Creatine is a popular dietary supplement, widely used for improving athletic performance, particularly in activities involving short bursts of high-intensity exercise¹. Studies have shown that creatine supplementation can lead to increases in lean muscle mass and exercise capacity².

Apart from its benefits on physical performance, creatine is thought to have positive effects on cognitive function. It plays a crucial role in energy supply within the brain, potentially aiding in cognitive performance and neuroprotection³. This may be especially beneficial in conditions with brain creatine deficits due to stress or chronic conditions, such as mild traumatic brain injury or aging⁴.

Creatine's benefits extend beyond sport and cognition. It may support muscle growth, recovery, and strength when used in conjunction with resistance training⁵. Additionally, there is emerging evidence that it may have therapeutic applications, including enhancing brain creatine levels and supporting brain health⁴⁶.

Creatine supplementation is generally considered safe for short- and long-term use in healthy individuals and certain patient populations². However, responses to creatine supplementation can vary among individuals, and the most effective dosing strategies are still being explored⁷.

Footnotes

1. Hall, Matthew. "Creatine Supplementation: An Update - PubMed." 2021. ↩

2. Kreider, Richard B. et al. "International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine." 2017. ↩ ↩²

3. Avgerinos, Konstantinos I. "Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials." 2018. ↩

4. Roschel, Hamilton. "Creatine Supplementation and Brain Health." 2021. ↩ ↩²

5. Smith-Ryan, Abbie E. "Creatine Supplementation in Women’s Health: A Lifespan Perspective." 2021. ↩

6. Forbes, Scott C. "Effects of Creatine Supplementation on Brain Function and Health." 2022. ↩

7. Cooper, Robert. "Creatine supplementation with specific view to exercise/sports performance: an update." 2020. ↩