What are the benefits of creatine?
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Creatine offers a range of benefits for both physical and cognitive health. According to :
Physical Benefits
- Increased Power Output and Muscle Strength: Creatine enhances power output and muscle strength, which is beneficial for activities like sprinting, jumping, and weightlifting. The performance improvement can range from 1% to 20% 1.
- Enhanced Muscle Recovery: It aids in muscle recovery and can potentially aid in fat loss, making it valuable not just for athletes but also for general fitness enthusiasts 2.
- Increased Lean Mass: By drawing water into muscle cells, creatine increases lean mass. Although it can lead to a decrease in body fat percentage, it is not directly a fat burner 3.
Cognitive Benefits
- Improved Cognitive Function: Creatine can enhance brain function, including improving memory and executive function, and potentially affect mood and neurological conditions like Alzheimer's and Parkinson's 4.
- Mood Enhancement: Particularly interesting are its benefits in mood enhancement and potential treatment for depression. Studies have shown that creatine supplementation can enhance the response to SSRIs in treating depression and increase activity in the forebrain phosphocreatine system 5 6.
General Health and Usage
- Dosage Recommendations: For someone weighing around 180 pounds, 5 grams per day is suggested. Different body weights may require adjustments in dosage 1.
- Safety and Side Effects: Creatine is generally safe with minimal side effects. However, there's a potential link to hair loss due to its effect on dihydrotestosterone (DHT), although this is not conclusively established 7.
Creatine is a versatile supplement that supports more than just athletic performance; it also offers cognitive and therapeutic benefits.
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