Latest news with #creatine
Entrepreneur
a day ago
- Business
- Entrepreneur
What Is Creatine? I Take It Every Day, and You Might Want To, Too
Once reserved for bodybuilders, creatine is now gaining traction among entrepreneurs and wellness seekers. The science is compelling, and the benefits go far beyond muscle gains. Opinions expressed by Entrepreneur contributors are their own. Although creatine is having a moment (in the WSJ and NYT in the last two weeks), it's far from new. It's one of the most widely studied supplements in the world, and yet, for years, it's been pigeonholed as a go-to for male bodybuilders and hardcore gym rats. It's time to break that stereotype. As an entrepreneur who prioritizes high performance across business, life and fitness, I'm fortunate to have helped launch and continue to work with some of the world's best supplement and nutrition companies. Using that knowledge and experience, I'm consistently testing science-backed ways to boost my energy, stay sharp and recover faster. Creatine has become a daily staple in my routine for exactly those reasons, and I'm not alone. Recent data shows that the creatine market is growing rapidly, projected to reach over $500 million globally by 2028, with surging interest from women, wellness leaders and longevity scientists. Creatine is also Amazon's fastest-growing supplement, with sales surging 65% year over year to $241.7M in 2023. In-person retail sales have jumped nearly 50% per SPINS data. Let's back up for a second and address the question: What is creatine, really? Creatine is a naturally occurring compound made in our liver, kidneys and pancreas. It is stored primarily in our muscles and used as a quick energy source, helping to regenerate ATP (aka your body's energy currency). While we do get some creatine from foods like red meat and fish, most people, especially women, don't get optimal amounts through diet alone. Most studies recommend supplementing with 3-5 grams per day to reap benefits beyond physical performance. Think brain health, energy production, muscle recovery and even mood support. Creatine may not be for everyone, especially those affected by bloating or water retention, and it's not recommended for individuals with kidney conditions or certain cancers. Most challenging is dialing in the dosage, and below are my personal experiences having taken creatine for over two years. I started taking creatine regularly when I helped launch Momentous, a science-based, rigorously tested and NSF-certified brand that Dr. Andrew Huberman and Dr. Stacy Sims are associated with. Throughout all of my learnings with the company, specifically about how it could potentially support lean muscle mass, energy and brain function, I got curious. So far, creatine has delivered. Since adding 5 grams of creatine monohydrate to my morning routine, typically in a post-workout shake or an electrolyte drink, I've noticed: Faster recovery after workouts (I bounce back quicker from heavy lifts or long rides) after workouts (I bounce back quicker from heavy lifts or long rides) Improved body composition (I am leaner and stronger) (I am leaner and stronger) More steady energy throughout the day, and I don't drink caffeine post-workout throughout the day, and I don't drink caffeine post-workout Better brain clarity even on days when my brain is all over the place (Hello, entrepreneurial life!) Related: 9 Habit Stacking Routines to Boost Your Productivity Is it safe? Despite lingering myths, study after study confirms that creatine does not cause kidney damage in healthy individuals. But not all creatine is created equal, and I urge you to research the companies you buy from. Kylene Bogden, MS, RD, sports performance dietitian for the Cleveland Cavaliers and co-founder of FWDFuel, has a guide listing the most reputable supplement companies. Athletes aside, creatine is backed by hundreds of peer-reviewed studies that point to its benefits not just for athletes, but for everyday high performers. After age 30, we start losing muscle mass at a rate of 3–8% per decade. Creatine helps slow that decline. A 2024 meta-analysis in Nutrients found that creatine supplementation combined with resistance training significantly increased lean muscle mass in older adults, particularly postmenopausal women. Even without a rigorous gym routine, creatine helps muscles perform better, so your walks, Peloton rides and yoga flows become more effective. Creatine has also been shown to support bone density and help improve bone mineral content when paired with strength training. This is critical for both men and women looking to age actively and prevent osteoporosis. Two years ago, my bone density scan revealed osteoporosis, and today, at age 48, I am out of the osteoporosis range, that zone and my T-scores, a measure of bone density, have improved. Note that I have also integrated calcium, Vitamin D, jump training and more carbohydrates to improve my bone health. Related: I Work Nearly 50+ Hours a Week and Rarely Feel Tired Creatine's positive effects on the brain One of the most exciting emerging benefits of creatine is its effect on the brain. Research published in Frontiers and PubMed shows that creatine may enhance memory, focus and overall brain function, especially under stress or sleep deprivation. In one study, perimenopausal women reported better verbal memory and reduced brain fog after just 16 weeks of creatine use. Lastly, creatine has even shown promise in supporting mood and mental health. Studies in Translational