Creatine is a naturally occurring compound that plays a critical role in cellular energy recycling by regenerating ATP, the primary energy currency, in muscle and brain tissue. Supplementation increases phosphocreatine stores, enhancing high-intensity performance, supporting muscle mass retention against age-related sarcopenia, and potentially improving cognitive function and mood.
Verdict
A safe, effective, and low-cost intervention for muscle and brain health.
HEALTHSPAN IMPACT
Moderate
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$10 - $25
Protocol
- A daily maintenance dose of 3-5 grams is common for long-term use.
- A 'loading phase' of 20 grams per day for 5-7 days is optional and not required for long-term benefits.
Flags
- May cause minor gastrointestinal distress or water retention, especially during a loading phase.
- Individuals with pre-existing kidney disease should consult a physician before use.
- Ensure adequate hydration, as creatine draws water into muscle cells.