What are the benefits of creatine?

Creatine offers a range of benefits beyond its well-known effects on muscle growth and athletic performance. Here are some of the key benefits highlighted on the Huberman Lab:

1. Muscle Performance and Recovery: Creatine is commonly associated with increased muscle mass and improved strength. It aids in recovery from muscle damage and can potentially assist in fat loss. Supplementing with creatine increases muscle creatine content, enhancing power output in activities like sprinting, running, and jumping 1 2.

2. Cognitive Function: Creatine plays a crucial role as a fuel source for neurons in the brain. It can enhance cognitive function, particularly in the forebrain, which is responsible for planning and decision-making. Some studies suggest potential cognitive benefits, especially after traumatic brain injuries 3 4.

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     Creatine Benefits

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     Creatine Uncovered

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     Creatine Benefits

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     Creatine and Cognition

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     Creatine for Mood

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     Creatine and Depression

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3. Mood and Depression: Several studies indicate that creatine supplementation can improve mood and alleviate symptoms of major depression. This is linked to its effects on the phosphocreatine system in the brain, which regulates mood and interacts with neurotransmitter receptors like NMDA. It's noteworthy for its mood-enhancing potential, especially when used alongside traditional treatments for depression 5 6.

4. Bone Health: Research indicates that creatine may improve bone mineral density, contributing positively to bone health 3.

5. Minimal Side Effects: Creatine is considered safe for most individuals when taken at recommended dosages, typically ranging from 3 to 5 grams per day, with minimal side effects reported for most people 1.

Overall, creatine is a highly studied and effective supplement that benefits multiple physiological domains, making it a versatile choice for those looking to enhance both physical and cognitive performance.