Psychiatry found that creatine supplementation enhanced the effectiveness of antidepressant treatments and lowered symptoms of depression when paired with talk therapy. If you decide to try creatine, consult with your doctor or dietitian first. Creatine can be taken at any time of the day, and it will not make you "bulky" unless you are lifting extremely heavy weights. Most women I have recommended it to and experts I've spoken to about it find that women feel more sculpted and toned. As business owners and leaders, we put a premium on productivity, focus and resilience. We optimize our calendars, our teams, our strategies, so why not optimize our bodies, too? Whether you're recovering from intense workouts, trying to maintain muscle mass through midlife, managing sleep deprivation or just want a little more energy and clarity to power through your day, creatine might just be the supplement you didn't know you needed. The science is there. The benefits are real. And for me, it's become a quiet daily habit with measurable returns. Just remember that creatine isn't a shortcut nor a magic pill. It's one supplement to a bigger lifestyle equation. As I've covered in other stories, move your body, get some sunlight, eat real foods, find community and prioritize sleep. Creatine just might just help you level up!
New York Times
6 days ago
- Health
- New York Times
Should You Take Creatine Supplements?
Creatine has long been a popular supplement among athletes and body builders, who say it supplies them with quick bursts of energy needed for high-intensity workouts and helps them build muscle. But on social media, claims about creatine go beyond the weight room, with some users saying it can improve memory, help with recovery after concussions or other head traumas, or even control blood sugar in people with Type 2 diabetes. Is any of this true? We turned to three nutrition and supplement experts to help us sort it out. What is creatine? Creatine is a compound that our liver, kidneys and pancreas make on their own, but we also get it from certain animal products like red meat and fish. After it has been absorbed into the bloodstream and transferred to the muscles, it is converted into another compound called creatine phosphate, which our muscles use to generate energy, especially during high intensity activities like sprinting and weight lifting, said Roger Fielding, a senior scientist at the Jean Mayer U.S.D.A. Human Nutrition Research Center on Aging at Tufts University. Because we typically make enough creatine to survive, federal health officials don't make recommendations for how much we should consume, and it is not considered an essential nutrient, said Jose Antonio, a professor of exercise science at Nova Southeastern University in Florida. Most of our bodies require about two grams of creatine per day to perform their basic functions. If you eat meat, you probably get a good chunk of this — about one to two grams per day — from your diet. But your organs also pick up the slack. They synthesize about one to two grams on their own, Dr. Antonio said, except in people with certain rare genetic disorders that affect their ability to produce creatine or move it around the body. Does creatine boost athletic performance? Most studies on creatine supplements, which typically contain a form of the compound called creatine monohydrate, have evaluated their effects on athletic performance and muscle growth, Dr. Antonio said. For people who want to use creatine for improvements in these areas, experts typically recommend taking about three to five milligrams per day in the form of supplements. In healthy people, creatine supplements have largely been shown to be safe, said Dr. David S. Seres, a professor of medicine at the Institute of Human Nutrition at Columbia University Medical Center in New York. Clinical trials and other studies have found that athletes who take creatine supplements can generate 5 to 15 percent more strength or force during short, repeated bursts of activity compared with people who don't take creatine supplements. 'This performance-enhancing effect is pretty well-documented,' Dr. Fielding said. Creatine has also been shown to help build muscle among people who do regular strength training. In a 2022 analysis and review of 35 clinical trials involving nearly 1,200 adults, researchers found that people who took creatine supplements while resistance training increased their lean body mass (or the weight of everything in their body except fat) by an average of more than two pounds. The trials involved different dosages of creatine over different lengths of time, from one week to four months. But are these improvements large enough to be noticeable or meaningful to health or exercise performance? That's the key question, Dr. Seres said. For competitive athletes, a little extra muscle or slightly better performance during, say, a sprint, could be the difference between winning and losing, Dr. Fielding said. But for recreational athletes, those differences may not matter as much. A small increase in muscle mass may, however, be meaningful for people who have low muscle mass or low muscle strength, such as older adults or those with sarcopenia, a condition characterized by age-related loss of muscle mass and strength, Dr. Fielding said. Vegetarians and vegans may also benefit from supplementing with creatine more than meat eaters, he added, because they don't eat the animal protein sources that are naturally rich in the compound. While their bodies