Benefits of creatine

Creatine offers a wide range of benefits beyond muscle growth and strength improvement.

1. Muscle and Physical Performance: Creatine is widely recognized for enhancing muscle performance and strength. It aids in recovery, helps prevent muscle damage, and can confer positive adaptations across various physiological domains, including muscle hypertrophy and power output 1 2.

2. Cognitive Function: Research suggests creatine may also support cognitive functions, potentially influencing memory and decision-making. The phosphocreatine system in the brain, which creatine enhances, plays a role in neuroplasticity and is associated with mood regulation and cognitive benefits 3 4.

   • 

     1

     Creatine Benefits

     00:07:19
     
   • 

     2

     Creatine Uncovered

     01:45:03
     
   • 

     3

     Creatine for Mood

     01:11:41
     
   • 

     4

     Creatine Benefits

     04:34:13
     
   • 

     5

     Creatine and Depression

     01:14:47
     
   • 

     6

     Creatine and Cognition

     01:06:44
     

3. Mood and Depression: Creatine has shown potential in improving mood and symptoms of major depression, particularly when used in conjunction with SSRIs. It affects brain systems linked to mood regulation 5 2.

4. Bone Health: Creatine may help improve bone mineral density, further broadening its benefits beyond just athletic performance 4.

5. Other Health Benefits: Creatine enhances hydration by pulling water into cells and has been associated with decreased fatigue. There are promising results for its role in alleviating symptoms of traumatic brain injuries, such as reducing headaches 2 6.

Creatine is considered a safe supplement for most people, with minor side effects. It is essential to adjust dosages based on body weight and consult healthcare professionals if there are existing health concerns, such as kidney issues 3 2.