Creatine: The latest craze for healthy ageing

Creatine has surged in popularity on social media, so many patients have been asking me if they should be including it in their daily supplement routine. Until recently, creatine has almost exclusively been used by athletes and fitness enthusiasts to enhance athletic performance. The recent surge in interest, however, is for creatine’s other major benefit: healthy ageing.

As with any supplement, it’s important to understand how it works, what the research says, and to be aware that there are both benefits and drawbacks to consider.

How does it work?

Creatine primarily works in muscle cells, where it increases the production of fuel (called ATP; shout-out to my fellow science-nerds!). To do this, it is stored as phosphocreatine, which can be used for rapid fuel production during high-intensity activities. Think of it like a “turbo-mode” setting, or a nitrous boost in the Fast and the Furious movies.

Creatine is also present in smaller amounts in other tissues, including the brain, where it may support ATP production, particularly during cognitive tasks or when energy demand is high.

Benefits of Creatine

1. Enhanced Muscle Strength and Power

   • Creatine increases the production of fuel (ATP), which helps muscles perform better during high-intensity exercise. This results in increased strength and power output.

2. Improved Muscle Mass

   • Studies have shown that creatine supplementation can lead to increased muscle mass, particularly when combined with resistance training. As explained above, this is because creatine allows muscles to train harder before reaching fatigue.

3. Enhanced Recovery

   • Creatine may reduce muscle damage and inflammation, leading to faster recovery post-exercise.

4. Cognitive Benefits

   • Some research suggests that creatine might improve cognitive function, especially during periods of sleep deprivation or mental fatigue. Additionally, studies have explored its potential to support brain health in older adults, with some evidence indicating improvements in memory and reasoning skills.

5. Support for Healthy Ageing

   • Emerging research indicates that creatine supplementation may help maintain muscle strength and mass as we age, reducing the risk of age-related muscle loss, and supporting overall physical function. This may reduce the risk of injury and physical limitations, helping us to remain active and independent as we age.

6. Versatile and Safe for Most People

   • Generally recognized as safe when used correctly, creatine has been studied extensively with few reported adverse effects in healthy individuals.

Drawbacks of Creatine

1. Water Retention and Weight Gain

   • Creatine can cause the muscles to hold onto water, leading to a temporary increase in body weight.

2. Possible Digestive Issues

   • Some people experience digestive upset, cramping, or bloating, particularly when taking large doses.

3. Potential for Dehydration

   • Due to increased water retention in muscles, some individuals may experience dehydration if they do not maintain adequate hydration.

4. Kidney Concerns and Medication Interactions

   • High doses over extended periods may pose risks for individuals with pre-existing kidney conditions. Creatine can also interfere with certain medications, making them less effective.

The Bottom Line

While creatine offers both physical and cognitive benefits, it’s essential to weigh these against potential risks and drawbacks. For many of my patients, there are other (or additional) treatment options that would help them to achieve their health goals in a more targeted, individualized way.

Ultimately, creatine is an effective supplement for many, but as with any supplement, individual responses can vary. Speak with your Naturopathic Doctor before starting any new supplement to make sure that creatine would be a safe and effective addition to your routine.

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