Creatine is a popular supplement predominantly known for its benefits in athletic performance and muscle health. Here are some key points about creatine based on the research:

1. Exercise Performance and Muscle Gains: Creatine is widely used to improve exercise performance and increase muscle mass. It has been shown to enhance strength gains, especially in high-intensity, short-duration activities such as weightlifting and sprinting. Creatine supplementation helps in increasing lean muscle mass and exercise capacity when used in conjunction with resistance training¹².

2. Energy Production: Creatine plays a crucial role in ATP (adenosine triphosphate) regeneration, which is critical for muscle energy during intense activity. About 95% of the body's creatine is stored in skeletal muscle³.

3. Muscle Strength in Aging: Research indicates that creatine supplementation can improve muscle strength and offset age-related muscle loss (sarcopenia) in older adults. It is most effective when combined with resistance training²³.

4. Recovery and Injury Prevention: Creatine may also enhance post-exercise recovery, reduce muscle damage, and aid in injury rehabilitation. It is considered safe for both short- and long-term use in healthy populations¹³.

5. Neurological Benefits: Emerging research suggests that creatine might offer neurological benefits, including potentially improved brain function, mood, and cognition. This can be particularly beneficial during aging or in conditions that involve acute brain trauma¹³.

6. Safety: Extensive studies have shown that creatine is safe for long-term use. It is allowed by major sports organizations, including the International Olympic Committee and the National Collegiate Athletic Association (NCAA)¹³.

While creatine is efficient in improving high-intensity performance, its benefits in endurance sports and other prolonged activities are less clear. Moreover, some individuals may not respond to creatine supplementation as effectively as others, possibly due to already high natural levels of creatine in their bodies³.

Overall, creatine stands out as one of the most well-researched and efficacious supplements for enhancing short-duration physical performance and supporting muscle health.

Footnotes

1. Creatine: MedlinePlus Supplements ↩ ↩² ↩³ ↩⁴

2. Creatine Supplementation: An Update - PubMed ↩ ↩²

3. Creatine in Health and Disease ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