More Than Muscle

Why Creatine is Getting Attention

Creatine is one of the most widely researched and commonly used dietary supplements in the world. While creatine is often associated with athletes and strength training, it actually plays an important role in the normal functioning of the human body.

Creatine is a naturally occurring compound produced from the amino acids glycine and arginine. This process takes place primarily in the liver, kidneys, and pancreas. Once produced, creatine travels through the bloodstream and is stored in tissues that require large amounts of energy, particularly skeletal muscle. Approximately 95% of thebody’s creatine is stored in muscle tissue, while the remaining portion is found in organs such as the brain.

Inside cells, creatine is converted into phosphocreatine, which acts as an energy reserve that helps regenerate Adenosine triphosphate (ATP), the main source of energy used by the body. ATP fuels nearly every biological process in the body, including muscle contraction, nerve signaling, and cellular repair.

Although the body naturally produces creatine, it can also be obtained through foods such as red meat and fish. Supplementation with creatine monohydrate may help increase creatine levels in the muscles and other tissues, potentially enhancing the body’s ability to produce energy during intense physical or mental activity. As a result, creatine has been widely studied for its potential to improve athletic performance, support muscle growth, promote brain health, and possibly benefit certain medical conditions.

Benefits of Creatine

Improved Strength and Exercise Performance: One of the most well-established benefits of creatine supplementation is its ability to improve strength and high-intensity exercise performance. When muscles contain higher levels of phosphocreatine, they can regenerate ATP more quickly during exercise, allowing individuals to perform slightly more in short bursts of activity. Creatine supplementation may help individuals perform additional repetitions during resistance training, increase power output during sprinting or explosive movements, and recover more quickly between sets of exercise. Over time, these improvements in training capacity may lead to greater gains in muscular strength and performance.

Increased Muscle Mass: Creatine supplementation has also been associated with increases in lean body mass. This effect occurs through several mechanisms. First, creatine allows individuals to train harder, which can stimulate muscle growth over time. Second, creatine increases water content within muscle cells. This process, often referred to as cellular hydration, can help create an environment that supports muscle protein synthesis and growth. Because of these effects, creatine is often used by athletes, recreational lifters, and individuals seeking to improve body composition.

Support for Aging and Muscle Health: Loss of muscle mass and strength is a natural part of aging. This condition, known as sarcopenia, can increase the risk of falls, mobility limitations, and reduced quality of life. Research suggests that creatine supplementation combined with resistance training may help older adults improve muscle strength, physical performance, and functional mobility. Additionally, by supporting energy production in muscle cells, creatine may help counteract some of the physiological changes that occur with aging, thereby improving everyday activities such as walking, climbing stairs, and maintaining balance.

Cognitive Function and Brain Health: Creatine also plays an important role in brain function. The brain requires large amounts of energy to perform tasks such as memory formation, attention, and decision-making. Creatine is present in brain tissue and contributes to energy metabolism in neurons. Because of this, researchers have begun investigating whether creatine supplementation may help support cognitive performance.

A review of creatine supplementation and cognitive function found that creatine may improve certain aspects of cognition, including memory and attention, particularly under conditions of increased mental demand. These benefits may be related to creatine’s ability to support ATP production in brain cells. Some research also suggests creatine may help maintain cognitive performance during sleep deprivation, when the brain’s energy supply becomes strained. Creatine is currently being studied for potential therapeutic roles in neurological conditions and neurodegenerative diseases, suggesting that its benefits may extend beyond physical performance.

Safety and Misconceptions

Despite decades of research supporting its safety, creatine supplementation is still sometimes misunderstood. Several misconceptions persist regarding its effects on kidney function, hydration, and overall safety.

Kidney Function: One of the most common concerns is that creatine supplementation may damage the kidneys. However, current scientific evidence does not support this claim in healthy individuals. A review published in BMC Nephrology analyzed multiple studies evaluating the effects of creatine supplementation on kidney function. Researchers found that creatine supplementation led to only a slight increase in blood creatinine levels — a normal byproduct produced when the body breaks down creatine in the muscles. The study also found no significant change in glomerular filtration rate,a more reliable indicator of kidney health. These findings suggest that the increase in creatinine observed during supplementation reflects normal metabolic processes rather than kidney damage.

Common Side Effects: Generally, creatine is well-tolerated when taken at recommended doses. The most commonly reported side effects are mild and may include temporary water retention, mild gastrointestinal discomfort, and slight weight gain due to increased muscle hydration. These effects are typically temporary and often resolve as the body adjusts to supplementation.

Conclusion

Creatine is one of the most thoroughly studied dietary supplements available today. Its role in cellular energy metabolism makes it valuable not only for improving athletic performance but also for supporting muscle health and potentially enhancing cognitive function. Research consistently shows that creatine supplementation can improve strength, increase lean muscle mass, and support training performance. Emerging evidence also suggests that creatine may benefit brain health and cognitive performance, particularly during periods of increased mental demand.

Despite common misconceptions, current research indicates that creatine supplementation is safe for healthy individuals when used at recommended doses. Mild increases in serum creatinine are expected due to normal metabolism and do not appear to reflect impaired kidney function. As scientific understanding continues to grow, creatine may prove to be one of the most versatile supplements available for supporting both physical and cognitive health.

This article is intended for informational purposes only and should not be considered medical advice. Always consult your healthcare provider before starting any new supplements.

For more evidence-based information on supplements, medications, and patient-focused health topics, RX Compound Centre in Columbia, Tennessee, is always available to answer your questions. Call (931) 388-3999 or visit rxcompoundcentre.com.

DANIEL BRUNNER is a fourth-year pharmacy student at the University of Tennessee College of Pharmacy, interning at RX Compound Centre with DR. JONATHAN BAIN, PharmD, BCCCP, BCPS-AQ, the head pharmacist and owner of RX Compound Centre.