may make enough to survive, they may not get the amount associated with additional muscle and performance benefits, he said, but more research is needed to confirm this. Does creatine help with memory, diabetes or other aspects of health? Scientists have begun to evaluate the potential ways supplementing with creatine may benefit people outside the sports realm, but the research so far is limited and the results are mixed, Dr. Fielding said. In a 2024 analysis of 16 clinical trials involving about 500 adults — some of whom were healthy and some of whom had conditions such as Parkinson's disease or schizophrenia — researchers found that various doses of creatine supplements improved people's memory and attention time, but not their overall brain function, including impulse control, planning and response time. While more research is needed, Dr. Antonio said, if you want to try using creatine for cognitive benefits, the limited data we have suggests that at least 10 milligrams per day may be a good place to start. Some studies have also hinted that creatine may help control blood sugar among people with Type 2 diabetes. And researchers are evaluating whether those with traumatic brain injuries (like concussions), neuromuscular conditions (like muscular dystrophy) or heart failure may benefit from supplementing with creatine — but more research is needed in all of these areas. Dr. Fielding said that people with kidney disease should consult a doctor before taking creatine supplements because the nutrient is processed by the kidneys and could strain them further. In fact, he said, if you have any serious medical condition, it might be worth a quick check-in with a doctor. It's always better to be safe when taking anything new, whether it's a supplement or something else, he said.
Daily Mail
27-05-2025
- General
- Daily Mail
What REALLY happened when I started taking creatine in my 40s: I couldn't believe a cheap powder for bodybuilders healed my tiredness and brain fog. Then I discovered another amazing benefit no one talks about
For years, creatine has been associated with bodybuilders, protein shakes, and the kind of gym-floor masculinity that doesn't often intersect with women's wellness. Shelved alongside bulking powders and shaker bottles, it was long dismissed by many outside the strength-training community as irrelevant to everyday health, especially for women, and particularly those in midlife.
BBC News
27-05-2025
- Health
- BBC News
Creatine: The bodybuilding supplement that boosts brainpower
Creatine is often taken by people looking to build muscle. Now scientists are investigating the effects this chemical has on our cognition and mood. If you've heard of creatine, it's likely because it's one of the most well-researched supplements. It has long been associated with improved endurance and performance during exercise, and is commonly taken in the form of creatine monohydrate by bodybuilders. But the compound isn't just potentially useful to those looking to expand their muscles. Creatine is a vital chemical ingredient in our bodies, where it is produced naturally within the liver, kidneys and pancreas and stored in our muscles and brains. The creatine we produce typically isn't enough for our total requirements on its own, so most people also rely on sources in their diet – certain foods, such as meat and oily fish, are rich in this nutrient. Creatine helps to manage the energy available to our cells and tissues, and there's emerging evidence that some people might benefit from creatine supplementation. From reducing post-viral fatigue to improving cognitive function in people who are stressed, and even boosting memory, creatine supplements may provide some people with a significant cognitive boost. It's also been speculated that creatine might help to alleviate symptoms in patients with Alzheimer's disease and improve mood. So, are you getting enough creatine? And when is it a good idea to take a supplement? The birth of creatine research The benefits of creatine supplementation were first discovered in the 1970s by the late Roger Harris, a professor from Aberystwyth University in Wales. Creatine has since become well established in the sporting world, with a wealth of research behind it linking it to improvements in our physical function. But over the last two decades, studies have been starting to reveal other potential health benefits of creatine supplements. One of the biggest areas of research is cognitive function, given that creatine plays a role in neogenesis – the formation of new neurons in the brain. When Ali Gordjinejad started to notice studies linking creatine supplementation to working and short-term memory in sleep-deprived people, he saw that they were suggesting that a person had to take creatine for weeks or months to see any benefits. "It was assumed that the body's uptake of creatine cells is marginal, therefore it wouldn't work for only one night of sleep deprivation – until we did our study," says Gordjinejad, a research scientist at the Forschungszentrum Jülich research centre, in Germany. Gordjinejad decided to test the effects of one dose of creatine on cognitive performance following only one night of sleep deprivation. He recruited 15 people, and gave them either a creatine supplement or a placebo at 6pm. He tested their cognitive performance – including reaction times and short-term memories – every two-and-a-half hours until 9am. Gordjinejad found that processing speed was much faster in the creatine group compared