Creatine—Should it be a part of my supplement routine?
It seems like creatine supplementation is having a moment in the wellness sphere. Many prominent clinicians working in longevity, health optimization and functional medicine are recommending the use of creatine not just for the young athlete desiring better athletic performance but also for adults. This includes young adults, perimenopausal and menopausal women and older adults concerned about muscle loss.
Creatine is a naturally occurring compound found in small amounts in certain foods, particularly meat and fish. It is also synthesized in the body from amino acids. Creatine plays a crucial role in the production of cellular energy—especially in muscles, by replenishing adenosine triphosphate (ATP), the primary energy carrier in the body. Creatine is one of the most well researched and effective supplements for enhancing physical performance, particularly for short bursts of high intensity effort.
Many clinicians suggest using a loading dose of creatine to begin. This is a larger dose used for a short amount of time. You may start with 5 grams 4 times a day for about 5-7 days and then reduce your daily dose to a maintenance dose of 3-5 grams a day.
Here’s why you might consider using creatine for health:
1. Enhanced Muscle Performance
Increased Strength and Power: Creatine is well-known for improving strength and power output, making it a popular supplement among athletes and those engaged in resistance training.
Faster Recovery: Creatine helps in quicker recovery during high-intensity exercise, allowing for more effective workouts and reduced muscle fatigue.
2. Cognitive Benefits
Brain Health: Emerging research suggests that creatine may support cognitive function by enhancing ATP production in the brain. This could potentially improve mental performance, especially in tasks requiring short-term memory or quick thinking.
Neuroprotection: Some studies suggest that creatine might offer neuroprotective benefits, potentially reducing the risk of neurodegenerative diseases by protecting brain cells from damage.
3. Support for Aging Populations
Muscle Mass Preservation: As people age, they tend to lose muscle mass (sarcopenia). Creatine supplementation can help maintain muscle mass and strength, which is crucial for mobility and overall health in older adults.
Bone Health: Creatine may also have a positive impact on bone density, potentially reducing the risk of osteoporosis.
4. Potential Cardiovascular Benefits
Heart Health: There is some evidence suggesting that creatine might improve heart health by enhancing the heart muscle's energy production and overall function. However, more research is needed in this area.
5. Metabolic Health
Blood Sugar Control: Some studies have indicated that creatine might improve glucose metabolism, which could be beneficial for managing blood sugar levels and potentially reducing the risk of type 2 diabetes.
Considerations for Use:
Dosage: A common approach is to start with a loading phase of 20 grams per day (divided into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams per day.
Safety: Creatine is generally considered safe for most people, with the primary side effect being potential water retention. However, individuals with kidney disease should consult their healthcare provider before using creatine.
Hydration: Since creatine can increase water retention in muscles, it’s important to stay well-hydrated while taking it.
Who Might Benefit:
Athletes: For enhanced performance and muscle growth.
Older Adults: To combat muscle loss and maintain strength.
Those with Cognitive Concerns: For potential brain health support.
At Tendwel, we use our expertise in integrative and functional medicine, including our focus on individual considerations, to determine whether creatine might be useful for patients looking to enhance physical performance, cognitive health, or age-related decline. While we often recommend creatine, if clinically appropriate, it is worth emphasizing that it should be part of a comprehensive approach to health that includes proper nutrition, exercise, sleep, and stress management. It is not a magic bullet. We encourage people to consider creatine as one tool among many in optimizing their health and longevity.
If you want to learn more about a holistic functional medicine approach, don’t hesitate to book a free consultation on our website.
