theguardian.com
Creatine: Benefits Beyond the Gym
Creatine's benefits extend beyond athletic performance, showing promise for cognitive function and women's health. This article explores its uses, dosage, and potential side effects.
English
United Kingdom
HealthLifestyleFitnessWellnessSupplementsCreatine
University Of EssexUniversity Of SussexWorking Against Gravity
Dr. Henry ChungDr. Jenna MacciochiBrittany Werner
- How does creatine boost physical power and energy?
- Creatine is a naturally occurring compound that boosts physical power and energy by aiding in the rapid production of ATP, a molecule vital for energy generation. This allows for more intense and prolonged physical exertion.
- What are the potential cognitive benefits of creatine?
- Beyond physical benefits, creatine shows promise in improving cognitive function, including mental clarity, focus, and cognitive endurance. Studies suggest it may also offer neuroprotective benefits by mitigating oxidative stress.
- Why might creatine be particularly beneficial for women?
- Women generally have significantly lower creatine stores than men and may benefit more from supplementation, especially during hormonal fluctuations like menopause. Dietary intake is also usually lower in women.
- What is the recommended dosage of creatine, and is a loading phase necessary?
- Creatine supplementation typically involves 3-5g daily for performance enhancement, though some studies use higher doses for other benefits. A loading phase is not strictly necessary, and a maintenance dose is sufficient.
- What are some of the potential side effects or risks associated with creatine supplementation?
- While some past concerns existed about creatine's effects on kidneys and hair loss, recent research largely dismisses these risks, particularly when used at recommended doses. However, individuals with pre-existing kidney issues should consult a doctor before using creatine supplements.