with the placebo group. Gordjinejad doesn't know exactly why, but he suspects it's because the sleep deprivation and cognitive tasks put participants' neurons under stress, and this triggers the body to take in more creatine. "If the energy demand is high from cells, then phosphocreatine (which provides energy for short bursts of effort) comes in and acts like an energy reservoir," says Gordjinejad, who explains that dietary creatine can help this reserve to fill up again. If cells need a lot of energy for a short period of time, phosphocreatine can come in and act as an energy reserve, Gordjinejad explains. Though Gordjinejad's study was small, he believes his findings show that creatine could potentially help to overcome the negative effects of sleep deprivation – but only in the short-term, until you sleep. However, the participants in Gordjinejad's study took 10 times the recommended daily dose of creatine – they had 35g, which is around half a glass full of the powdered supplement. (Do not try this at home.) This dose, Gordjinejad says, would pose a risk to people with kidney problems, and in the general population it could cause stomach pains. Gordjinejad plans to conduct a similar trial where he gives participants a smaller dose. He hopes that, in the future, creatine could be used in this way by people who have an unexpected prolonged period of being awake, such as emergency service workers, or students doing their exams. However, Terry McMorris, professor emeritus at the University of Chichester, carried out a review of 15 studies in 2024, and found that research so far fails to support the theory that creatine supplements can improve cognitive function. However, McMorris says this may be because studies he looked at used various different creatine supplement regimens. Also, he explains that many studies relied on outdated cognition tests. "Some date back 1930s – they're too easy, we don't push people enough," he says. But while McMorris says there's not enough evidence to draw any conclusions, he believes it's an area worth more research. Cognitive performance aside Studies are showing a range of other potential health benefits of creatine, including stopping the progress of tumours in some animal studies, and improving menopause symptoms. One reason for this may be that creatine could have a protective antioxidant effect that can help our bodies to weather the effects of stressors. One recent study involving 25,000 people found that, among participants aged 52 and above, for those who had the highest levels of creatine in their diets, each additional 0.09g of creatine over a two-day average was linked to a 14% reduction in cancer risk. Creatine may also have benefits to our mental health. In one study, people with depression were given creatine powder alongside a course of cognitive behavioural therapy (CBT). The researchers found that, over eight weeks, their symptoms improved more than those who had CBT without creatine. "One reason creatine might help people with depression is that it's used to a significant degree for energy production and usage in the brain," says Douglas Kalman, adjunct professor of graduate sports nutrition at Florida International University. If creatine levels are low, this affects energy production in the brain, but also the levels of neurotransmitters – chemical signals that allow nerve cells to communicate with each other – he says. This, in turn, can affect a person's mood. This finding may be especially important for vegans, says Sergej Ostojic, professor of nutrition at the University of Agder in Norway. According to some research, this group is at higher risk of depression. Creatine might be at play here, he adds, as vegans have been found to have less creatine in their muscles than those with omnivorous diets. There is even some research suggesting that creatine could even help with chronic conditions. In 2023, Ostojic and colleagues from the University of Novi Sad, Serbia, tested the effects of creatine supplements in 19 patients with long Covid. The researchers gave 4g of creatine to half the participants, and a placebo to the other half. Then they monitored their symptoms, and the levels of creatine in their brain and muscles. After six months, the team found that those who received extra creatine had improved symptoms, including less brain fog and concentration difficulties. The more severe the disease, the lower levels of creatine in their bodies had been at the beginning of the study. "The hypothesis was that the brain, under the stress of long Covid, depletes levels of creatine, which is a critical energy-supplying substance," Ostojic says. While creatine isn't a cure for long Covid, Ostojic concludes, it could provide some benefits. But there's more work to do; he wants to better understand potential gender differences at play when it comes to creatine and conditions such as long Covid. Women are more likely to develop long Covid than men and have a different creatine metabolism. Due to fluctuations in hormones, it's thought that the transport, bioavailability and synthesis of creatine in the body can change throughout a woman's life. Ostojic adds that women tend to lose more creatine through their urine and have lower levels of muscle mass compared to men. Since this is where most creatine is stored, it makes sense that women would have less creatine overall. "My preliminary feeling is that women with long Covid might respond better to creatine supplementation [than men]," he says. The lifecycle One shift