Health Benefits From Creatine Gaining Popularity

Creatine has been a go-to supplement for athletes and gym-goers for decades, known for helping boost strength and performance. But lately, creatine has stepped out of the weight room and straight onto your social media feed. It's being talked about as one of the newest “must-have” wellness items, and not just for muscle.

Beyond the buzz, emerging evidence links creatine to bone and brain health, injury prevention, and even healthy aging. There’s also growing research into its potential benefits for certain neurological conditions and disorders.
Creatine is an amino acid found naturally in your body, primarily in your muscles and brain. Your body makes about one gram of creatine each day in the liver, pancreas, and kidneys. You can also get small amounts from foods like red meat and seafood, but these levels are far below what an oral supplement can deliver.

Current research suggests creatine may be beneficial for:
•    Cognition and brain health: Supplements may help support cognitive function, especially in older adults or during periods of mental fatigue.
•    Skin aging: Early studies suggest that creatine-based creams applied daily may help reduce wrinkles in men and improve skin firmness or sagging in women.
•    Sarcopenia and bone health: Creatine may help reduce or slow age-related loss of muscle mass and bone mineral density.
•    Injury prevention: It may reduce dehydration, muscle cramping, and the risk of injuries involving muscles, bones, ligaments, tendons, and nerves.
•    Strength, muscle size, and performance: Commonly used by athletes during high-intensity training to support strength, performance, and recovery.
•    Rare creatine-metabolizing syndromes: In children with creatine deficiency syndromes that can cause seizures, developmental delays, and behavioral issues, creatine supplementation may help reduce certain symptoms.

When taken orally and at appropriate doses, creatine supplements are generally considered safe for up to five years. Some people experience weight gain, but this is typically due to an increase in lean muscle mass, not body fat. One quick note: combining creatine with caffeine may reduce its effectiveness.

As with any supplement, especially one trending hard online, it’s smart to talk with your healthcare provider before adding creatine to your routine. What works well for your favorite influencer may not be the best fit for your body, your medications, or your health goals.