From Muscle to Mind: The new frontiers in Creatine as a Super Supplement

Creatine is one of the most researched and effective supplements on the market, often associated with gym-goers and bodybuilders. But its benefits stretch far beyond just muscle growth. This naturally occurring compound, found in small amounts in red meat and seafood, plays a central role in the body’s energy systems—particularly for short bursts of high-intensity activity. Recent research continues to uncover creatine’s potential across physical performance, brain function, and even healthy ageing. So, let’s dive into the latest evidence and explore the potential of creatine!

Muscle Mass, Strength & Power

Let’s start with Creatine’s most well-established benefit, its ability to enhance muscle mass and physical performance. Supplementing with creatine increases phosphocreatine stores in the muscle, allowing for greater regeneration of ATP, the energy currency of cells in the body, during high-intensity efforts. As one of the most researched nutritional supplements, there is a wealth of evidence supporting this claim. For example, recent Meta Analyses evaluating multiple studies showed that in team sports such as soccer, creatine was shown to enhance anaerobic power (1) and in a broader athletic population creatine increases mean power output in repeated sprints (2). Numerous studies have shown that creatine supplementation improves strength and lean body mass when combined with resistance training. A meta-analysis by Chilibeck et al. (3) reported significantly greater gains in muscle mass and strength among creatine users compared to placebo.

But you probably heard all this before! So what’s new and emerging?

Endurance Performance and Recovery

Although creatine is best known for high-intensity, short-duration performance, it can also support endurance athletes. It has been shown to enhance glycogen resynthesis post-exercise and may improve repeated sprint ability, especially in sports like football, rowing, and cycling (4). A systematic review by Kreider et al. (5) highlighted improvements in high-intensity exercise capacity and training adaptations even in endurance-trained individuals. This may be especially important during breakaways, hills or sprint finishes when racing.

Brain Health & Cognitive Function

Emerging research outlines an exciting new role for creatine in supporting brain health and cognitive function. A 2024 systematic review and meta-analysis found that creatine supplementation significantly improved memory performance and information

processing speed in adults, particularly during tasks requiring high cognitive demand (6). The study suggests that creatine enhances brain energy metabolism and neurotransmitter function, contributing to these cognitive benefits (7).

Another 2023 study observed that creatine supplementation improved cognitive performance in healthy young adults, with a dose-response relationship indicating greater benefits at higher doses (8) as well as a 2003 study randomised control trial indicating improved brain performance with creatine supplementation (9). Additionally, creatine has shown promise in improving recovery from traumatic brain injuries and reducing symptoms of depression and anxiety though these areas require further research on humans to establish dosing strategies and outcomes (10).

Healthy Ageing & Sarcopenia Prevention

Creatine supplementation is increasingly being explored as a strategy to combat age-related muscle loss (sarcopenia) and cognitive decline. Ageing is associated with reductions in muscle mass, strength, and mitochondrial efficiency, factors creatine may help offset. A 2022 review in Nutrients by Forbes et al. (11) reported that creatine, particularly when combined with resistance training, improved muscle strength and function in older adults. Additionally, there's growing evidence suggesting benefits to bone mineral density and functional independence.

Additional Benefits for Vegans

Individuals following vegan diets typically have lower baseline creatine stores due to the absence of animal products in the diet, which are primary dietary sources of creatine. This deficiency can impact both physical performance and cognitive function. Research indicates that creatine supplementation in vegetarians and vegans increases muscle creatine concentrations, lean body mass, and strength. Notably, a systematic review found that creatine supplementation improved memory and intelligence test scores in vegetarians, suggesting cognitive benefits (12).

Is Creatine Safe?

Creatine has an excellent safety profile. Decades of research across diverse populations including children, athletes, and older adults have found no evidence of harm to kidney or liver function in healthy individuals. Recommended dosages sometimes include loading phases for the first 5-7 days of 20 g creatine per day then followed by maintenance of 5 g per day. But there is a large body of evidence that suggests just 5 g

per day will accrue the same benefits over time for both physical and cognitive health and performance. Consistency is the key!

Final Thoughts!

Creatine is far more than just a muscle-building supplement. From enhancing explosive strength and endurance recovery to supporting brain function and healthy ageing, creatine offers a broad spectrum of benefits. For most people, a simple dose of 5 g/day of creatine monohydrate is sufficient to cover both physical and cognitive needs. If you're looking for a cost-effective, well-researched supplement to support long-term health and performance, creatine may be your best bet.

Dr Brian Carson, Head of Science and Innovation at Whole Supp

References

1. Mielgo-Ayuso J, et al. (2019) Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients, 11(4):757.

2. Glaister M, Rhodes L. (2022) Short-Term Creatine Supplementation and Repeated Sprint Ability-A Systematic Review and Meta-Analysis. Int J Sport Nutrition Exercise Metabolism, 30;32(6):491-500.

3. Devries MC, Phillips SM. (2014) Creatine supplementation during resistance training in older adults-a meta-analysis. Med Sci Sports Exerc. 46(6):1194-203.

4. Forbes SC, Candow DG, Neto JHF, Kennedy MD, Forbes JL, Machado M, Bustillo E, Gomez-Lopez J, Zapata A, Antonio J. (2023) Creatine supplementation and endurance performance: surges and sprints to win the race. J Int Soc Sports Nutr. 20(1):2204071.

5. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. (2017) International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 13;14:18.

6. Xu C, Bi S, Zhang W, Luo L (2024) The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 12;11:1424972.

7. Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS, Harmon KK, Faulkner P. (2023) "Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Med. 53(Suppl 1):49-65.

8. Moriarty T, Bourbeau K, Dorman K, Runyon L, Glaser N, Brandt J, Hoodjer M, Forbes SC, Candow DG. (2023) Dose-Response of Creatine Supplementation on Cognitive Function in Healthy Young Adults. Brain Sci.13(9):1276..

9. Rae C, Digney AL, McEwan SR, Bates TC. (2003) Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 22;270(1529):2147-50.

10. Dolan E, Gualano B, Rawson ES. (2014) Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci. 19(1):1-14..

11. Forbes SC, Candow DG, Ferreira LHB, Souza-Junior TP. (2022) Effects of Creatine Supplementation on Properties of Muscle, Bone, and Brain Function in Older Adults: A Narrative Review. J Diet Suppl. 19(3):318-335.

12. Kaviani M, Shaw K, Chilibeck PD. (2020) Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020 Apr 27;17(9):3041.