Research & Discovery

What is creatine, and should you take it?

Creatine, long a popular supplement in the world of fitness and sports, is gaining newfound popularity for its purported benefits for brain health and women experiencing menopause.

It is a naturally occurring compound in the body that stores energy, mostly in muscles.

Katherine Basbaum is a registered dietitian and nutrition expert at the University of Virginia. (Contributed photo)

“When you take creatine, it acts as an energy catalyst in your cells, helping to regenerate the main source of energy in the body, called ATP – adenosine triphosphate,” Katherine Basbaum, a registered dietitian at the University of Virginia, said. “The brain and muscles require a lot of ATP to function optimally, and creatine supplementation helps replenish that much-needed energy.”

What are the benefits?

Basbaum said research suggests that creatine may support muscle strength and exercise performance; preserve lean muscle; improve mood, memory and cognition; and relieve brain fog during perimenopause and menopause.

Newer research is exploring the purported benefits for women in perimenopause and menopause, she added.

“You get older, and your estrogen levels start to drop. Then your body’s ability to create or reduce creatine starts to drop as well, which is the reason why people supplement it in order to boost their levels of creatine for things like mood and cognition,” Basbaum said. Some studies, she added, suggest creatine may also improve the effectiveness of SSRIs, a type of antidepressant.

Why is it so popular?

Basbaum said creatine has been researched for many years and continues to be studied, “strengthening its validity, safety and benefits.”

“And with this newer research targeting not just young adults and athletic performance, but also women 50 and older who struggle with muscle loss and mood, cognitive and memory issues due to hormone shifts, interest in creatine supplementation is now reaching a broader demographic,” she added.

Basbaum said the consensus is that creatine should be in a person’s system for three to four weeks for them to see results. She added that the typical daily recommended dosage is in the 3- to 5-gram range.

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However, Basbaum said physical and mental improvements won’t come without adding resistance training, exercise, healthy diet habits and mental health treatment when appropriate. Supplements, she advised, should complement healthy habits, not replace them.

Check with your doctor

“Overall, the evidence suggests that creatine monohydrate supplementation is generally safe when used appropriately,” the dietician said. “Just be mindful of the fact that the Food and Drug Administration does not regulate the accuracy of supplement contents, so take care to purchase a reputable brand and check the ingredients and the amount the supplement provides.”

Basbaum said creatine appears to be safe.

“I’m not a medical doctor or a pharmacist, but from what I’ve seen, the safety of creatine supplements across the board appears to be very safe for the average healthy person,” Basbaum said. “No matter who you are, taking a dietary supplement is something that you can talk to your doctor about because it could interact with one of the actual drugs that you’re taking.”