Fitness Supplements May Offer Health Benefits Beyond Muscle Building, Expert Says

Creatine is often associated with the gym and building muscle, but the supplement, usually taken in powder or capsule form, has recently been linked to a variety of other uses and benefits.

Singer Ciara said Business Insider for the past month, she’s been taking creatine to not only boost her muscles, but also to support her energy levels throughout the day.

Actor Mark Wahlberg has also followed the trend by creating his own creatine monohydrate product, while health gurus like Stanford neuroscientist Andrew Huberman have touted its various neurological benefits.

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What is creatine?

Creatine is a natural compound primarily stored in muscles, with smaller amounts in the brain, liver and kidneys, according to registered dietitian nutritionist Sam McKinney of Life Time Fitness in Minneapolis.

“Our bodies need adenosine triphosphate (ATP for short) for energy and to maximize performance during high-intensity exercise, and creatine steps in by ‘donating’ a phosphate group to help produce additional ATP,” she said in an interview with Fox News Digital.

Creatine may have “broader” functions in cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health, experts say. (iStock)

“It is best known for its role in increasing power and strength during exercise and, therefore, its impact on muscle growth, healthy body composition and athletic performance.”

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McKinney confirmed that creatine has recently gained more attention for its “broader” functions in cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health.

Women typically have creatine stores 70 to 80 percent lower than men, McKinney said. Creatine supplementation may be beneficial during hormonal changes, such as menstrual cycles, pregnancy, postpartum and menopause.

Creatine is a natural compound primarily stored in muscles, with smaller amounts in the brain, liver and kidneys. (iStock)

Benefits for the brain

Some studies have been done on creatine and cognitive health, according to McKinney, with mixed but “encouraging” results.

In one small study, people with depression saw improvement with 3 to 5 grams of creatine per day, but people with bipolar disorder saw their symptoms worsen.

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Another study found that creatine may help support people with head injuries, showing improvements in amnesia, headaches, and fatigue.

“Creatine might also have potential beneficial effects on memory and intelligence scores,” McKinney said. “These cognitive health benefits are often more pronounced in people at risk for lower phosphocreatine stores, such as vegetarians, vegans, and older adults.”

“(Creatine is) one of the safest and most effective supplement options on the market for most people,” an expert told Fox News Digital. (iStock)

On Huberman’s website, in the description of a clip from the “Huberman Lab” podcast, creatine is described as the “‘Michael Jordan’ of supplements.”

In another clip, the neuroscientist claims that creatine may be used as a “fuel source in the brain,” with evidence that it may be connected to areas involved in mood regulation and motivation.

Benefits for the heart

There is also evidence that creatine may have some benefits for heart health, because the heart uses ATP for energy like “any other muscle in the body,” McKinney said.

“Creatine plays an important role in heart contraction and energy,” she said. “So, in turn, creatine could help support the energy supplied to the heart that is needed to cope with stress or periods of increased workload, such as exercise.”

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Creatine supplementation has also been shown to improve heart bypass outcomes and oxygen balance in the heart, according to McKinney.

Combining creatine with nutrients like vitamin B12 may also help support better overall energy and heart function.

Anti-aging benefits

Since creatine helps with muscle development, McKinney noted that it also helps increase lifespan, as muscle mass declines with age.

Since creatine contributes to muscle development, it also helps to increase lifespan, as muscle mass decreases with age. (iStock)

“Using creatine can help mitigate these losses and help us stay strong, mobile and independent,” she said. “As it relates to aging, the positive effects of creatine are most significant when combined with an effective resistance training routine.”

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According to McKinney, some specific benefits of creatine include improved grip strength and lower body endurance, “both of which are markers of mobility and health in older adults.”

Bone benefits

McKinney referenced another study that suggests creatine might help maintain bone strength when combined with a strength training program.

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“The reason could be associated with the benefits of creatine and power delivery (making workouts more effective), or the increase in muscle mass, adding more tension to the bones, which promotes bone strength,” she said.

Most people see benefits with a continuous daily dose of 5 grams of creatine, experts say. (iStock)

Dosage and potential risks

Daily doses of creatine can range from 2 to 10 grams per day, but McKinney said most people see benefits with a continuous daily dose of 5 grams. She recommends creatine monohydrate – the most common and well-studied form – as the best option.

“As it relates to aging, the positive effects of creatine are most significant when combined with an effective resistance training routine.”

“While there are many misconceptions about creatine, in reality, it is one of the safest and most effective supplement options on the market for most people,” the expert told Fox News Digital. “Creatine is also not a steroid and does not negatively impact kidney function in healthy people.”

Those with pre-existing kidney problems should exercise caution when taking it.

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“When used orally in appropriate doses, creatine can be taken safely for five years,” the Mayo Clinic states on its website. “As with any dietary supplement, it is important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure product quality.”

Before starting the supplement, experts recommend consulting a doctor to discuss the appropriate individualized approach.