Supports many other functions in muscles

Creatine is a popular and effective supplement for adding muscle mass

It can alter numerous cellular pathways that lead to new muscle growth. For example, it boosts the formation of proteins that can increase the size of muscle fibers

It can also raise levels of insulin-like growth factor 1 (IGF-1), a hormone that promotes increases in muscle mass

What’s more, creatine supplements can increase the water content of your muscles. This is known as cell volumization and can quickly increase muscle size

Additionally, some research indicates that creatine decreases levels of myostatin, a molecule responsible for stunting muscle growth. Reducing myostatin can help you build muscle faster

Speeds muscle growth

According to a position statement from The International Society of Sports Nutrition, creatine is the world’s most effective supplement for adding muscle mass

Taking it for as few as 5–7 days has been shown to significantly increase lean body weight and muscle size.

This initial rise is caused by increases in the water content of your muscles

Over the long term, it also aids in muscle fiber growth by signaling key biological pathways and boosting gym performance

In one study of a 6-week training regimen followed by a 3-week detraining period, participants who used creatine added 4.4 pounds (2 kg) more muscle mass, on average, than the control group, who showed no gains at all

Similarly, a comprehensive review demonstrated a clear increase in muscle mass among those taking creatine, compared with those performing the same training regimen without creatine

Of the many popular sports supplements on the market, creatine consistently ranks among the best athletic performance supplements available. Its advantages include being relatively inexpensive and having been verified safe when compared with many other sports supplements

May fight other neurological diseases

A key factor in several neurological diseases is a reduction of phosphocreatine in your brain

Since creatine can increase these levels, it may help reduce or slow disease progression.

In mice with Huntington’s disease, creatine restored the brain’s phosphocreatine stores to 72% of pre-disease levels, compared with only 26% for control mice

This restoration of phosphocreatine helped maintain daily function and reduced cell death by around 25%

Research in animals suggests that taking creatine supplements may treat other diseases too, including

• Alzheimer’s disease
• ischemic stroke
• epilepsy
• brain or spinal cord injuries

Creatine has also shown benefits against amyotrophic lateral sclerosis (ALS), a disease that affects the motor neurons that are essential for movement. It improved motor function, reduced muscle loss, and extended survival rate by 17%

Although more studies are needed in humans, some researchers believe that creatine supplements can serve as a defense against neurological diseases when used alongside conventional medicines.

Can improve brain function

Creatine plays an important role in brain health and function

Research demonstrates that your brain requires a significant amount of ATP when performing difficult tasks

Supplements can increase phosphocreatine stores in your brain to help it produce more ATP. Creatine may also aid brain function by increasing dopamine levels and mitochondrial function

As meat is the best dietary source of creatine, vegetarians often have low levels. One study on creatine supplements in vegetarians found a 20–50% improvement in some memory and intelligence test scores

For older individuals, supplementing with creatine for 2 weeks significantly improved memory and recall ability

In older adults, creatine may boost brain function, protect against neurological diseases, and reduce age-related loss of muscle and strength

Despite such positive findings, more research is needed in young, healthy individuals who eat meat or fish regularly.

 Safe and easy to use

Along with creatine’s diverse benefits, it’s one of the cheapest and safest supplements available. You can find a wide selection online.

It has been researched for more than 200 years, and numerous studies support its safety for long-term use. Clinical trials lasting up to 5 years report no adverse effects in healthy individuals

What’s more, supplementing is very easy — simply take 3–5 grams of creatine monohydrate powder per day