For anyone who has ventured into health and fitness, creatine is a familiar term, but what are its true benefits?
Regarded as one of the most thoroughly studied supplements globally, creatine claims to be essential for gym enthusiasts, with brands promoting it for its ability to enhance muscle growth and recovery.
However, it’s intriguing to discover that its advantages reach far beyond just the gym.
Understanding Creatine
Creatine is a naturally occurring substance generated from amino acids in the liver, kidneys, and pancreas. The body produces approximately half of its daily creatine needs, while the rest is sourced from diet, particularly red meat, seafood, and dairy products.
According to the Cleveland Clinic, about 95% of the body’s creatine is stored in muscle, with the remaining 5% found in the brain, kidneys, and liver.
Visit any supplement website and you’ll see various types of creatine being sold (Getty Stock Images)
While the correlation between creatine and muscle growth is well-documented, its benefits extend further.
Creatine may aid in various conditions, such as enhancing cognitive function by boosting the brain’s energy levels, particularly during periods of mental fatigue or age-related decline.
Additionally, creatine may positively impact overall health, with research featured in the journal Food Science & Nutrition suggesting it may offer benefits to patients recovering from long Covid.
There are even indications that creatine could decrease the risk of certain cancers. A study published in Frontiers in Nutrition noted that supporting the body’s energy systems might play a role in this protective effect.
Some researchers suggest that maintaining well-functioning cells and a robust immune response may enhance the body’s defenses against cancer.
Fitness expert Debra Atkinson recently shared her experience with high dosing creatine (Youtube/Flipping50)
Debra Atkinson, a menopause fitness expert, recently shared her own experience with high doses of creatine, documenting her journey of using the supplement at high doses for two weeks.
After sampling it at a conference, she began taking approximately 21-24 grams daily, well above the typical dosage. The results came swiftly.
In a video on her YouTube channel Flipping50, Atkinson reported experiencing heightened mental energy and concentration, addressing her previous struggles with maintaining focus later in the day.
“I found it easier to concentrate. I wasn’t feeling sleep-deprived,” she explained.
In addition to improved alertness, Atkinson also noted a reduced frequency of headaches and migraines—an effect that some studies suggest may be linked to creatine enhancing brain energy, though further research in this area is warranted.
