Creatine is famous in gyms. Athletes use it to power muscle workouts. Our bodies also make it naturally. It stores energy inside cells in muscle and brain tissue. Research now shows it has surprising health perks beyond strength.
Studies suggest it can boost brain function, support mood, and fight fatigue. People often overlook how it fuels cells throughout the body.
One study had volunteers skip a night of sleep. Then they took a single dose of creatine. The next morning they reacted faster. Their short-term memory also improved.
Researchers think creatine refuels neurons when energy runs low. This finding could help shift workers, students, and emergency responders stay sharp.
Creatine also acts like an antioxidant. Animal tests show it can slow tumour growth. A large survey found older adults who ate more creatine had lower cancer risk. For every small boost in dietary creatine they saw about a 14 percent drop in risk. This link could guide future cancer prevention strategies.
Mental health benefits are emerging too. In one trial people with depression added creatine to their therapy. They saw greater symptom relief over two months.
“One reason creatine might help people with depression is that it’s used to a significant degree for energy production and usage in the brain,” says Douglas Kalman. This could offer a low-cost boost alongside standard treatments.
People with long Covid may find relief too. A study had sufferers take creatine daily for half a year. They reported less brain fog and fewer focus problems. Researchers think it helps refill energy reserves in inflamed brain cells. While not a cure it may ease lingering post-viral symptoms.
Most people do not get enough creatine from food. Surveys show many adults, especially women, fall short of recommended levels. Pregnant women often get none at all.
Some experts now argue creatine should be classed as a semi-essential nutrient. They want clear guidelines to help hit proper doses.
Research is still in early stages. Scientists aim to find ideal dosing for different ages and goals. They want to confirm creatine’s role in health beyond bodybuilding. If successful public health advice could change. Creatine may move from gym aisle staple to all-purpose health aid.
Most supplements come in powder form. You mix it into water or a shake. A common daily dose is three to five grams. It has no calories or caffeine. That makes it easy to add to any routine.
Want to learn more? Check out the full BBC Future piece for all the science and expert insight.
