Health Benefits of Creatine
Creatine is one of the most researched and widely used dietary supplements, especially in fitness and sports. While it's often associated with muscle growth and athletic performance, it has broader health benefits for both men and women that go beyond just muscle gains. Here are some of the other research-proven health benefits we can see with creatine use:
Neuroprotective effects and cognitive function: Creatine plays a role in brain energy metabolism, which may improve short-term memory, executive function, and resistance to mental fatigue. There is also emerging research on the neuroprotective effects of creatine use. Creatine supplementation shows promise as a neuroprotective agent and potential therapeutic approach for neurodegenerative diseases like Alzheimer's disease, Parkinson's disease, and Huntington's disease. It may improve cognitive function, reduce oxidative stress, and enhance mitochondrial function. However, more research is needed to determine optimal dosages and long-term effects.
Bone health: Emerging research has demonstrated that creatine supplementation, when combined with resistance training, can positively affect bone mineral density, especially in older adults. Creatine can increase the metabolic activity and differentiation of osteoblasts, the cells responsible for bone formation. While research suggests that creatine can positively influence bone health, it's crucial to consider the role of resistance training and individual variability.
Creatine for women specifically: Despite long-standing myths that creatine use will cause women to get “bulky” this simple isn’t true. More and more research has proven that women actually have a lot to gain by adding in creatine. Creatine will help women build and maintain muscle mass, which is particularly important as they age and experience muscle loss. Some research indicates that creatine may play a role in regulating menstrual cycles. Creatine supplementation can be particularly beneficial during menopause, helping to maintain muscle mass, bone density, and cognitive function.
Metabolic outcomes: Creatine may improve insulin sensitivity, which is the body's ability to respond to insulin and regulate blood sugar levels. Some studies suggest that creatine, especially when combined with exercise, could potentially help improve glucose metabolism and may be beneficial for individuals with type 2 diabetes. Some studies indicate that creatine supplementation, combined with resistance training, might lead to greater reductions in fat mass compared to resistance training alone. Creatine supplementation, particularly when combined with resistance training, can lead to significant increases in muscle mass and strength. This increased muscle mass can contribute to a higher resting metabolic rate, as muscle tissue requires more energy to maintain than fat tissue.
The most common form of creatine supplementation is creatine monohydrate, which is well-researched and generally effective. Creatine is generally considered safe for most people, but it's always a good idea to consult with a healthcare professional before starting any new supplement regimen.
