Creatine: You Should Take It
Creatine has been around a long time, scientists have been studying it since the 1970’s but it wasn’t until the 90’s that it become popular in the body building space.
There’s been a lot of talk about creatine in the last few decades. Some argue it’s good for you, some argue it isn’t. Some say it’s only good for building muscle, some say it’s good for many other things as well. So what’s correct?
Creatine has been studied for decades, and the more it’s studied, the more it seems to be concluded that creatine is safe and effective for most people. Studies are even starting to show that creatine isn’t just good for building muscle, but it’s good for your overall health as well. The most notable benefits besides muscle building, are the cognitive benefits.
So what is creatine, and why does it work?
Creatine is a natural compound found in food sources, it can be found in plant sources but it’s mostly found in animal sources. Creatine helps with ATP production (initial energy source the body uses before turning to sugars and fats), better mitochondrial function and overall cell health. As mentioned already, it’s most known for helping build and maintain lean muscle mass, but it is also good for overall organ health and brain health too, improving memory and fending off cognitive decline. There’s even early evidence to suggest that creatine can potentially help individuals who struggle with ADHD and maybe even depression, by improving energy metabolism in the brain. Helping with dopamine production and improved cell health. Though more research is needed, the potential is exciting. A lot of these benefits could simply pertain to creatine’s contribution to muscle health. Healthy muscles = a healthy brain/mind.
The most studied and most popular (also the cheapest) version of creatine is Creatine Monohydrate. A basic white powder that can be added to almost any beverage, it’s scentless and tasteless, but has a little grittiness to it if not fully dissolved.
The average recommended dose is 5g a day. Sometimes a “loading phase” (taking 10g or more a day for the first couple weeks) is recommended to help with quicker saturation, but 5g a day will do the trick, it may just take a littler longer to reach full saturation.
Some people will ask about if you can get enough creatine from food sources vs supplementing. While the answer is technically yes, you would need to eat a lot in order to get 5g a day. For example, you would need to eat approximately 2-2.5 pounds of cooked steak to get 5 grams of creatine. That’s a lot of steak, and a high grocery bill! So sure, you could get it from food, but to get optimal levels at a low cost, you’re better off supplementing.
Who should take it, and why?
Everyone! Well, almost everyone! Creatine is good for you, and in most cases it will only benefit you, especially as you age. Maybe for children it’s unnecessary, but for older teens, adults, and elders, there are only benefits! There are precautions to take if you have any sort of kidney dysfunction, so of course, consult a medical professional prior to use if this is you.
Some people will report creatine making them feel nauseous or bloated. If this is you, try reducing the amount you take or there are other types of creatine you can try. Creatine CEE, Creatine HCI, or Creatine Kre-Alkalyn. Monohydrate is the gold standard but some of these other forms can be better if you need something easier on the stomach.
If there did exist a “magic pill” for a human health, creatine is the closest contender in my opinion. Given it’s safety, effectiveness and range of benefits, it’s the closest we’ve got so far!
Do your research, look into it, find out if it’s right for you. And of course, consult a medical professional prior to use if you have concerns. I am not medical professional.
Have a great day, thanks for reading!
Joshua
Druid Fitness
Sources:
Creatine: A Treatment for Memory and Mental Health?
Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: