Creatine has evolved beyond its traditional association with bodybuilders seeking to enhance muscle mass. Today, individuals of various ages and fitness levels are embracing creatine supplements, not only for physical gains but also for potential cognitive benefits. This raises several questions: Does creatine really enhance brain health? Can it aid in fat loss? Is it safe for consumption? These queries are addressed in the latest episode of the AMA podcast “Health vs. Hype” in collaboration with iHeartRadio.
“Health vs. Hype” aims to tackle medical misinformation, popular health trends, and DIY medicine, assisting listeners in distinguishing between what is scientifically backed versus what is merely hype. Host Trace Dominguez fact-checks prevailing health claims, discusses the nature of medical misinformation, and uncovers the real-world implications of misconceptions.
In the latest episode, Dr. Jason Mitchell, executive vice president and chief medical officer at Geisinger, shares insights about the realities surrounding creatine.
Geisinger is a member of the AMA Health System Member Program, which provides essential resources to healthcare leadership and teams aiming to shape the future of medicine.
Creatine Can Help Build Additional Muscle Mass
According to Dr. Mitchell, “When you take creatine monohydrate alongside strength training, you effectively boost your strength and muscle mass.” He notes, “You gain exercise capacity, leading to quicker muscle development and enhanced strength for performing more repetitions. It’s a well-studied and safe supplement.”
“It’s refreshing to find a supplement that truly lives up to the hype,” he continues. “As a physician, I often advise patients who encounter products that promise ‘miraculous’ benefits, which usually turn out to be exaggerated. Creatine, however, stands apart.”
“It’s generally safe,” he commented. “I can confidently recommend it to my patients, whether they are 20 or 80 years old. It’s reassuring to have supplements that cater to a wide age range.”
Types of Creatine Matter
“It’s essential to use creatine monohydrate,” Dr. Mitchell advised. “Other variants with added ingredients don’t have substantial scientific backing, so I wouldn’t recommend those.”
Initial Weight Gain with Creatine Use
“Don’t be alarmed if you notice a weight increase of two to three pounds within the first two weeks of using creatine,” he cautioned. “This gain is primarily in muscle and also includes some water weight. Remember, that extra muscle will help burn calories, ultimately aiding in fat loss.”
Creatine Alone Does Not Promote Fat Loss
“Taking creatine while engaging in weight training will help increase lean body mass, which can eventually lead to fat loss,” Dr. Mitchell explained. “However, creatine by itself won’t contribute to fat loss.”
Benefits of Creatine for Older Adults
“As we age, we naturally lose lean body mass and muscle,” he noted. “Several compelling studies indicate that elderly individuals who engage in strength training while using creatine retain more muscle mass. This is crucial for maintaining mobility.” He elaborated, “Observing older adults struggling to rise from a chair highlights the importance of retaining leg and body strength. By maintaining this strength, we enhance our quality of life.”
“A meta-analysis conducted in 2023 showed statistically significant improvements in memory among older adults aged 66 to 76 when paired with strength training and creatine,” Dr. Mitchell added. “However, similar improvements were not observed in younger groups.”
Potential Side Effects of Creatine
“The most common side effects associated with creatine are mild nausea or gastrointestinal discomfort, along with potential weight gain,” he shared.
Creatine Is Safe for Healthy Kidneys
Dr. Mitchell explained, “A serum creatinine test assesses kidney function. Elevated levels can raise concerns, leading to worries about potential negative impacts of creatine on kidney health. However, studies have shown that creatine is safe for those with normal kidney function.”
Unclear Connection Between Creatine and Cognitive Function
The relationship between creatine intake and enhanced cognitive function remains ambiguous. “Current evidence is not definitive,” Dr. Mitchell warned. “There’s no supporting evidence for improvements in dementia. While creatine plays a role in energy pathways in the brain, further research is needed to establish its efficacy for cognitive enhancement.”
Superior Alternatives for Brain Health
“To promote optimal brain health, focus on excellent cardiovascular fitness—exercise regularly, manage hypertension, control diabetes, and maintain an active lifestyle,” Dr. Mitchell recommended. “If your goal is to boost brain health and longevity, creatine is far from the top recommendation compared to well-established strategies.”
The potential benefits and considerations surrounding creatine are multifaceted. While it shows promise for building muscle and may be beneficial to older adults, its effects on cognition are still unclear. For optimal health, fundamental lifestyle choices often outweigh the benefits of supplements like creatine.
