Are Creatine Supplements All That They’re Pumped Up to Be?
Creatine supplements have long been a staple among gym enthusiasts, but today, interest has gone mainstream. Across social media, influencers are praising creatine not just for its effects on muscle growth, but also as a potential cognitive enhancer, blood sugar regulator, and even as a protector against age-related decline.
“It’s the supplement of the year. Creatine is legit.” — Bobby Parrish, wellness influencer, in a recent TikTok post.
Creatine is a compound made from three amino acids — arginine, glycine, and methionine. Your body produces it naturally, and it’s found in red meat, poultry, and fish. In muscles, creatine helps generate quick bursts of energy, which is why it’s popular among athletes.
But amid the flood of viral testimonials, how much of the hype is supported by science?
The Claim
Creatine supplementation, according to its proponents, can:
- Increase lean muscle mass
- Improve endurance and athletic performance
- Prevent muscle and bone loss as we age
- Enhance cognitive function, particularly under sleep deprivation
- Potentially protect against neurodegenerative disorders like Alzheimer’s
The Evidence
Decades of research back creatine’s muscle-related benefits.
“Taking supplements to maximize the amount of creatine stored in muscles can help to add lean muscle mass and improve athletic performance,” — Abbie Smith-Ryan, professor of exercise and sports science, University of North Carolina at Chapel Hill.
Smith-Ryan also notes that combining creatine with carbohydrates can help boost endurance and speed up recovery following strenuous exercise.
While creatine occurs naturally in food, your average steak provides only small amounts. “The problem with that is we’re talking like 2 pounds of raw beef every day and not many people are willing to do that,” — Jose Antonio, professor of exercise and sports science at Nova Southeastern University.
For those reasons, supplements are considered the most efficient way to ensure sufficient creatine intake, particularly for athletes.
Antonio emphasizes, however, that supplements aren’t miracles in a bottle — “You can’t just take creatine and then you put on lean mass.”
Indeed, a review of 35 studies demonstrated that when paired with resistance training, creatine helped adult men gain about 2 to 3 pounds of lean body mass. For older adults, this can be vital in reducing frailty and combating sarcopenia, the age-related loss of muscle.
Emerging research also hints at benefits beyond muscle — particularly for bone health. Preliminary findings suggest that creatine might enhance bone density, although “the current body of research shows benefits mostly when exercise is involved,” — Hannah Cabre, registered dietitian and postdoctoral fellow at Pennington Biomedical Research Center.
Cabre adds, “Any time we’re exercising, moving, lifting weights, the muscles are pulling on the bones, which is what actually increases their bone density. So if you’re helping the muscle, you’re also helping the bone.”
The Brain and Beyond
Several small studies suggest more unexpected benefits of creatine:
- Improved memory
- Better brain function during sleep deprivation
- Blood sugar control in those with Type 2 diabetes
However, Jose Antonio believes this area of research is still in its infancy: “The early evidence suggesting those benefits ‘isn’t strong, but it’s certainly interesting.’”
Smith-Ryan agrees. “I would say as a scientist, I would love more data.” Still, she sees no harm in trying. “Creatine is not going to be the magic bullet,” she says. “But I do think that it’s a low-hanging fruit that has minimal side effects.”
This could be especially true for vegans and vegetarians, who may naturally have lower levels of creatine due to their diets. They show particularly noticeable responses to supplementation.
Verdict
In the world of supplements, creatine stands out for its well-documented effects on muscle performance. While its cognitive and metabolic benefits remain under investigation, most experts agree it’s a safe, accessible, and low-risk option — as long as you’re pairing it with appropriate exercise and nutrition.
“Creatine works — as long as you do,” as Antonio (succinctly) puts it.
Team V.DIR-EM-UAE