in the way creatine has been researched recently is that its role is now being looked at through a person's entire lifecycle, says Kalman. For example, there's a growing body of research showing the important roles creatine may play from conception to a baby's first few years of life. The cells and tissues in our bodies use creatine as an energy source at every stage of reproduction, says Stacey Ellery, an NHMRC Peter Doherty early career research fellow at Monash University Australia. This incudes sperm motility, uterine and placental development, as well as foetal growth and breastmilk. Creatine may also have an important role in reducing the damage caused by a lack of oxygen, says Ellery, such as to foetuses during birth or in the womb. A lack of oxygen can restrict the ability of cells to generate sufficient energy in crucial tissues, such as the placenta and foetal brain, which can stunt their growth or impact their long-term health, she explains. But in the very short term, creatine can allow cells to release energy without needing oxygen. "A creatine supplement can boost the creatine available to cells for energy production during oxygen deprivation," says Ellery. "Consider it like charging a spare battery for a power outage. Keeping the cells energised lowers the risk of serious harm to the developing baby." And creatine may be critical in complicated pregnancies. Ellery has seen in her research how, in pregnant women with the potentially life-threatening condition pre-eclampsia, for example, the placenta can adapt to increase creatine levels in the mother's body. However, the safety of supplementing with creatine during pregnancy has not been studied directly yet in humans and it's important to discuss any supplements with your doctor first. More creatine seems to be sent from the mother to the baby during long and difficult labours, says Ellery, and lower levels of creatine in mothers' blood during the final months of pregnancy have been linked to a higher incidence of stillbirth, preterm birth, smaller babies and admission to intensive care. However, it is unclear why this is the case, or whether supplementing with creatine would be helpful. While research in this area is in the early stages, Ostojic recently published the first calculations of recommended daily creatine intake for infants up to 12 months old. He estimated that exclusively breastfed infants require 7 mg per day up to six months old, then 8.4 mg per day for infants aged 7-12 months. He says more data is needed. And at the other end of the lifecycle, creatine may also help with our muscle health as people develop sarcopenia, an age-related condition that reduces muscle strength and mass. "As people get older, they have less muscle tone," Kalman says. "And studies have shown that creatine could help reduce the amount of sarcopenia." Are we getting enough creatine? There is emerging evidence that most women eating a Western diet don't eat enough creatine-rich foods, says Ellery. A recent study found that six out of 10 women didn't consume the daily creatine intake recommended by researchers (13mg per kg body mass per day) and nearly one fifth of pregnant women consumed no creatine at all. Preliminary studies suggest adults require around 1g of creatine per day. Early data from population studies suggests that depression, cardiometabolic disorders and cancer are more prevalent in people who consume less than 1g of creatine per day. However, there are no official public health recommendations regarding daily creatine intake. Most people are able to get creatine from their diets, Ostojic says, but vegans may be at risk of not getting enough. Creatine is a naturally occurring compound in the body, which means it isn't defined as "essential". Essential nutrients can't be synthesised by the body and, therefore, must be supplied from foods. However, some researchers, including Ostojic, argue that creatine should be categorised as semi-essential, as it appears we can't synthesise enough. "A couple of studies suggest people who don't get any creatine from food have lower levels of creatine in their muscles, suggesting they're not able get it to the optimum point," says Ostojic. Creatine is not a silver bullet, he says, but argues it should be evaluated properly and evidence-based guidance should given to the population. Despite being the focus of many studies – and lacking in many people's diets – research on creatine's health benefits throughout our lives is still in its early stages. Researchers including Ellery are hopeful, though, that the rising academic interest in creatine will eventually translate into public health interest, so that we know which population groups would benefit from creatine supplements. * All content within this column is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The BBC is not responsible or liable for any diagnosis made by a user based on the content of this site. The BBC is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. Always consult your own GP if you're in any way concerned about your health. -- For trusted insights into better health and wellbeing rooted in science, sign up to the Health Fix newsletter, while The Essential List delivers a handpicked selection of features and insights. For more science, technology, environment and health stories from the BBC, follow us on Facebook, X and Instagram.
Yahoo
26-05-2025
- Health
- Yahoo
Creatine Is No Longer Just for Muscles. The Benefits on Brain Health, Memory, and Mood Are Shocking Experts.
