure®) – Neutral flavour
Ultrapure creatine monohydrate made with Creapure® raw material, neutral flavour and Informed Sport anti-doping certification.
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Author
Lucas Jurado Fasoli – Doctor of Biomedicine (UGR). Dietitian-Nutritionist. Postdoctoral researcher at the Joint University Institute of Sport and Health and Department of Physiology, University of Granada.
References
[1] Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017;14:1–18. https://doi.org/10.1186/s12970-017-0173-z.
[2] Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition 2012 2012;9:1–11.
[3] Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS, Harmon KK, et al. “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Medicine 2023;53:49–65. https://doi.org/10.1007/s40279-023-01870-9.
[4] Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev 2023;81:416–27. https://doi.org/10.1093/nutrit/nuac064.
[5] Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine supplementation and brain health. Nutrients 2021;13:1–10. https://doi.org/10.3390/nu13020586.
[6] Kreider RB, Stout JR. Creatine in health and disease. Nutrients 2021;13:1–28. https://doi.org/10.3390/nu13020447.
[7] Padilha CS, Cella PS, Salles LR, Deminice R. Oral creatine supplementation attenuates muscle loss caused by limb immobilization: a systematic review. Fisioterapia Em Movimento 2017;30:831–8. https://doi.org/10.1590/1980-5918.030.004.ar01.
[8] Candow DG, Chilibeck PD, Forbes SC, Fairman CM, Gualano B, Roschel H. Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia. Bone 2022;162. https://doi.org/10.1016/j.bone.2022.116467.
[9] Wei L, Wang R, Lin K, Jin X, Li L, Wazir J, et al. Creatine modulates cellular energy metabolism and protects against cancer cachexia-associated muscle wasting. Front Pharmacol 2022;13:5212.
[10] Fairman CM, Kendall KL, Hart NH, Taaffe DR, Galvao DA, Newton RU. The potential therapeutic effects of creatine supplementation on body composition and muscle function in cancer. Crit Rev Oncol Hematol 2019;133:46–57.
[11] Menezes LG, Sobreira C, Neder L, Rodrigues-Jú AL, Baddini Martinez JA. Creatine supplementation attenuates corticosteroid-induced muscle wasting and impairment of exercise performance in rats. J Appl Physiol 2007;102:698–703. https://doi.org/10.1152/japplphysiol.01188.2005.-The.
[12] Marshall RP, Droste JN, Giessing J, Kreider RB. Role of Creatine Supplementation in Conditions Involving Mitochondrial Dysfunction: A Narrative Review. Nutrients 2022;14. https://doi.org/10.3390/nu14030529.
[13] Balestrino M. Role of creatine in the heart: Health and disease. Nutrients 2021;13. https://doi.org/10.3390/nu13041215.
