What to know about creatine, the gym supplement with wide benefits
Creatine is commonly associated with athletes and bodybuilders, but the popular supplement seems to have broad benefits on everything from ageing to brain function
By Ian Taylor
22 November 2024
Creatine supplements are commonly available in powder form
Shutterstock/RHJPhtotos
Creatine is one of the most widely studied performance-enhancing substances in the world. Once dismissed as just a bodybuilding supplement, its public popularity has grown hand-in-hand with interest from scientists.
The supplement is generally associated with improved strength and muscle mass, but evidence suggests that it actually has a role in everything from growth in children and adolescents to brain health.
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“After 20 [to] 30 years of research on physical performance, we’ve noticed a lot of health benefits,” says Richard Kreider at Texas A&M University. “It’s a remarkable nutrient, which helps our cells in a variety of ways, not only for exercise performance.”
What is creatine?
It is a compound that is produced naturally in our bodies and those of other vertebrates. Primarily found in muscles, it also shows up in the brain, blood, testicles and other tissues and organs.
Our bodies synthesise creatine, with 1 to 2 grams created each day by the liver, kidneys, pancreas and the brain. People who eat protein-rich animal products get roughly the same amount from their diet.