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." IN A SMALL Missouri pharmacy, Drew Dible carefully measures out a five-gram dose of a fine white powder. The almost crystalline substance isn't for a customer, but for him. And it's not a prescription medication, but a supplement: creatine monohydrate. Dible is a 31-year-old pharmacist with an athletic build, standing 6'4" and weighing roughly 200 pounds. He's always stayed in shape—5Ks, 10Ks, weightlifting—but he's never taken any supplements except for a multivitamin. 'Most of this wellness stuff always struck me as a bit scammy, so I didn't waste my money on it,' he says. But Dible isn't taking creatine because he's looking to enhance his kipping power, or hit a race PR, or really for any reason related to physical fitness. He's taking creatine for his brain. When he hit his early 30s, Dible says, he wanted to hedge against any age-related mental decline. For all of us entering our 30s, distractions accumulate and the mental sharpness we took for granted in our teens and 20s gives way to something else. 'I didn't feel a lack of focus at the time so much as a desire for more focus,' Dible says. During the pandemic, he started listening to Huberman Lab, the powerhouse podcast from wellness influencer Andrew Huberman, PhD, associate professor of neurobiology at Stanford Medicine. Since 2021, Huberman has released eight episodes with 'creatine' in the title. He and his guests have extolled the numerous mental health virtues of the supplement, from boosting memory to mitigating the effects of traumatic brain injury and concussion. 'Creatine, known for its role in improving physical performance, has also been shown (in several quality clinical trials) to improve mood and help the symptoms of major depression,' Huberman posted on Twitter in 2021. He's all in—taking 10 to 15 grams daily—and so are longevity and performance expert Peter Attia, MD, and bro-whisperer extraordinaire Joe Rogan. So Dible began taking creatine, stirred into water and chugged before work. The hope was that it would help him maintain focus during his busy days. Once relegated to the dark recesses of bodybuilders' gym bags, creatine is creating all kinds of buzz in the neuroscience world for its supposed brain benefits and is muscling its way into mainstream wellness culture. You may have noticed: Creatine is everywhere. You can now find the stuff featured as the special ingredient in protein bars, energy drinks, and (because it's 2025) gummies. Next-gen supplement companies like Momentous, Thorne, and Onnit are making creatine cornerstone products—and many of them are spotlighting brain health benefits as part of their sell. SHOP OUR FAVORITE CREATINE SUPPLEMENTS The market for creatine is booming. The Vitamin Shoppe's trend report from 2023 showed creatine sales up 120 percent year over year. The global creatine supplement market is currently valued at a hulking $501 million—and projected to swell to $923 million by 2033, according to Future Market Insights. All this is wild if you consider where creatine was 35 years ago. Back then, the supplement was widely regarded as (and sometimes even marketed as) a cousin of steroids. Any talk of creatine's powers was not broadcast, and there were, supposedly, risks. Creatine could help you bulk up fast, but it might also wreck your kidneys, destroy your liver, and bloat you beyond recognition in the process. Supplementing with creatine was considered by many a potentially dangerous ploy by strength athletes in need of a boost. Now you can find the stuff at Target. What's changed? And are all these supposed brain benefits for real? TO KNOW WHERE creatine is going, it's important to know where it's been—and especially what the stuff actually is. Biologically, creatine is a compound found in red meat, fish, and milk. Your body can make creatine on its own, but not close to the levels found in modern supplements. And those supplements, up until just a few years ago, were marketed as muscle enhancers. That's because creatine's primary function, according to research from as far back as the 1930s, is to enhance performance of quick bursts of activity by producing adenosine triphosphate, or ATP, the body's energy currency. Creatine monohydrate, the synthetic form of creatine, wasn't commercially available until 1993. Taking the supplement wasn't without some sense of risk, either. Back in the early '90s, the FDA possessed limited power to regulate supplements—the Dietary Supplement Health and Education Act, which equipped the FDA with some oversight authority, wasn't passed until 1994. Plus, there were no third-party testing facilities to verify the safety and quality of supplements. (Those facilities didn't really exist until 1999.) So if you wanted to take creatine monohydrate—or, really, any supplement—you were on your own in terms of effectiveness and risk. In addition, the scientific research that existed on creatine monohydrate in the '90s was largely conducted by the same companies that were pushing supplements. Despite the roll-the-dice nature of taking creatine back then, the supplement gained popularity in key markets: professional and collegiate athletes looking for a legal competitive edge, as well as teens looking to bulk up their mirror muscles. But as creatine use spread, so, too, did the rumors that the