Namely, there’s confusion aroundwhoshould be taking it, andhow muchthey’re supposed to take.
The need-to-knows:
What is creatine?
Its main function is to help produce adenosine triphosphate (ATP), the body’s primary energy currency.
Although, the most efficient form is likely a powder since doses tend to be in the gram amount.
Creatine supplementation may also have therapeutic and clinical applications, making it a subject of ongoing study.
Here are seven science-backed reasons to take creatine:
Food alone won’t maximize your creatine stores.
Werner adds that an argument could be made that females need creatine supplementation more than males.
“Females typically have70-80% lower creatine stores6than males.
Females [also] typically consume less dietary creatine (e.g.,red meat7) than males.”
Since creatine is naturally found in animal tissues, individuals who follow aplant-based diet8get little to no dietary creatine.
Creatine supplementation may offset this concern.
Creatine enhances exercise performance.
Creatine may help with recovery.
“Some research also suggests creatine may helpdecrease the damaging effects of a concussion9.”
Taking creatine may have mental health benefits.
Researchers have been investigating the potentialantidepressive effects9of creatine since the 1980s.
Creatine protects from age-related muscle loss.
Women who have reached menopausemay find that supplementing with creatine helps support healthy bones and skeletal muscle.
“Coupling creatine withresistance trainingin this population could result in compounded benefits for health and longevity.”
Creatine may improve brain function.
Over recent years, researchers have been investigating the potential therapeutic role of creatine supplementation oncognitive function9.
Creatine may benefit birth outcomes, but we need more research to be sure.
“During pregnancy, the increase in metabolic demand by the placenta typically results in a decreased creatine pool.
This could be associated with low birth weight and preterm births,” explains Werner.
“There is animal-study evidence showingcreatine supplementation during pregnancy12may be beneficial for birth outcomes.
However, there are not yet human clinical trials to support this.”
How much creatine should I take?
The recommended creatine dose for individuals who are interested in the performance-enhancing benefits of creatine is5 grams per day5.
Bone is about eight to 10.
And then brain can be about five grams or a higher dose.
But c’mon note, 99 percent of all these benefits is driven by exercise.
You do not need to cycle or take weeks off from creatine supplements.
“The best way to take creatine is daily, all at once,” adds Werner.
“It does not matter if you are fasted or fed or whether it ispre- or post-exercise.”
Some choose to pair their creatine with other energizing or strengthening supplements, likeprotein powderortaurine.
The slow-load method of 5 grams per day does not seem to lead to the same side effect.
How long does it take to work?
Can you take too much?
Some people find it easier to take creatine capsules instead of powders, but it’s a personal choice.
Does taking too much creatine cause weight gain?
Here’s a deep dive intowhy creatine weight gain happens and how to minimize it.
However, there are some faults to this logic.
The mindbodygreen POV
Creatine has research-backed therapeutic and clinical applications for musculoskeletal and neurological health.
Creatine has been wrongly marketed as a “man’s supplement” for years.
Most importantly, you should listen to your body.
If you experience bloating, try 3 grams daily for a week and work your way up from there.
It’s also essential to pair creatine with aprotein-rich dietandresistance trainingto further build your bone and muscle health.
FAQ
How much creatine should I take to build muscle?
However, this “loading period” can cause temporary weight gain and bloating.
You should start to notice results within a few weeks of taking the supplement daily.
Is it better to take 5 or 10 grams of creatine a day?
For increasing muscular strength, start with 5 grams a day.
How much creatine should women take?
There’s no evidence to suggest women need a different amount of creatine.
