What are the benefits of creatine?

Creatine offers a wide range of benefits, both for physical and cognitive health. Here are the key benefits discussed on the Huberman Lab:

1. Muscle Performance:

   • Creatine increases muscle creatine content, boosting power output and improving performance in activities such as sprinting, running, jumping, and weightlifting. It can enhance strength and aid muscle recovery 1 2.

2. Cognitive Function:

   • Creatine supports brain function by acting as a fuel source for neurons. It has been shown to improve memory, executive function, and even mood, helping with conditions like depression and potentially aiding cognitive resilience after traumatic brain injury 3 2.
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       Creatine Uncovered

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       Creatine Benefits

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       Creatine for Mood

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       Creatine Benefits

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       Creatine Insights

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       Creatine and Depression

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       Creatine Insights

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3. Hydration and Cell Volumization:

   • It improves hydration by pulling water into muscle cells, which can indirectly help with muscle mass and strength gains. This hydration effect also promotes better muscle function and reduces fatigue 1 4.

4. Bone Health:

   • Emerging research indicates that creatine might benefit bone mineral density, making it a potential aid for preventing osteoporosis, especially in older adults 2.

5. Fat Loss and Lean Muscle Mass:

   • Creatine supplementation can lead to a decrease in body fat percentage, likely due to increased lean muscle mass rather than direct fat burning effects. This supports overall body composition improvements 5.

6. Mood and Depression:

   • Several studies suggest that creatine improves mood and can be beneficial for treating depression. It enhances the activity of the phosphocreatine system in the brain, particularly in the forebrain, which is linked to mood regulation and brain function 3 6.

7. Cost-Effectiveness:

   • Despite recent price increases, creatine remains a relatively affordable supplement with a high return on investment for its health benefits 7.

Overall, creatine supports a wide array of bodily functions and is especially beneficial for those involved in high-intensity training, but it also offers cognitive and overall health benefits. Always consult a healthcare provider before starting any new supplement regimen, particularly if you have any existing health concerns.