Sometimes, an old dog can teach us new tricks. One such “old dog” is creatine. It was discovered in 1869 – 157 years ago. That’s even older than Jacob Zuma! As of today, PubMed (the US government’s library of peer-reviewed medical research) lists 10,178 articles on the topic of creatine. About HALF of those were published in the past 15 years! Science has finally woken up to the intriguing roles this substance plays in the human body.
Now, truth be told, only a fraction of those studies dealt with creatine as a supplement, but that is also changing fast. The logic behind supplementation is more or less, “If the body’s own creatine has this effect, can we get more of this effect by supplementing?” This kind of thinking does not always bring benefit, but in the case of creatine, it paid off – in spades. Creatinine has a few trick cards up its sleeve that will warm your heart (without costing you a diamond)!
Today, we’re launching our brand new Pure Powder Creatine 300 g product, which gives us a great excuse to take a closer look at the many health benefits of creatine supplementation. In fact, it is probably no exaggeration to call creatine the “Swiss Army Knife of Supplements”.
Brain, Mind & Mood
– Improves memory and learning
– Neuroprotection: Protects nerves from damage due to low oxygen or other stressors.
– May slow down cognitive decline (dementia).
– Depression: Reduces depressive symptoms.
– Stroke & Traumatic Brain Injury: Faster recovery, less permanent damage
– May improve or slow motor symptom progression in Parkinson’s disease.
– May reduce seizure frequency in some individuals with epilepsy (adjunctive treatment).
Muscles
– Improves muscle strength by 5-15%.
– Increases muscle mass & size.
– Enhances power output during high-intensity, short-duration efforts
– Increases total work performed during intense exercise.
– Extends time to fatigue in endurance activities
– Reduces soreness and speeds return to training
Bone & Joint Health
– May increase bone mineral density.
– May reduce fracture risk.
– Supports cartilage health.
– May reduce joint degradation in osteoarthritis.
Cardiovascular Health
May reduce resting systolic blood pressure slightly.
– May improve endothelial function (arterial wall health).
– Supports the heart muscle in cardiac failure = better exercise tolerance.
Metabolic Health
– Improves insulin sensitivity
– May reduce fasting blood glucose
– Modest improvements in triglycerides and lipid ratios.
Energy
– Acts as a phosphate donor to regenerate ATP during high-demand periods.
– Improved cellular energy production.
– Supports optimal mitochondrial energy production.
– Beneficial for chronic fatigue and post-viral recovery.
Longevity
– Supports telomere length maintenance, an indicator of longevity.
– Reduces other markers of cellular ageing.
– Enhances muscle quality and strength in older adults.
– Helps maintain muscle mass and strength in older populations.
– Reduces frailty and fall risk.
Immune Support
– Supports immune modulation
– Reduces systemic inflammatory markers (IL-6, TNF-α, CRP)
– Useful in chronic inflammatory conditions and post-viral recovery (Long Covid)
Who Needs Creatine?
– Vegans & vegetarians (creatine is not found in plants)
– The elderly (losing muscle mass)
– The chronically ill
– Athletes
Who Should Avoid Creatine?
Creatine monohydrate has one of the best safety profiles of any supplement, but some people should be careful.
– Medical guidance advises against creatine supplementation in people with impaired kidney function.
– Those going for blood tests (may interfere with results)
How Do I Take Creatine?
Conventional wisdom dictates that it is best to start creatine supplementation with a loading dose for a week, followed by a maintenance dose thereafter. Since creatine is extremely safe; however, you may elect to continue the loading dose if you like the effects you’re getting.
Loading dose: 20g daily for 7 days.
Maintenance dose: 5 – 10g daily.
Creatine monohydrate is taste neutral. No yuck! You can add it to water or your smoothie or any other vehicle you like.
Timing: Creatine dosing is not time-dependent; consistent daily intake is far more important than timing relative to meals or exercise
Hydration: Since creatine draws water into muscle cells, extra water intake is essential.
Note 1: The muscle benefits of creatine are only apparent in those who are actually working out. Don’t expect to drink creatine and have your muscles grow while you’re sitting in front of the telly.
Note 2: About 20% of the population are “non-responders” due to genetic factors (high baseline creatine synthesis or low creatine transporter efficiency). If you follow the dosing guidelines and don’t feel any difference, you’re probably a non-responder.
Don’t lose out on extra energy!
To your (energised) health!
The Team at Integrow Health
