Creatine is almost synonymous with bodybuilders and fitness enthusiasts. But here’s the truth. Its real role in human physiology goes beyond muscle development. As new research emerges, scientists are learning more about how creatine works and what it could potentially deliver.This natural compound continues to amaze scientists with its potential benefits, from energy metabolism to potential therapeutic applications. Dr Mehdi Boroujerdi, a pharmaceutical researcher and former professor, analyzed the compound thoroughly in the Handbook of Creatine and Creatinine In Vivo Kinetics. Let’s take a look at the science behind creatine supplementation.
What is creatine?
Most people associate creatine with supplementation. But here’s the truth. Our body naturally makes creatine! It is made in the liver, kidneys, and pancreas from amino acids such as glycine, arginine, and methionine.About 95% of the body’s creatine is stored in skeletal muscle, and the remainder is distributed across the brain, heart, and other tissues.Inside the cell, creatine converts into phosphocreatine (PCR). This high-energy molecule plays a crucial role in regenerating adenosine triphosphate (ATP), the body’s primary energy converter. In tissues with high energy demands, such as skeletal muscle, cardiac muscle, and the brain, the ability to quickly regenerate ATP is important to maintain energy supply. This way, cells can sustain their functions during intense activity or stress, which is exactly why athletes take it.Once creatine does its job, it breaks down into a waste product called creatinine. The kidney removes this waste from the body, and it is excreted in urine. However, several factors impact how creatine is stored and used in the body. For instance, tissue can hold only a certain amount of creatine. However, individual levels may still vary.However, contrary to what social media influencers claim, creatine is not a steroid. “Creatine’s role in muscle development is solely to provide energy for contraction and respiration; it is certainly not a substitute for steroids,” Dr Boroujerdi explained in a press release.
What happens when you take creatine as a dietary supplement
Creatine monohydrate is the most widely studied and used form of creatine supplement. It increases muscle creatine and phosphocreatine levels, enhancing ATP regeneration during high-intensity, short-duration activities. Which means it improves power output, sprint performance, and training volume.Beyond the physical performance, creatine also has some potential benefits for cognitive function, including memory, mood, and processing speed, particularly in populations with lower baseline creatine levels, such as older adults.Emerging research looks at creatine beyond a sports supplement. Its potential application for conditions like Parkinson’s disease, depression, and even menopause-related muscle and bone loss is being studied. However, further research is required before any claims can be made.“Creatine’s anti-inflammatory and antioxidant properties further underscore its promise in clinical settings, though more robust trials are needed to confirm these benefits. With sufficient justification, appropriate dosage form, and dosing regimen, creatine may eventually be recognised as an over-the-counter therapeutic agent rather than merely a dietary supplement,” Dr Boroujerdi added.
What you should know about dosing and bioavailability
The standard dosing protocol often involves a loading phase of 20 grams per day (split into four doses) for 5-7 days. This is then followed by a maintenance dose of 3-5 grams per day.“This approach rapidly saturates muscle creatine stores, but a lower daily dose of 3-5 grams can achieve similar saturation over a longer period (approximately 28 days),” Dr Boroujerdi says.The bioavailability of creatine is, however, not absolute. Contrary to what most people believe, not all orally ingested creatine is absorbed by the body. Certain factors like gastrointestinal stability and individual muscle capacity influence how much creatine is retained. Taking creatine with carbohydrates has been shown to enhance creatine uptake by stimulating insulin-mediated transport.
Factors that influence creatine’s effects
Men and women respond differently to creatine supplementation, according to research. This is because of the variation in muscle mass and baseline creatine levels.For example, women, who typically have lower muscle creatine stores, may experience greater relative benefits. Also, older adults may benefit from creatine’s ability to counteract age-related declines in muscle mass, bone density, and cognitive function.Vegetarians and vegans get almost little to no creatine from their diets, so they show lower baseline creatine levels and hence, may get more benefits from supplementation compared to omnivores. However, it should also be considered that not all vegetarian and vegan diets are the same. It will differ in different individuals.“There is a pressing need for well-designed research projects in humans, utilising labelled creatine to generate relevant data and illuminate the grey areas of our knowledge about these compounds,” Dr Boroujerdi explains.When creatine is combined with other compounds like amino acid beta-alanine, the effects are enhanced. However, Dr Boroujerdi warns that the efficacy of such combinations varies. More research is needed to establish optimal protocols.
The final verdict
Creatine is one of the most researched and effective supplements available. It has a strong safety profile and a growing list of potential applications. However, it also has 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. 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,” Dr Boroujerdi explained.Though side effects such as kidney damage have largely been debunked in healthy individuals, people with pre-existing renal conditions should consult a healthcare provider before supplementation.Also, it is important to understand that the benefits are not universal. They vary depending 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. 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,” Dr Boroujerdi concluded.Disclaimer: The information provided about the supplement is for general knowledge only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician or other qualified health professional before starting any new dietary supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.