New Research: Creatine Is Safe and Beneficial for… Everyone
In a crowded supplement industry, the reality is that most supplements lack a foundation of scientific efficacy. Creatine supplementation continues to emerge as a rare, evidence-based supplement for stimulating increases in muscle, strength and athletic performance.
Authors of a brand-new paper published in the journal Frontiers in Nutrition provide the strongest evidence to date on the robust health benefits of creatine. Additionally, researchers make a compelling case that creatine can and should be consumed across the lifespan — from infants to older adults.
An important note: In the late 1990s and early 2000s, I was “anti-creatine.” As a strength and conditioning coach in professional football, we warned players that creatine wasn’t supported by the research, likely caused cramping, and might pose long-term ill-health effects. The research is conclusive: we were wrong, and I have changed my mind.
The authors provide the following creatine facts:
5 Creatine Facts:
Creatine is safe and effective for kids. “Analysis of the National Health and Nutrition Examination Survey (NHANES) database revealed that 4,291 boys and girls aged 2–19 years consumed an average of 1 gram/day of creatine in their diets, and higher dietary intake of creatine (>1.5 grams/day) was associated with greater height and weight compared to those consuming diets lower in creatine. Dietary creatine intake was also positively correlated with lean mass and bone mineral content while negatively correlating with fat mass and body fat percentage in 1,273 children and adolescents between the ages of 8 and 19 years. These findings indicate that the dietary availability of creatine in children and adolescents may positively affect growth, maturation, and body composition.”
Creatine is now recommended for infants. “The adequate intake (AI) for creatine is 7 mg/day for infants aged 0–6 months who are exclusively breastfed and 8.4 mg/day for infants aged 7–12 months.”
Creatine may improve cognitive function in older adults. “The NHANES database also revealed that lower dietary creatine intake (i.e., <0.95 grams/day) was associated with poorer cognitive function test performance among 1,340 adults ≥60 years compared to those consuming diets with >0.95 grams/day. Additionally, analysis of dietary creatine intake among 1,500 adults ≥65 years revealed that 70% of this cohort consumed less than recommended amounts of creatine in their diets (<0.95 grams/day). Several studies, particularly in older populations, have shown that consuming diets higher in creatine (>0.95 grams/day) is associated with better cognition and that creatine supplementation may improve cognitive function.”
Creatine is safe. “High-quality creatine monohydrate is Generally Recognized as Safe (GRAS) by the Food and Drug Administration and is considered safe for human consumption in dietary supplements in the United States, Canada, Europe, Australia, South Korea, Japan, and China. Efforts are underway to fortify creatine in food and to position it as a conditionally essential nutrient.”
Creatine benefits are robust. “Emerging evidence indicates that creatine monohydrate supplementation possesses a number of health benefits during pregnancy and infancy, for children and adolescents, for women, for adults involved in exercise training, and for older populations. Additionally, there is evidence that creatine monohydrate supplementation enhances immunity and can promote heart, vascular, and brain health. Therapeutic benefits have been reported in the management of diabetes, sarcopenia, osteoporosis, patients with neuromuscular diseases, and rehabilitation. Furthermore, data show that creatine slows the progression of some forms of cancer and may have therapeutic benefit in helping cancer patients maintain muscle mass and prevent body fat accumulation during maintenance chemotherapy that includes corticosteroids. For this reason, it is recommended that all individuals consume 2–3 grams per day of creatine to promote general health.”
Take-home message: Consider supplementing with daily creatine to support muscle health, cognitive performance, and overall wellness at every age.
