Expanding beyond energy metabolism and post-workout recovery, creatine can potentially improve brain health, according to a growing body of scientific research. Studies reveal the compound may boost cognitive function, including memory, mood, and processing speed, particularly in populations with lower baseline creatine levels, such as older adults.
Dr. Mehdi Boroujerdi, a pharmaceutical researcher and former professor, has carried out a review of the compound’s benefits and limitations in the “Handbook of Creatine and Creatinine In Vivo Kinetics,” which will be published on May 12.
“Creatine’s anti-inflammatory and antioxidant properties further underscore its promise in clinical settings, though more robust trials are needed to confirm these benefits,” he highlights.
“With sufficient justification, appropriate dosage form, and dosing regimen, creatine may eventually be recognized as an over-the-counter therapeutic agent rather than merely a dietary supplement.”
More than a sports supplement
Creatine monohydrate is the most widely studied and used form of creatine supplement. Outlined in Boroujerdi’s review, it has been found to increase muscle creatine and phosphocreatine levels, enhancing ATP regeneration during high-intensity, short-duration activities.
In sports nutrition, this translates to improved power output, sprint performance, and training volume. However, emerging evidence sparks interest in its potential applications for conditions like Parkinson’s disease, depression, and menopause-related muscle and bone loss.
Research covered in the handbook also suggests that men and women may respond differently to creatine supplementation due to variations in muscle mass and baseline creatine levels. But there are limits to the current scientific understanding, notes Borouherdi.
For instance, women, who typically have lower muscle creatine stores, may experience greater relative benefits. Similarly, older adults may benefit from creatine’s ability to counteract age-related declines in muscle mass, bone density, and cognitive function.
Research covered in the handbook also suggests that men and women may respond differently to creatine supplementation due to variations in muscle mass and baseline creatine levels.Vegetarians and vegans who obtain little to no creatine from their diets often exhibit lower baseline levels and may experience more pronounced effects from supplementation compared to omnivores. However, not all vegetarian and vegan diets are the same, so impacts could differ in different individuals.
“There is a pressing need for well-designed research projects in humans, utilizing labeled creatine to generate relevant data and illuminate the grey areas of our knowledge about these compounds,” Boroujerdi explains.
Creatine is often combined with other compounds to enhance its effects, like the amino acid beta-alanine. However, Boroujerdi warns that the efficacy of such combinations varies, and more research is needed to establish optimal protocols.
Bioavailability limitations
The standard dosing protocol for creatine involves a loading phase of 20 g per day (split into four doses) for 5–7 days, followed by a maintenance dose of 3–5 g per day.
“This approach rapidly saturates muscle creatine stores, but a lower daily dose of 3–5 g can achieve similar saturation over a longer period (approximately 28 days),” notes Boroujerdi.
Creatine’s bioavailability, however, is not absolute, because not all orally ingested creatine is absorbed. Boroujerdi notes that factors such as gastrointestinal stability and individual muscle capacity influence how much creatine is retained.
Tissue can only hold a certain amount of creatine, and this threshold varies across individuals.
Boroujerdi also highlights that co-ingesting creatine with carbohydrates has been shown to enhance creatine uptake by stimulating insulin-mediated transport.
Not a magic bullet
Creatine remains among the most researched and effective commercial dietary supplements, with a strong safety profile and a growing list of potential applications, notes Boroujerdi. But he flags certain limitations.
“Despite its many benefits, creatine is not a magic bullet. It does not directly build muscle or replace the need for proper training and nutrition,” he says.
“Additionally, the belief that larger doses yield greater benefits is unfounded, as muscle creatine stores have a saturation limit. Excess creatine is simply excreted as creatinine, offering no additional advantage.”
Concerns about side effects, such as kidney damage, have largely been debunked in healthy individuals. However, Boroujerdi cautions that those with pre-existing renal conditions should consult a healthcare provider before supplementation.
He also notes that creatine’s benefits are not universal and depend on factors like baseline creatine levels, dosing strategies, and individual physiology.
“For now, creatine is best viewed as a supplement with significant potential, but not a panacea,” he concludes. “Whether you’re an athlete, a student, or simply someone looking to support your health, understanding the science behind creatine is key to making informed decisions.”
Creatine innovation
New product innovation around creatine as a multifunctional ingredient has been gathering pace. Last month, Zhou Nutrition launched three creatine formulas designed for women’s health and mental clarity. The range features HMB (beta-hydroxy beta-methylbutyrate) for endurance and lean mass and a nootropic-adaptogen mix for mental clarity.
Bulletproof also recently introduced Coffee + Creatine, a “first of its kind” functional coffee innovation featuring creatine. It is an instant black coffee with toxin-tested 100% Arabica beans. Each cup offers 5 g of creatine monohydrate and 250 mg of electrolytes to support performance and hydration.
Meanwhile, experts from Sirio speaking to Nutrition Insight previously highlighted creatine’s comeback, driven by a shift in consumer behavior.