Creatine, once primarily associated with muscle growth, is gaining attention for its potential benefits in areas like energy levels, cognition, and overall health, with celebrities and health experts alike promoting its use. Recent research suggests that creatine may have diverse applications beyond the gym.
Creatine is often associated with hitting the gym and building muscle, but the supplement, 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 just for muscle boosting, but to support energy levels throughout the day.
Actor Mark Wahlberg has also hopped onto the trend, creating his own creatine monohydrate product, while health gurus like Stanford neuroscientist Andrew Huberman have touted its various neurological benefits. CREATINE MAY NOT BUILD MORE MUSCLE AFTER ALL, STUDY SUGGESTS What is creatine? Creatine is a natural compound mostly stored in the muscles, with smaller amounts in the brain, liver and kidneys, according to registered dietitian nutritionist Sam McKinney of Life Time Fitness in Minneapolis. 'Our bodies need adenosine triphosphate for energy and to maximize performance in high-intensity exercise, and creatine steps in by ‘donating’ a phosphate group to help produce additional ATP,' she said in an interview with Fox News Digital. 'It is most well-known for its role in increasing power output and force during exercise and, as a result, its impact on muscle growth, healthy body composition and athletic performance.' TRENDING BEDTIME HACK SAID TO IMPROVE SLEEP, BUT EXPERTS AREN’T SO SURE McKinney confirmed that creatine has been garnering more attention recently for 'broader' functions of cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health. Women typically have 70% to 80% lower creatine stores than men, McKinney said. Creatine supplementation can be beneficial during hormone changes, like menstrual cycles, pregnancy, post-partum and menopause. Brain benefits Some studies have been done on creatine and cognitive health, according to McKinney, with mixed but 'encouraging' results. In one small study, individuals with depression saw improvement with 3 to 5 grams of daily creatine, but individuals with bipolar disorder saw symptoms worsen. NEW 'CLEAR PROTEIN' HACK MUSCLES IN AS LATEST TREND IN THE BATTLE OF THE BULGE Another study found that creatine can help support those with traumatic brain injuries, showing improvements in amnesia, 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 more pronounced in those who are at risk for lower phosphocreatine stores, such as vegetarians, vegans and the elderly population.' On Huberman’s website, in the description of a 'Huberman Lab' podcast clip, creatine is described as the ''Michael Jordan' of supplements.' In another clip, the neuroscientist says creatine can be used as a 'fuel source in the brain,' with some evidence that it can connect with areas involved in mood regulation and motivation. Heart benefits There is also evidence that creatine may have some heart health benefits because the heart uses ATP for energy like 'any other muscle in the body,' McKinney said. 'Creatine plays a big role in the heart's contraction and energy,' she said. 'So, in turn, creatine could help to support energy supplied to the heart that is needed to deal with stress or periods of an increased workload, such as exercise.' SHOULD YOU SWAP FISH OIL WITH KRILL OIL? EXPERTS WEIGH IN ON THE POPULAR ALTERNATIVE Creatine supplementation has also been shown to improve outcomes from heart bypass surgery and the balance of oxygen in the heart, according to McKinney. Combining creatine with nutrients like vitamin B12 may also help promote better overall energy and heart function. Anti-aging benefits Since creatine helps with muscle building, McKinney noted that it also helps to increase lifespan, as muscle decreases with age. 'Using creatine can help mitigate these losses and help us to stay strong, mobile and independent,' she said. 'When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.' CLICK HERE TO GET THE FOX NEWS APP Some specific benefits of creatine include improved grip strength and lower body endurance, according to McKinney, 'both of which are markers of mobility and health in the elderly.' Bone benefits McKinney referenced another study that suggests creatine could help keep bones strong when combined with a strength training program. CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER 'The reason could be associated with the benefits of creatine and power output , or with increases in muscle mass adding more tension to the bone, which supports bone strength,' she said. 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 daily ongoing dose of 5 grams. She recommends creatine monohydrate — the most common and well-researched form — as the best option. 'When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.' 'While there are a lot of misconceptions about creatine, in reality, it’s one of the safest and most effective supplement options on the market for most people,' the expert told Fox News Digital. 'Creatine also is not a steroid and does not have a negative impact on kidney function in healthy people.' Those who have preexisting kidney issues should exercise caution when taking it. CLICK HERE FOR MORE HEALTH STORIES 'When used orally at 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's important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product's quality.' Before beginning the supplement, experts recommend seeing a doctor to discuss the appropriate individualized approach.
Creatine Muscle Building Cognitive Health Energy Levels Supplements
United States Latest News, United States Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
22 Good Things Ruined By Popularity'Dollar stores. I'm so old, I can remember when they actually sold stuff for a dollar. Now, not even the cheapest junk food snacks are just a dollar.'
Read more »
The Inflationary Toll: How Popularity Has Impacted AffordabilityFrom dollar stores to tourist attractions, the article discusses how increased popularity and changing market conditions have led to higher prices and a decline in affordability for various goods and experiences.
Read more »
Beyond City Hall: Harrisburg’s parking and transit solution needs everyone at the tableBusiness leaders, nonprofits and government officials must collaborate on long-term solutions to parking and transportation challenges that threaten downtown's future
Read more »
Tuskegee teen who vanished in 2023 was found burned beyond recognitionJordan Lashelle Fitzpatrick's remains were found in the back of a building in the 2300 block of Poplar Street in Montgomery.
Read more »
Texas Chain Saw Massacre’s Nightmare Still Echoes Beyond the Lone Star State in New DocA documentary featuring horror legends like Stephen King explores the influence of the Texas Chain Saw Massacre, screening at Texas Theatre.
Read more »
Creatine for Hybrid Athletes: Fueling Performance and RecoveryDiscover how creatine powder can support the demanding training regimens of hybrid athletes, enhancing energy, recovery, and overall athletic performance. Learn about the benefits of creatine, its role in high-intensity workouts, and how to incorporate it into a comprehensive fitness plan.
Read more »