Creatine & our health

Creatine - not just bro science??

You may have heard about creatine as a work out supplement, but its impact is far reaching beyond gym gains. Learn about what it is, and how it can help multiple health concerns.

What is creatine?

Creatine is a naturally occurring substance in our body that is formed from amino acids. We absorb creating from red meat and seafood in our diet, and our body also naturally produces creatine in our liver, kidney and pancreas at a rate of about 1g per day. Most of our creatine (95%) is found in our skeletal muscles (these are the big ones like: glutes, hamstrings, quads, biceps etc.) but a smaller amount is present in our brain.

What does creatine do?

If you remember high school biology you might remember things like the Kreb’s cycle and ATP. If you don’t, no need to worry: creatine essentially helps our body buffer and maintain ATP in our cells. ATP is a chemical our cells use as a source of energy, so the more we have the more work our cell is able to do.

Where do we see benefit for creatine?

Traditionally most of the research in creatine has been centred around muscle metabolism and sport performance, however we are starting to see potential benefit and therapeutic research in the world of brain health.

How does creatine help muscles?

Muscle cells are very metabolically active (they use a lot of energy!) and therefore run through their ATP stores quickly. When muscles have a higher concentration of creatine it increases the amount of work the muscles can do before tiring. This leads to increased sport performance, resistance to fatigue, and increased muscle mass when paired with the right training.

Creatine and the brain

The brain is a highly metabolic organ, using a lot of energy to complete its tasks. The same principle that higher creatine levels within the cells of the brain leads to better outputs is starting to be investigated for a variety of brain related concerns.

When our brain is under various stressors, it can reduce the creatine stores it has which can lead to cognitive impairment. These stressors can be acute or chronic. Acute stressors include sleep deprivation, mental fatigue, and exhaustive exercise. Chronic stressors may include aging, depression, post-concussion symptoms and post traumatic stress disorder.

What about concussions?

Concussions or mild traumatic brain injuries can cause a variety of chemical changes to the brain including inflammation and setting off what is called a “metabolic cascade” in our brains. Essentially what that means is when the trauma occurs, the cells start to use up energy in chemical reactions. Eventually this leads to a lack of energy available or energy-deficit. This state can lead to mood changes, headaches and other symptoms consistent with post concussion syndrome. Creatine can offer support post concussions (or pre-concussion if you partake in an activity with higher risk of concussion such as football, hockey, soccer etc.) to help reset the energy deficit that has occurred, or to buffer the metabolic cascade.

Can we supplement creatine to increase our levels?

Yes! It is well documented that creatine supplementation increases the concentration of creatine in our skeletal muscles. As for our brain, our current understanding is that supplementation does increase our brain levels - just not to the same extent as our muscles.

Who should take creatine?

If you have a history of concussion, play a sport that puts you at risk for concussion, experience depression or other mental health concerns speak to your health care provider about whether creatine would make sense for your case. Creatine levels may be reduced in vegetarians or vegans, and in women.

Does creatine cause weight gain?

Creatine supplements do not contribute to weight gain. Alongside resistance training, creatine can increase muscle mass, and reduce body fat.

Who should I talk to?

As naturopathic doctors (and athletes!) we are well versed in the research on creatine for health and sport performance. Book a complimentary meet and greet appointment with us to learn more about how we can support your health goals.