Creatine’s Recent Surge in Popularity
Have you been hearing a lot about creatine lately? If so, you’re not alone. Creatine has been a staple in the fitness community for decades, but its reputation is no longer limited to bodybuilders aiming for enormous muscle gains. Recent studies have shown that creatine offers benefits beyond physical performance and recovery, including benefits for brain health, memory and cognitive function, metabolic performance, and anti-aging. As these findings gain traction, creatine is being hailed as a “multi-purpose supplement,” attracting interest from older adults, women, and biohackers looking to optimize their health.
What Is Creatine and How Does It Work in the Body?
Creatine is a naturally occurring compound synthesized in the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine. About 95% of the body’s creatine is stored in muscles as phosphocreatine, where it serves as a rapid energy reserve for ATP production—the body’s primary energy currency.
The body produces around 1–2 grams of creatine daily, but additional amounts can be obtained through diet, particularly from animal-based foods like red meat and fish. For vegetarians and vegans, who often have lower baseline creatine levels, or those who are burning through creatine more quickly, such as those under intense exercise protocols, supplementation can be particularly beneficial.
How to Get Creatine: Food and Supplements
Dietary sources of creatine include:
- Beef: Approximately 2 grams of creatine per pound (or 500 mg per 4 oz serving).
- Pork: Approximately 1.6 grams of creatine per pound (400 mg per 4 oz serving).
- Chicken: Approximately 1.2 grams of creatine per pound (or 300mg per 4 oz serving).
- Fish: Herring and salmon provide up to 1–2 grams per 4 ounces.
- Parmesan cheese: Approximately 0.8 grams of creatine per 1 oz serving.
- Plant based foods do not contain creatine, but many are rich in the three amino acid components of creatine (glycine, arginine, and methionine), so it’s technically possible for your body to make creatine from plant foods as long as you’re taking in adequate protein.
Since achieving therapeutic levels of creatine through diet alone can be impractical, supplementation is a popular option.
Different Forms of Creatine:
- Creatine Monohydrate: The gold standard. It is the most researched form, cost-effective, and highly bioavailable.
- Micronized Creatine: A refined version of monohydrate, offering better solubility and easier digestion for those with very sensitive systems.
- Creatine Hydrochloride (HCL): Marketed for better absorption, but current evidence suggests no significant superiority over monohydrate.
- Buffered Creatine: Claimed to reduce stomach discomfort, though studies are inconclusive.
The Benefits of Creatine Supplementation
- Muscle Growth and Body Composition
Creatine enhances strength, recovery, and muscle performance by improving ATP regeneration. Research shows consistent creatine use can increase muscle mass, enhance endurance, and improve body composition. This makes it a top choice for individuals performing resistance training or other high-intensity activities. - Creatine for Women
Creatine supplementation can support lean muscle growth, recovery, and energy levels in women. It’s also valuable for cognitive health, hormonal balance, and muscle preservation as women age. That said, many women avoid creatine due to myths about bloating or “bulkiness.” Often, when this does occur, it’s temporary – we find our clients often gain 2-3 pounds of water weight on the scale for a week or two as they adjust, but it eventually comes off, and after that, any gains are muscle! - Brain Health and Cognitive Function
Creatine has neuroprotective properties, enhancing brain energy metabolism. Studies suggest creatine supplementation can improve working memory, reduce mental fatigue, and even alleviate symptoms of depression. It may also play a role in mitigating cognitive decline in aging populations. - Bone Health
Creatine is linked to improved bone density, likely through increased muscle mass and reduced inflammation. This makes it a promising supplement for preventing fractures and combating osteoporosis in aging populations. - Anti-Aging
As we age, mitochondrial dysfunction contributes to muscle loss, reduced energy, and cognitive decline. Creatine supports mitochondrial health, helping to preserve muscle mass and improve cellular energy, making it an exciting prospect in the anti-aging space. - Creatine and Athletic Performance
Creatine is one of the few supplements proven to enhance athletic performance. It is especially effective for high-intensity, short-duration activities such as weightlifting, sprinting, and HIIT workouts. Athletes often report better endurance, faster recovery, and improved power output. Interestingly, some evidence suggests it may also benefit endurance athletes by supporting energy systems during prolonged efforts.
Is Creatine Safe?
Creatine is among the most extensively studied supplements and is considered safe for long-term use in healthy individuals. Common concerns, such as kidney damage or dehydration, have been thoroughly debunked in numerous studies. That said, individuals with pre-existing kidney conditions should consult their healthcare provider before supplementation, and at The Lyons’ Share, we often recommend our clients with kidney issues abstain from creatine.
Creatinine Levels in Lab Work:
One potential concern is that creatine supplementation can elevate creatinine levels in bloodwork. Creatinine is a breakdown product of creatine and is often used as a marker of kidney function. Elevated levels due to supplementation are not indicative of kidney damage but can be misinterpreted without proper context. If you’re taking creatine and undergoing lab testing, be sure to inform your healthcare provider. In many cases, we’ll have our clients stop creatine supplementation for a week prior to running labs.
Does Timing Matter?
Creatine timing is flexible. Although taking it post-workout may offer slightly better muscle gains, the most important factor is consistency. Daily doses of 3–5 grams are effective for most people, regardless of timing. At The Lyons’ Share, we often recommend our clients start small, with as little as 1 gram per day, and work their way up to the 3-5 gram per day recommendation.
Which Brand of Creatine is Best?
There are many brands of creatine that are high-quality, but we recommend Kion, and we’ve secured a discount for you if you use code LYONS. The only ingredient in Kion creatine is pure creatine monohydrate, which is important, and it has excellent bioavailability with 95% absorption. They perform third-party testing for purity, which is important in workout supplements, and Kion is the one I personally choose to take daily. Remember to use code LYONS for a discount.
Conclusion: Is Creatine Right for You?
Creatine is far more than a fitness supplement—it’s a versatile, well-researched compound with benefits for physical performance, cognitive health, and aging. Whether you’re an athlete, a busy professional, or someone looking to maintain muscle and brain health as you age, creatine may be worth considering.
If you’re curious about incorporating creatine into your routine, our functional nutrition team at The Lyons’ Share Wellness can provide personalized recommendations tailored to your health goals.
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