Health Benefits of Creatine

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By sandy
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Reviewed: dr. vanta
Article Sources Article Sources
  • 1. 'Creatine & Creatine Supplements: What is Creatine, Are Supplements Safe.' Cleveland Clinic, my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements.
  • 2. Cooper, Robert, et al. 'Creatine Supplementation with Specific View to Exercise/sports Performance: an Update.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788.
  • 3. Smith, Rachel N., et al. 'A Review of Creatine Supplementation in Age-related Diseases: More Than a Supplement for Athletes.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC4304302.
  • 4. Candow, Darren G., et al. 'Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405.
  • 5. Kious, Brent M. 'Creatine for the Treatment of Depression.' PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC6769464.
  • 6. Arnold, Greg. 'Creatine Found to Help with Blood Sugar Health.' Natural Health Research Institute, 14 July 2011, www.naturalhealthresearch.org/creatine-found-to-help-with-blood-sugar-health.
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  • 8. Avgerinos, Konstantinos I., et al. 'Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review of Randomized Controlled Trials.' PubMed Central (PMC), 15, www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191.
Medical Expert Medical Expert

Those who need to up their sporting game and get the most out of their workout will have undoubtedly heard of creatine. It's a popular supplement in the sporting realm, known for its quick burst of energy and support during the recovery process.

The body naturally produces creatine through the liver and kidneys, which is then stored in the skeletal muscles. Consuming red meat and seafood can boost the body's creatine levels. While creatine has a number of health benefits, it's a good idea to consult a physician before using it, especially those who are pregnant or have low kidney or liver function.1‘Creatine & Creatine Supplements: What is Creatine, Are Supplements Safe.’ Cleveland Clinic, my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements.

1. Accelerates Muscle Repair After Injury

Two elements of muscle repair that high performance athletes face are injury and muscle fatigue. Training for an upcoming competition can increase performance on the day of the event, but it's also important to prepare the body for repair after the competition.

Participants who took creatine five days before an Iron Man competition found that muscle repair took place faster than before, according to a research study.2Cooper, Robert, et al. ‘Creatine Supplementation with Specific View to Exercise/sports Performance: an Update.’ PubMed Central (PMC), www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788. Another scientific trial determined that injured muscles also stand a better chance of repair when supplementing before and after an event.

Creatine

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