"Olympians tout it, fitness influencers experiment with it, and Patrick Schwarzenegger's gym bro character in 'The White Lotus' added it to his famous shake," said The Guardian. Creatine, long popular among athletes and bodybuilders for boosting performance, was once called a "wonder drug" by former footballer Ian Wright. Now, scientists are increasingly curious about its wider potential benefits for cognitive and mental health.
What is it? Made from three amino acids and produced in the liver, kidneys and pancreas, creatine is mostly stored in muscles and enhances the regeneration of adenosine triphosphate, the "basic fuel body cells rely on to produce energy," James Goodwin, of the Brain Health Network, said to The Times. ATP delivers energy faster than glucose or oxygen, making it valuable during high-intensity exercise.
The body produces about 1 gram of creatine daily, which "typically isn't enough for our total requirements," said BBC Future. Most people get additional creatine from animal proteins, like meat and oily fish, or from a supplement, usually creatine monohydrate.
Why is it so popular? Creatine "exploded as a consumer product" in the 1990s, after "influential" Swedish research showed its effectiveness in "improving stamina and recovery during short bursts of physical exercise," said Vox. Creatine powder "hit the shelves of drugstores and workout gyms" as a cheap, easy way for bodybuilders and exercise fanatics to improve. Today, one in four adults have used creatine, with $400 million worth of it sold in the U.S. every year.
What else can it do? Over the past 20 years, studies have suggested that creatine might have cognitive benefits because of the role it plays in neurogenesis (the formation of new neurons in the brain). Research has linked creatine supplementation to improved memory and brain health, increased energy, and alleviation of depression.
Scientists are exploring whether creatine could help ease depression symptoms by "supporting brain energy, memory, attention and information-processing speed and promoting dopamine and serotonin production," said The Guardian. A 2024 meta-review of studies suggested that creatine is effective in supplementing other treatments, such as antidepressants and CBT. The benefits of creatine are also a "hot topic for women in perimenopause and menopause," said Axios, because of its potential for maintaining cognitive function, bone health and muscle mass. |