{"id":830245,"date":"2025-02-27T12:12:31","date_gmt":"2025-02-27T18:12:31","guid":{"rendered":"https:\/\/newsycanuse.com\/index.php\/2025\/02\/27\/thinking-about-taking-creatine-heres-why-experts-say-its-worth-it\/"},"modified":"2025-02-27T12:12:31","modified_gmt":"2025-02-27T18:12:31","slug":"thinking-about-taking-creatine-heres-why-experts-say-its-worth-it","status":"publish","type":"post","link":"https:\/\/newsycanuse.com\/index.php\/2025\/02\/27\/thinking-about-taking-creatine-heres-why-experts-say-its-worth-it\/","title":{"rendered":"Thinking about taking creatine? Here\u2019s why experts say it\u2019s worth it"},"content":{"rendered":"
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You don\u2019t have to lift weights to benefit from creatine. This supplement has been a go-to for bodybuilders and athletes looking to gain muscle for decades. But beyond the gym, new research suggests it may also enhance memory, improve sleep, and support mental health.<\/p>\n

\u201cCreatine is one of the most studied and most effective supplements out there,\u201d says Abbie E. Smith-Ryan<\/a>, a professor of exercise physiology at UNC Chapel Hill. \u201cIt\u2019s not magic, but it does <\/i>work\u2014and it has multiple potential mechanisms for effects, which is why we\u2019re seeing it touted beyond exercise,\u201d Smith-Ryan adds.<\/p>\n

So if you\u2019ve written off creatine as just another gym-rat obsession, it might be time to look again. Here\u2019s what the science really says.<\/p>\n<\/div>\n

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What is creatine?<\/h2>\n

Creatine is a naturally occurring compound that your body makes from three amino acids. Your liver, kidneys, and pancreas produce about one to two grams per day, and you get about the same amount from protein-rich foods like red meat and dairy (a pound of beef contains<\/a> about two grams). If you eat a balanced diet, you likely get enough\u2014but for those lacking animal protein, a three- to five-gram<\/a> supplement may help, says Smith-Ryan.<\/p>\n<\/div>\n

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Muscles and the mind both rely on energy to perform at their best. While creatine helps power physical endurance, scientists are uncovering its role in sharpening memory, improving sleep, and supporting mental health.<\/span><\/span><\/span><\/p>\n

Photograph by Daniel Lynch, eyevine\/Redux<\/span><\/p>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n

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Most people get enough creatine through diet, but for those who don\u2019t eat much red meat or dairy, supplements can help fill the gap. <\/span><\/span><\/span><\/p>\n

Photograph by Pixel-shot\/Alamy Stock Photo<\/span><\/p>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/figure>\n<\/div>\n

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Most creatine is stored in muscle for energy, but it also fuels the brain, heart, and other tissues. \u201cOnce it enters a cell, creatine gets converted into phosphocreatine, which can be broken down rapidly into ATP (Adenosine Triphosphate), or the primary energy currency within a cell,\u201d says Scott Forbes<\/a>, an associate professor in the department of physical education studies at Brandon University in Manitoba, Canada.<\/p>\n

(Want a better high-protein diet? You don’t have to eat more meat<\/i><\/a>.)<\/p>\n

Unlike caffeine, which provides a short-term jolt, creatine helps sustain long-term energy. \u201cIt gives your muscles a little bit more energy so you can train a little bit harder, which leads to better adaptations,\u201d says Forbes.<\/p>\n

But the benefits don\u2019t stop when your workout does. According to a 2024 study<\/a>, supplementing with creatine reduces muscle damage and improves recovery after exercise. \u201cCreatine also acts as an anti-inflammatory and antioxidant, which can help prevent muscle protein breakdown and support protein synthesis,\u201d adds Smith-Ryan\u2014allowing you to rack up more training volume.<\/p>\n<\/div>\n

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What are the other benefits of creatine?<\/h2>\n

Anytime your body is under stress, whether from intense exercise, lack of sleep, or mental strain, your cells need extra energy, says Forbes. That\u2019s where creatine comes in.<\/p>\n

