Exploring Creatine: Benefits for Women, Older Adults, and Cognitive Health

What is Creatine?

Creatine is a natural compound made by the kidneys, liver, and pancreas. Most of it (95%) is stored in muscles, and about 5% is found in the brain. We also get creatine from food, especially from red meat, chicken, and fish like tuna, salmon, cod, and herring.

Creatine helps produce adenosine triphosphate (ATP), which offers energy for our cells, particularly during muscle contraction. During intense workouts, muscles quickly use up ATP. Supplementing with creatine can boost muscle creatine stores, enabling longer and more intense exercise.

Performance and Muscle Gains

Since the 1990s, researchers have shown that creatine improves athletic performance, especially during activities requiring quick, powerful movements like weightlifting, sprinting, and team sports. It can increase muscle mass and strength and aid recovery from intense exercise.

While creatine works well for many, not everyone responds the same. Those with high natural creatine levels may not benefit as much from extra supplementation. Recent studies indicate that women, both pre- and post-menopausal, can also see improvements in muscle strength and athletic performance with creatine.

Cognitive Benefits of Creatine

The brain requires a lot of ATP. Creatine can help brain cells create energy and may protect the brain by reducing inflammation and oxidative stress. A 2023 review of 16 studies found that creatine positively impacts memory and attention, especially in women and individuals aged 18 to 60.

Research is ongoing into creatine’s effects on bone density, mood disorders, and blood glucose management in type 2 diabetes, but conclusions are not yet established.

How to Take Creatine

Creatine supplements typically come in powder form. Creatine monohydrate is recommended as one of the best-studied options.

You can start with a loading phase of 20 grams daily for five to seven days, followed by a maintenance dose of three to five grams per day. Alternatively, a daily intake of three to five grams without a loading phase is effective but takes longer to saturate muscle stores. A five-gram dose usually costs between 35 and 70 cents.

Safety and Side Effects

Creatine monohydrate is generally safe for adults and well-tolerated. Studies have lasted up to five years, though there’s limited information about its use in children and adolescents. Some may experience bloating, digestive upset, or diarrhea, especially during the loading phase.

People with kidney disease, high blood pressure, or liver disease should avoid creatine. It does not harm kidney function in healthy people when taken as directed. If you have any health issues, consult your doctor before using creatine.