New research conducted at Texas A&M University and published in the Journal of the International Society of Sports Nutrition suggests that creatine, a supplement typically associated with athletic performance, may have benefits for cognitive function, cellular energy, and healthy aging with minimal side effects or safety concerns.
Creatine is a naturally occurring compound that is stored in muscles and used for cellular energy. Our bodies create about one gram of creatine per day, and it is recommended that we consume an additional one to three grams per day through our diets. However, many people, especially vegetarians and vegans, fall short of this goal. For athletes, recommended supplementation levels are higher and may fall in the range of five to 10 grams per day. Creatine helps muscles store energy and is useful for improving both exercise intensity and recovery. However, creatine is an essential nutrient for non-athletes as well. Creatine helps older adults retain muscle mass and cognitive function as they age, and adolescents who do not consume enough creatine have slower growth, decreased muscle mass, and increased fat mass.
In spite of its benefits, creatine has a reputation for negative side effects, including bloating, cramping, and other concerns. However, a new review of clinical trials featuring a total of over 13,000 participants showed that creatine did not increase the frequency or prevalence of side effects compared to placebo. In fact, some evidence suggests that creatine supplementation may actually decrease the risk of cramping because it aids the body’s fluid retention.
The authors of the study stated that there is no data to support the negative side effects of creatine that have been anecdotally shared in the media. Instead, creatine has been shown to be safe for a wide range of participants, and supplementation with creatine is likely to benefit people of all ages.
Sources: Journal of the International Society of Sports Nutrition, Science Daily
