Daily Maverick: what is known about proven and unconfirmed properties of creatine
In South Africa, Daily Maverick described creatine as one of the most extensively studied sports supplements. Evidence suggests that it may support strength, explosive power and the ability to repeat short high-intensity efforts. At the same time, there is currently no convincing evidence of the supplement’s benefits for bone density, improved sleep, prevention of neurodegenerative diseases or cardiovascular protection, Daily Maverick reports.
Creatine is a natural compound formed from amino acids. The body produces some of this substance itself, while the rest comes mainly from meat and fish. About 95% of creatine stores are kept in muscles. Regular supplementation increases the content of creatine and phosphocreatine in muscle tissue, helping to restore adenosine triphosphate more quickly — the direct source of energy for cells.
Which types of exercise have evidence of creatine’s effectiveness
Sports medicine physician Lervasen Pillay of the University of Pretoria noted that creatine’s effects are best supported for activities requiring repeated short, powerful efforts. These include sprinting, strength exercises, rugby, football, tennis, squash, rowing and gym training.
The supplement does not build muscle on its own, but it may make it possible to complete an additional repetition, lift slightly more weight or perform one more high-quality sprint before fatigue sets in. With long-term regular training, this may contribute to increased strength and muscle development. A single dose before a start does not produce an immediate effect, since the result is linked to the accumulation of creatine in the muscles.
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There are encouraging data for older people: combining creatine with strength training may help preserve or increase muscle mass and strength. Studies involving women, especially during perimenopause and after menopause, as well as older people, are still less represented than studies involving men.
Uncertain effects and safety
Some controlled studies indicate that creatine may affect memory or attention and reduce declines in cognitive performance during significant sleep deprivation. However, there is no adequate evidence that it improves sleep or prevents Alzheimer’s or Parkinson’s disease. Data on its effects on bone density and the cardiovascular system also remain unconvincing.
Pillay views creatine as a possible supportive aid for cancer patients who can continue exercising during treatment in order to maintain muscle strength. At the same time, he emphasized that the supplement does not treat cancer and that this area requires stronger clinical research.
Dietitian Marie McGregor said that creatine monohydrate at recommended doses has a good safety profile for healthy adults. The usual maintenance dose is three to five grams per day; a loading phase of approximately 20 grams per day for five to seven days is not mandatory. People with kidney disease and pregnant women should discuss taking the supplement with a doctor. Possible early effects include slight weight gain, as creatine promotes the entry of water into muscle cells, while large doses on an empty stomach may cause stomach discomfort.
