Creatine is generating a lot of buzz in the health world, quickly becoming the new must-have supplement for health and longevity (move over, NMN).
But why is it suddenly so popular? Where does it fit into a health routine? And does the evidence actually stack up?
What Is Creatine?
Many people first heard about creatine in the gym scene, where it became a staple in pre-workout blends (alongside other, sometimes questionable, substances), claiming to enhance muscle activity and recovery. Fast-forward, and research has confirmed there’s truth to these claims.
Creatine is a non-protein amino acid derivative (though not technically an amino acid itself), synthesized from arginine, glycine, and methionine. It’s also found in animal-based foods, primarily meat and fish.
Its main role? Recycling ATP (adenosine triphosphate)—the universal energy source for all cells. Our bodies can’t directly use carbohydrates, proteins, or fats for energy; they first need to be converted into ATP, which powers the body’s functions.
When ATP is used, it breaks down into smaller molecules, losing its ability to provide energy. At this point, the body must either create new ATP from scratch (a slow and energy-intensive process) or recycle the spent molecules back into ATP.
This is where creatine comes in. It efficiently recycles ATP, making it particularly valuable for high-intensity activities requiring quick energy bursts.
Why the New Buzz About Creatine?
While creatine has long been associated with athletic performance, recent studies suggest it may offer benefits beyond the gym.
Although the research on non-exercise-related benefits is still in its early stages, initial findings are promising. Since ATP fuels every cell in the body, creatine’s effects aren’t limited to muscles—it may also support the most energy-hungry organ: the brain. The brain accounts for only 2% of body weight but consumes 20% of total energy, making efficient ATP production essential for cognitive function.
Recent studies have explored creatine’s potential in conditions where brain energy production is compromised, including:
- Depression
- Impaired cognition (e.g., Parkinson’s, Alzheimer’s)
- Sleep deprivation
- Metabolic disorders (e.g., type 2 diabetes, high cholesterol)
Among these, the strongest evidence supports creatine as an adjunctive treatment for depression. Given that many people respond poorly to conventional treatments, this is an exciting discovery. Research suggests that creatine supplementation can enhance and accelerate the effects of antidepressants and cognitive behavioural therapy (CBT), leading to improved outcomes.
Who Might Benefit from Creatine?
As a practitioner, I often recommend creatine to individuals who need support in:
- Increasing muscle mass – Particularly beneficial for peri- and postmenopausal women, especially those struggling with brain fog.
- Managing depression – Especially for individuals with poor response to traditional treatments.
- Cognitive support for sleep-deprived individuals – Looking at you, new mums!
- Improving ATP production in conditions such as:
- Chronic fatigue syndrome
- Fibromyalgia
- Type 2 diabetes
- NAFLD (non-alcoholic fatty liver disease)
- High cholesterol (especially when combined with exercise to support metabolic health)
If you’re interested in understanding how much creatine to take and which type is best, you can book a consultation with Ali today!
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