Dr. Mary Claire Haver explains the surprising benefits of creatine.
As part of my personal health toolkit, I’ve been focused on increasing my muscle mass by doing more resistance training and prioritizing protein in my meals. I also recently began incorporating five grams of a creatine monohydrate supplement into my daily routine in an effort to achieve my goal. You’ve probably heard (or read) lots about creatine lately: This supplement has been shown to help increase energy while performing resistance training, build muscle mass, and make bones stronger.
But there’s another huge upside to adding creatine to your routine — and it’s something I’m very excited about. Recent studies have highlighted its cognitive and mood-boosting benefits, which include sharper memory, reduced mental fatigue, and a more positive outlook.
What creatine does for our bodies
Creatine is naturally produced in the body and is present in some of the foods we eat, like red meat and seafood. It serves as an energy reserve for our muscles by creating more ATP, the “energy currency” of our cells. Many athletes take creatine as a supplement right before or after their workouts to help them supercharge their training sessions, build muscle, and aid in recovery. But it’s not just football stars and weightlifters who can benefit from the supplement — there’s a growing body of research that suggests it may be especially beneficial for pre- and post-menopausal women.
Creatine and menopause
When we enter menopause, our levels of estrogen and testosterone decline, which leads to a loss of muscle and bone mass. But some research suggests that taking creatine supplements — on top of a consistent resistance-training program — can help combat this. One small study found that menopausal women who took creatine and participated in resistance training for 12 months had a reduced rate of bone loss in their hip region and more robust femurs.
The cognitive benefits of creatine
Lately, there have been some promising studies looking at creatine and brain health. There’s some evidence that it can improve memory and is even linked to higher intelligence scores. In one study, young adults who took creatine for six weeks tested higher in intelligence and working memory (the ability to retain and manipulate information in your mind, like remembering a set of numbers and reciting them backward). Creatine may also be especially effective for older adults, helping them maintain their mental sharpness.
Plus, creatine could help improve your mood. Women generally have lower levels of creatine in their frontal lobes, the part of the brain that controls mood and emotion. But supplements have been shown to mitigate symptoms of depression in some studies, and creatine has been particularly effective when coupled with an anti-depressant.
How to start taking creatine
If you’re considering adding creatine to your routine, here’s a simple guide to get you started:
- Consult your doctor: Before starting any new supplement, it’s always best to check with your healthcare provider, especially if you have any underlying health conditions.
- Choose a reputable brand: I always get asked which brand is best, and my advice is to look for a creatine monohydrate supplement that’s free from additives. To ensure I was supplementing with the best, I decided to make my own — since I know what’s in it and what’s not. The ‘Pause Nutrition creatine is a quality creatine monohydrate with no calories and no added junk.
- Aim for five grams of creatine monohydrate every day: I take it 30 to 90 minutes before or after exercise. Most times, I wind up drinking it during my workouts.
- Stay hydrated throughout the day: Creatine plays a pivotal role in muscle recovery and growth by pulling water into your muscle cells. This increase in intracellular hydration is critical for optimizing the energizing effects of creatine, which improves strength and endurance during high-intensity activities.
You may also want to consider a “loading phase,” in which you quickly load up on the compound. To do this, take 20 to 25 grams of creatine daily for 5 to 7 days, which can rapidly increase your muscles’ store of the supplement by 10 to 40 percent. After that, you can maintain your store of creatine by consuming five grams daily.
Studies show that beginning at a lower dose of five grams daily can be just as effective, but it may take longer for your body to reach its optimum creatine levels.
Common myths about creatine
There are many misconceptions about creatine. Here are some common myths, debunked:
- “It causes weight gain”: Creatine might make you feel a little bloated at first as your muscles absorb water, but this is usually temporary and goes away quickly. If you continue to experience bloating, be sure to add roughly three to four ounces of water for each gram of creatine consumed, and make sure you’re staying hydrated. (Consider that your water intake may vary depending on your muscle mass, as well as your activity level and your climate.)
- “Creatine is an anabolic steroid”: It’s not.
- “Creatine stresses your kidneys”: It’s generally safe for healthy individuals when taken at recommended doses. Studies have shown up to five grams of creatine daily for 35 days had no impact on kidney function.
- “Creatine causes hair loss”: There’s no strong evidence linking it to hair loss.
- “Creatine cause dehydration or muscle cramping”: Untrue, fortunately (and see my note above re: water intake).
- “Creatine increase fat mass”: Also untrue.
- “Creatine is just for men”: It offers various benefits for women of all ages.
Remember: While creatine is generally safe, it’s essential to listen to your body — and to discontinue use if you experience any adverse effects.
The information provided on this site isn’t intended as medical advice, and shouldn’t replace professional medical treatment. Consult your doctor with any serious health concerns.