supplement would damage your kidneys and liver—and might even be just as hazardous as steroids. A front-page New York Times story from 1997 connected deaths in wrestling to creatine use. (Soon after, the FDA determined that creatine was not the cause of death, and in fact, the weight-loss drug ephedrine may have played a role.) Bad press didn't stop supplement manufacturers from selling creatine—or trying to expand its reach. Experimental & Applied Sciences, the first big-name supplement company to market creatine for muscle builders in the '90s, was sold for $320 million in 2004 (roughly $535 million in today's money). Creatine still lingered on the fringes. Even if lifters loved it, the general public was scared off by reports of its alleged dangers. The independent scientific community still hadn't determined if the supplement even delivered on its promises, either. Except—plot twist—the research would soon come through. LET'S SAY THAT you wanted to chisel a Mount Rushmore of creatine's elite researchers. You'd honor three men: Darren Candow, PhD, of the University of Regina in Saskatchewan, Canada; Richard Kreider, PhD, of Texas A&M University; and Scott Forbes, PhD, of Brandon University in Manitoba, Canada. In 2001, for example, Candow backed up what many weightlifters and bodybuilders already knew: that supplementing with creatine and protein powder resulted in greater lean-muscle gains than with protein powder alone. In 2003, Kreider helped determine that long-term creatine supplementation (we're talking 21 months) produced zero negative health changes—including to the kidneys and liver. In 2008, Forbes and Candow showed that lifters who took creatine experienced greater muscle endurance and power on the bench press than those who didn't. The mounting evidence largely cleared creatine of its stigma. In 2007, the International Society of Sports Nutrition issued a statement saying that creatine was 'safe, effective, and ethical.' In the next decade, as online shopping made it easier for customers to buy supplements, creatine joined protein powder as a go-to for muscling up. As the popularity of creatine grew further, creatine researchers decided to comb through prior studies on the supplement. What they found was that the benefits of creatine supplementation extended far beyond the bench press. In 2017, Kreider, Candow, and their coauthors assessed nearly three decades of research—hundreds of studies—on creatine and saw a trove of potential benefits. Among the data that prior scientists had gathered, but not studied, was a link between creatine and brain health. There were signs that creatine supplementation, in clinical settings, might ease symptoms in people with neurodegenerative diseases, stroke, and even adolescent depression. This promise of creatine as a mental health hero set off a new wave of ongoing research on the supplement. 'We're seeing a lot of other applications for creatine now in terms of its role with certain neurodegenerative diseases, its role in brain health, and potentially both a prophylactic and treatment role for [traumatic brain injury] and concussion,' says Shawn Arent, PhD, CSCS*D, chair of the department of exercise science at the University of South Carolina. For instance, one 2024 meta-analysis of 16 creatine studies in Frontiers in Nutrition found that supplementation may improve memory, attention, and information processing in adults. Even more surprising: A Scientific Reports study from last year found that an acute dose of 15 to 20 grams of creatine monohydrate actually mitigated the drag of a bad night's sleep by revving up the brain's mitochondria. The possible mechanism behind creatine's mental health benefits is complex. Scientists believe that your brain, like your muscles, is metabolically active, accounting for as much as 20 percent of your body's energy consumption. Your gray matter—while not a muscle—may also store ATP, that valuable energetic compound made from creatine, which it uses for tasks and its general health. So influencers and forward-looking supplement companies might be onto something with their creatine-for-all recommendations. Emphasis on might. IF EXPERIMENTAL & Applied Sciences was the company that pushed creatine monohydrate into the world of muscle builders, Momentous is the company best known today for pushing the supplement to everyone else. The 'human performance' company (don't call it a supplement seller) was founded in 2016, but it struggled to find success in a crowded supplement market. In 2021, Jeff Byers, the current CEO of Momentous, along with business colleague Erica Good bought the company. Byers's résumé is far-ranging and includes both an MBA from the University of Southern California and a four-year career as an NFL center. 'In my playing days, I never understood creatine beyond building muscle mass,' Byers says. 'I didn't realize the cognitive and neuroprotective benefits until about three or four years ago.' And Good has said in company materials that, after watching her grandmother slip away to Alzheimer's, 'I'm a daily user of creatine…and probably will be for life.' In 2022, Momentous decided to lean in harder on the brain sell of its creatine supplement, which it had launched the year before with some success. But Byers says the decision to emphasize the mental benefits of creatine didn't come without lots of input. 