But what exactly is it – and should we all be taking it?
Our bodies create energy by breaking down something called adenosine triphosphate (ATP), a molecule produced from glucose. Since ATP is difficult for the body to store, it’s produced and used up constantly. Creatine allows ATP to be produced more quickly, which allows more effort for longer.
“Creatine is also used by your brain for energy,” he continues. “While the majority of the creatine produced by our body is sent to our skeletal muscles to use during physical activity, the rest goes to our heart, brain and other tissues.”
What can it do for your body?
“Creatine helps your muscles to produce more energy during high-intensity activities like weightlifting, sprinting or jumping,” says Oakland. “It does this by increasing water content in muscle cells (making them look fuller and reducing the chance of muscle cramps occurring), increasing anabolic hormones and satellite cells (helping tissue repair), which therefore boosts performance, allowing for more effective workouts over time.”
“I exercise a lot, and it’s well-known that creatine can be useful for helping to maintain lean body mass and power when combined with resistance training over the age of 40,” she says. “For me the biggest visible benefit is in my training. I can squeeze out a couple of extra reps compared with before.”
A meta-review of more than 1,000 studies, published in 2021, shows that creatine may help to control blood-sugar levels and lower cholesterol and risk of stroke.
New research suggests that creatine can mitigate the effects of sleep deprivation. Other less conclusive studies have explored whether it works as an antidepressant. Creatine has also been linked to improved cognitive function, including working memory and mental clarity.
Sophie Medlin is a specialist dietician, director of City Dieticians and chair of the British Dietetic Association for London. She’s been taking creatine for several years, and has noticed both physical and mental gains.
What does the science show?
“In reality, the actual cognitive benefits of creatine depend on a number of factors,” cautions Oakland. “While creatine levels in the brain do increase when you take creatine, it’s unlikely there’ll be much of a cognitive effect for healthy, unstressed individuals, as natural creatine levels are often sufficient to support the brain’s needs.
Do I need to take a supplement?
Creatine is a carninutrient. That means that most of us can ingest it only through animal products. If you eat wild game, red meat and fish – particularly oily fish such as herring, salmon and tuna – you will be naturally consuming creatine. Other good sources are milk and cheese.
Vegans might need a helping hand as they will be relying on creatine stores their body can produce through amino acids. But seeds, grains, nuts and legumes provide the amino acids that the body uses to synthesise creatine.
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