A single dose of the supplement may improve cognitive performance when you\u2019re tired, a 2024 study<\/a> in Scientific Reports <\/i>found. <\/i>By boosting the brain\u2019s energy reserves, it helps reverse cellular stress-induced effects caused by sleep deprivation. Another 2024 study<\/a> found that creatine supplementation can also improve total sleep duration. Some researchers are even studying its potential in slowing cognitive decline<\/a> in older adults.<\/p>\n

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You May Also Like<\/h2>\n<\/p>\n<\/header>\n<\/section>\n

(You probably don\u2019t need to take pre-workout. Here\u2019s why<\/i><\/a>.)<\/p>\n

\u201cIf you feel like you can\u2019t sleep or like your brain isn\u2019t working, you need that extra edge\u2014and that\u2019s when creatine tends to be the most helpful,\u201d says Smith-Ryan.<\/p>\n

It can also be a tool for dealing with mental health issues. A 2023 review<\/a> found that it enhanced the effects of antidepressants, and, according to data<\/a> from the National Health and Nutrition Examination Survey, people who consumed the most creatine in their diet had a lower risk for depression.<\/p>\n<\/div>\n

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Women, in particular, may benefit from creatine in ways that go beyond muscle recovery. Research suggests it can help counteract the natural loss of bone density<\/a> that occurs with age\u2014important for postmenopausal women at risk of osteoporosis. It may also have protective effects on blood vessels, with two 2024 studies in Clinical Nutrition ESPEN<\/i><\/a> and Nutrients<\/i><\/a> linking creatine to improved cardiovascular function.<\/p>\n

Should you take creatine?<\/h2>\n

Like any supplement, creatine isn\u2019t a cure-all. You need to be eating enough protein for your body to create<\/i> creatine before you start supplementing, says Smith-Ryan. While generally safe, those with kidney disorders<\/a> should consult a doctor first. \u201cCreatine\u2019s risk to benefit ratio is good: It\u2019s cheap, it\u2019s highly absorbable, and there are really no side effects,\u201d she adds.<\/p>\n

One common concern is weight gain, which is primarily due to water retention in cells, which aids energy production, says Smith-Ryan. \u201cIn a recent review, we found that on average you may gain just under two pounds of weight,\u201d says Forbes. \u201cPeople may be afraid of that, but my opinion is that it\u2019s improving your body composition: You\u2019re losing a bit of fat mass and gaining muscle.\u201d<\/p>\n

(<\/i>Here are five things to know before trusting that supplement<\/i><\/a>.)<\/p>\n

As for the myth that creatine causes hair loss? Forbes, who recently completed a study on the topic, \u201ccan confirm creatine does not cause hair loss,\u201d he says.<\/p>\n<\/div>\n

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Forbes and Smith-Ryan agree that creatine can benefit people of all ages and activity levels. \u201cIf you\u2019re someone that sleeps all they can and doesn\u2019t ever have any symptoms of anxiety, depression, or brain fog, you probably won\u2019t feel the effects of creatine\u2014but I don\u2019t know any of those people,\u201d says Smith-Ryan.<\/p>\n

To see immediate benefits, start with a \u201cloading period\u201d where you take four five-gram doses daily for five days, says Smith-Ryan; after that, a maintenance dose is about five to 10 grams daily. According to Forbes, scientists are still researching the best dosing strategy for a brain boost, but supplementing up to 30 grams a day was well-tolerated over at least five years in a 2017 review<\/a>.<\/p>\n<\/div>\n<\/div>\n

Ashley Mateo
Read More<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

You don\u2019t have to lift weights to benefit from creatine. This supplement has been a go-to for bodybuilders and athletes looking to gain muscle for decades. But beyond the gym, new research suggests it may also enhance memory, improve sleep, and support mental health. \u201cCreatine is one of the most studied and most effective supplements<\/p>\n","protected":false},"author":1,"featured_media":830246,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1318,27953],"tags":[6120,12203],"class_list":{"0":"post-830245","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taking","8":"category-thinking","9":"tag-taking","10":"tag-thinking"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts\/830245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/comments?post=830245"}],"version-history":[{"count":0,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts\/830245\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/media\/830246"}],"wp:attachment":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/media?parent=830245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/categories?post=830245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/tags?post=830245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}