'We started hearing more and more about it from our advisory board and research partners,' he says. 'Everyone was telling us that this is what people should be doing for long-term brain health.' On the product's label, Momentous now advertises: 'Daily supplementation may help improve muscle performance and cognitive function.' (Emphasis added.) The move, along with stronger messaging around creatine and brain health in its press and marketing materials, worked. Creatine is now one of Momentous's best-selling supplements and is sold as part of the Momentous Three, a $130 bundle of the company's most essential products (the others being protein powder and an omega-3 supplement). Momentous's advisory board is vast. Beyond pro athletes and coaches, it includes human-performance scientist Andy Galpin, PhD, and neurophysiologist Louisa Nicola, who has a master's degree in medicine. And since 2022, Momentous has also had one high-powered creatine advocate on its board: Andrew Huberman. Byers says Huberman had a direct role in the company's pivot to focusing on creatine for brain health. (Huberman discloses on his website that he receives financial compensation from Momentous for serving as a scientific advisor. Momentous is a former sponsor of Huberman Lab. Huberman did not respond to a request for comment for this article.) Byers predicts that creatine will become a staple for Americans, much as multivitamins are. 'Our market is everyone—from executives to stay-at-home parents to seniors—who can benefit from taking creatine daily,' he says. That older demo is especially interesting. Sales of brain health supplements (not just creatine) are projected to rise, due in part to baby boomers looking to slow or prevent cognitive disorders. Seniors. Taking creatine. Who would have thought, right? FIRST, UNDERSTAND THAT the overwhelming majority of creatine supplements on the market still aren't third-party certified for sports, meaning that athletes who routinely take them may risk being banned if their creatine is tainted and they're tested. Also concerning: Uncertified products may not contain the level of creatine advertised on the label. Which is important because, second, dosing is critical. The actual amount of creatine in products can vary widely—especially in packaged foods and drinks looking to hitch their wagons to the next creatine gold rush. Swoly Creatine Mono Gummies contain four grams in five gummies. Creatine-enhanced energy bars like Fx Chocolate's Yes Whey!!! have only two grams per serving. LifeAid's FitAid RX creatine recovery drinks don't even list the amount of creatine per can. 'For most people, five grams will get the job done,' says Arent, the exercise scientist. But that's five grams daily for as long as you want to see physical results. And that five grams is for muscle growth and performance benefits only. Science hasn't yet established a threshold for cognitive gains—some researchers believe that it might be at least 10 grams and as much as 15. (The bulk of the research currently indicates that taking 0.1 grams per kilogram of body mass per day is safe.) As far-reaching as these potential cognitive benefits are, though, some experts urge caution for an important reason: Most research on creatine supplementation and brain health has been conducted on people who are deficient in creatine—not healthy people. A 2024 review in Behavioural Brain Research concluded that creatine supplementation has no significant effect on the brain health of young, healthy participants—and only mixed results for those with creatine deficiencies (vegans/vegetarians, the elderly, the sleep deprived, and the mentally fatigued). 'Remember, correction of any nutritional deficiency often shows really dramatic effects. We have a long history of people trying to extrapolate that to populations without the nutritional deficiency, and it never works out,' says Peter Robinson, MD, clinical assistant professor of neurology at The Ohio State University, who has been tracking creatine research. 'In other words, creatine doesn't appear likely to turn healthy individuals into superhumans.' So while the optimization camps push for everyone to take creatine for the mental health benefits, the scientific community isn't there yet—and may never be. But for the physical benefits, Arent says go for it—with conditions. 'Creatine monohydrate is still the go-to,' he explains. 'There are plenty of [other forms of creatine supplements], but if they have been shown to work, they work no better than creatine monohydrate.' Avoid liquid forms (creatine's effectiveness diminishes over time in a solution), find a product with five grams per dose, and make sure that product is third-party certified to ensure quality. 'Creatine should start to be considered part of an overall health plan,' Arent says. 'The same way we look at the importance of resistance training and aerobic exercise, and [it's] arguably even more important than a multivitamin.' Dible, the pharmacist in Missouri, says he has felt a subtle mental edge since he began his daily creatine regimen. 'I've started using it myself as a sort of personal biohacking project. I want to see if I notice any improvements in memory or focus.' Still, Dible says, he's not 100 percent convinced. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
