Creatine is a widely researched and popular supplement, primarily used by athletes and individuals seeking to improve exercise performance, muscle mass, and recovery. It is naturally found in the body, predominantly in skeletal muscle, and is also present in foods like red meat and seafood¹.

Benefits of Creatine:

1. Exercise Performance and Muscle Mass: Creatine supplementation is known to enhance exercise performance, notably in short-duration, high-intensity activities. It contributes to increased muscle mass and is effective when combined with resistance training²³.
2. Muscle Strength and Recovery: It helps improve muscle strength in both younger and older adults and can speed up recovery time between intense workouts by reducing muscle damage⁴.
3. Cognitive Benefits: Emerging research suggests potential benefits in cognitive performance, particularly in aging populations⁵.
4. Medical Applications: There are indications that creatine may aid in certain metabolic and transport disorders⁶.

Usage and Dosage:

• A typical regimen involves a loading phase (0.3 g/kg per day for 5-7 days) followed by a maintenance phase (0.03 g/kg per day)⁷. However, a loading phase is not mandatory for increasing intramuscular creatine stores.

Safety and Side Effects:

• Creatine is generally considered safe, with the most common side effect being transient water retention⁸. There have been some reports of liver and renal complications when taken in high doses for extended periods, necessitating cautious use⁸.
• Questions about its effects on kidney function, dehydration, and hair loss persist, but current evidence deems creatine supplementation relatively well-tolerated at recommended dosages¹.

Creatine remains a legal supplement in competitive sports and is supported by various sports organizations¹.

Footnotes

1. Examine.com - Creatine ↩ ↩² ↩³

2. PubMed - Creatine supplementation ↩

3. MedlinePlus - Creatine ↩

4. NCBI - Creatine for Exercise and Sports Performance ↩

5. Creatine and Cognitive Performance ↩

6. MedlinePlus - Muscle Strength ↩

7. International Society of Sports Nutrition ↩

8. Hall, M. - Creatine Supplementation ↩ ↩²

Creatine supplementation has been investigated for its potential effects on sarcopenia, which is the age-related loss of muscle mass and strength. Research suggests that creatine may help counteract sarcopenia by improving muscle mass and strength in older adults.

How Creatine Affects Sarcopenia:

1. Muscle Mass and Strength: Creatine is believed to enhance muscle mass and strength, especially when combined with resistance training. This can be particularly beneficial for older adults experiencing sarcopenia as it helps to maintain or increase lean muscle mass.

2. Energy Metabolism: Creatine plays a role in the rapid regeneration of adenosine triphosphate (ATP), which is critical for muscle contractions. Improved energy availability could enhance the performance of resistance training, leading to better muscle health.

3. Training Adaptations: The presence of higher creatine levels in muscles could potentially lead to greater adaptations to exercise, boosting the effectiveness of strength training exercises that are crucial for combating sarcopenia.

Although creatine shows promise in addressing sarcopenia, it is important to consider that supplementation should ideally be part of a comprehensive approach that includes physical activity and dietary management. As always, individuals should consult healthcare professionals before starting any new supplement regimen, especially those with pre-existing health conditions.