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\u201cCreatine has been shown to support bone density, protect against age-related muscle loss, and promote cognitive health,” says Darren Candow. The Daily Beast\/Getty Images What is creatine?<\/p>\n
Creatine is a naturally occurring compound produced mainly in the liver and kidneys (about one to two grams a day), and most of it is stored as phosphocreatine in our muscles. <\/p>\n
When you\u2019re working hard, like sprinting or lifting, your muscles use ATP (adenosine triphosphate), which is the body\u2019s main energy source. Your body produces its own body weight in ATP every day<\/a> just to keep things running. However, it\u2019s not stored in the body in large amounts, and we blow through it pretty quickly\u2014mere seconds when you\u2019re physically exerting yourself. To create more ATP, we use phosphocreatine. That gives us the energy to keep pushing, which is why it\u2019s so beneficial to have a lot of creatine on hand. <\/p>\n And yes, this matters even if you fall squarely into the couch potato camp\u2014it\u2019s not just muscles that rely on creatine. The brain alone requires significant amounts of energy to think, focus, and remember, and it taps creatine to help fuel itself just like our muscles do.<\/p>\n What are the benefits of creatine?<\/p>\n As a supplement, creatine is incredibly versatile. There\u2019s the energy production thing, \u201cwhich means everything from clearer focus and less brain fog to better stamina and faster recovery in daily life,\u201d explained Candow. But the long-term benefits may be even more exciting. \u201cCreatine has been shown to support bone density<\/a>, protect against age-related muscle loss, and promote cognitive health,\u201d he said, adding that emerging research even points to potential neuroprotective effects in conditions like Alzheimer\u2019s. That makes creatine less of a \u201cmuscle supplement\u201d and more of a foundational nutrient for lifelong strength and brain health.<\/p>\n So, who stands to gain the most? According to Luis Cifuentes, director of research and development at Wonderfeel Biosciences<\/a>, it\u2019s not just athletes. He points to five populations to specifically benefit from creatine supplements: perimenopausal and postmenopausal women; men and women over the age of 50; vegetarians and vegans; people with high stress levels; and people who report low energy levels.<\/p>\n In the first group, creatine helps ward off the muscle and bone loss associated with lower estrogen levels. Plus, it\u2019s a lifesaver for mood and cognition as hormones fluctuate<\/a>. For seniors, creatine helps slow age-related muscle decline, which preserves mobility and independence alike, along with the bonus cognitive benefits. \u201cCreatine supplementation enhances memory, reaction time, and processing speed after just a single dose,\u201d said Jenna Stangland, a registered dietician and advisor at Momentous<\/a>, a human performance and nutrition company. \u201cIt also supports recovery, neurological function, and can increase brain creatine levels by 6%. This makes it valuable for cognitive health and potentially protective against age-related decline, benefits that extend far beyond the gym.\u201d <\/p>\n
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Gummies are a common format for creatine supplements. The Daily Beast\/Getty Images So, is creatine safe and well-tolerated?<\/p>\n