Creatine Supplement Use Expands Beyond Bodybuilding, Showing Potential Cognitive and Cardiac Benefits
Creatine, traditionally known for its role in muscle development, is increasingly recognized for a range of potential health benefits extending to brain function, heart health, and even longevity, prompting wider adoption among diverse populations.
The compound, naturally found in muscles, the brain, liver, and kidneys, functions by aiding the production of adenosine triphosphate (ATP), the body’s primary energy source. Registered dietitian nutritionist Sam McKinney of Life Time Fitness explained, “Our bodies need adenosine triphosphate (ATP for short) for energy and to maximize performance in high-intensity exercise, and creatine steps in by ‘donating’ a phosphate group to help produce additional ATP.” This has led to growing interest in its potential beyond athletic performance, with figures like singer Ciara and actor Mark Wahlberg publicly discussing their use of the supplement.
Recent studies suggest creatine may offer cognitive advantages, with some research indicating improvements in individuals with depression, though symptoms worsened in those with bipolar disorder. Further research has shown potential benefits for those recovering from traumatic brain injuries, including reduced amnesia, headaches, and fatigue. Stanford neuroscientist Andrew Huberman has described creatine as the “Michael Jordan” of supplements, noting its potential as a “fuel source in the brain” and its connection to mood regulation. For women, who typically have lower creatine stores than men, supplementation may be particularly beneficial during hormonal shifts like menstruation, pregnancy, and menopause. You can learn more about supplements and their potential benefits at the Mayo Clinic website.
Beyond cognitive function, research indicates potential cardiac benefits, as the heart also relies on ATP for energy. McKinney noted 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.” Additionally, creatine may contribute to anti-aging effects by mitigating muscle loss, a common consequence of aging, and potentially strengthening bones when combined with resistance training. Experts generally recommend a daily dose of 5 grams of creatine monohydrate, considered the most well-researched form, and emphasize that it is one of the safest and most effective supplements available for most people. However, individuals with preexisting kidney issues should consult a healthcare professional before use. Understanding the role of supplements in overall health is crucial, as discussed in this nutrition basics guide.
Health officials continue to emphasize the importance of consulting with a doctor to determine an individualized approach to creatine supplementation and to ensure its safety and efficacy.
