13 Things No One Tells You About Creatine

Introduction

Creatine is by far the most extensively studied supplement on the market. Yet despite its great reputation and popularity, there are still numerous questions that often remain unanswered. This article will dive into 13 things no one tells you about creatine supplementation, helping you decide whether or not supplementing with creatine is right for you. Let's jump right in.

1. You Cannot Get Enough Creatine From Food Alone

While creatine is synthesized in the body and comes from foods you consume, this process only fills your body's creatine stores by 60 to 80 percent according to the International Society of Sports Nutrition. Even an omnivorous diet rich in meat isn't enough to reach full saturation of your creatine stores. For instance, you would need to eat around two pounds of beef to get the same dose of creatine as from one small supplement scoop. Full saturation is required to experience the full benefits of this powerful compound.

2. It Improves Brain Function

Similar to muscles, the brain also stores and uses phosphocreatine, which is vital for optimal function. One study demonstrated that supplementing with 5 grams of creatine daily for six weeks significantly improved working memory and intelligence scores. Another study found that 8 grams of creatine for five days decreased mental fatigue during mathematical tasks. Furthermore, creatine may reduce symptoms of anxiety, depression, and enhance sleep quality and overall mood.

3. It Aids in Fat Loss

A meta-analysis in the Journal of Functional Morphology and Kinesiology reported that individuals who supplemented with creatine while resistance training gained more lean body mass and lost more fat mass compared to those on a placebo. Creatine helps stimulate mitochondrial ATP turnover in fat tissue, increasing the metabolic rate of subcutaneous and brown adipose tissue, leading to fat loss.

4. Water Retention is Intracellular

Water retention is often cited as a reason to avoid creatine. However, the retention is intracellular, within the muscle cells, which makes you look fuller and more muscular rather than bloated.

5. It Has Anti-Inflammatory and Antioxidant Properties

Recent studies indicate that creatine provides anti-inflammatory and anti-catabolic effects and might even slow the progression of cancerous tumors. Creatine also improves cellular antioxidant activity, protecting against inflammation and oxidative damage.

6. It Improves Cardiovascular Health

Creatine may enhance blood vessel function and reduce the risk of cardiovascular disease by minimizing oxidative stress and inflammation. Studies have shown that creatine improves blood flow, blood vessel relaxation, nitric oxide production, and the heart’s response to exercise, even in individuals with heart failure.

7. It Improves Bone Health

Research indicates that creatine supplementation increases bone mineral density, particularly in post-menopausal women and older men. This is likely related to creatine’s ability to boost muscle strength.

8. It's Neurologically Protective

Creatine is promising for treating neurodegenerative diseases such as Huntington's, Parkinson's, Alzheimer’s, and ALS. It may also help prevent long-term memory loss and strokes due to its neuroprotective properties.

9. It Does Not Cause Hair Loss

A widely held belief is that creatine causes hair loss, but this stems from a single 2009 study. Recent research, however, has debunked this myth, showing no significant correlation between creatine supplementation and hair loss.

10. It's Completely Safe Long Term

Creatine has been validated as a safe and effective supplement for men, women, children, and the elderly. Long-term studies show no adverse effects on health markers, liver, or kidneys in healthy individuals, barring those with pre-existing conditions.

11. Loading is Not Necessary

While loading creatine can quickly saturate your muscle stores, it’s not necessary. Consuming smaller doses consistently for a couple of weeks can achieve similar saturation levels without potential stomach issues.

12. Some People Are Non-Responders

About 25 percent of people are non-responders, meaning they naturally have higher creatine levels and don't see significant improvements from supplementation. The only way to find out is to try it out for a few weeks.

13. Women May Not Experience the Same Benefits

Women tend to naturally have higher intramuscular creatine concentrations, which may result in decreased responsiveness. However, women can still benefit from creatine's cognitive improvements, mood support, and its crucial role during various reproductive life stages.

So, there you have it, 13 things no one tells you about creatine supplementation. It's safe, effective, and given its affordability, it’s a worthwhile consideration for anyone aiming to improve their health.

Keywords

• Creatine supplementation
• Brain function
• Fat loss
• Water retention
• Anti-inflammatory properties
• Cardiovascular health
• Bone health
• Neurological protection
• Hair loss
• Safety long term
• Creatine loading
• Non-responders
• Women's health

FAQ

Q: Can I get enough creatine from food alone? A: No, food alone typically fills 60-80% of your body's creatine stores. Full saturation requires supplementation.

Q: How does creatine improve brain function? A: Creatine stores and uses phosphocreatine in the brain, leading to improvements in working memory, intelligence scores, mood, and mental fatigue reduction.

Q: Does creatine cause water retention and bloating? A: Creatine causes water retention within muscle cells, making muscles look fuller without causing bloating.

Q: Is creatine safe for long-term use? A: Yes, comprehensive studies indicate that long-term creatine use is safe for healthy individuals.

Q: Do I need to load creatine to see benefits? A: No, loading creatine is not necessary. You can achieve similar muscle saturation with smaller, consistent doses over a few weeks.

Q: Why might some people be non-responders to creatine? A: Some people naturally have higher creatine stores and thus don't see significant performance improvements from supplementation.

Q: Do women experience the same benefits from creatine as men? A: Women may have decreased responsiveness in terms of performance but can still benefit from cognitive improvements and mood support.