Creatine - New Research
I first came across this supplement 25 years ago when I was an aspiring “gym-bro” trying desperately to fill out my t-shirt ! Around the time there was a lot of miss-information around the supplements safety and efficacy. As I sit writing this article, its claimed that creatine is the MOST studied supplement of all time, meaning we know if it works, how it works and if its safe.
quick disclaimer; consult a medical professional, ideally your personal GP/MD before starting any supplement. This article is for entertainment purposes and to share my experience.
So, does it work?
Yes!
Is it safe?
Yes.
If you are on any medication or currently pregnant, please seek further advice before using any supplement.
Benefits:
Enhanced Physical Performance: Creatine is well-known for its ability to increase muscle mass and improve performance during high-intensity exercise by supplying energy to muscle cells.
Cognitive Function Support: Emerging research suggests that creatine supplementation may improve cognitive functions, including memory and intelligence, particularly in individuals under stress or experiencing sleep deprivation.
Mental Fatigue Reduction: Supplemental creatine has been shown to increase brain creatine levels, which may help counteract mental fatigue and improve task performance.
Recommended Dosage:
A common dosing regimen for creatine involves a loading phase of 20 grams per day (divided into 4 doses) for 5–7 days, followed by a maintenance dose of 3–5 grams per day. However, some individuals may opt for a consistent daily dose of 3–5 grams without a loading phase. It's advisable to consult with a healthcare professional to determine the appropriate dosage based on individual health status and goals.
Supporting Studies:
A 2023 systematic review concluded that creatine supplementation significantly improved memory, particularly among older adults aged 66–77.
Research published in Psychology Today indicates that supplemental oral creatine increases brain creatine levels and may help counteract mental fatigue, providing extra brain fuel.
I keep it simple, 1 5g scoop per day after training. To purchase the brand I use, click the link below & I’ll receive an affiliate commission! Thank you.