Many people have heard of athletes taking creatine for muscle growth and enhanced performance, but can the supplement help people who aren’t athletes?
Yes, taking creatine is beneficial for non-athletes and can support other daily functions, like energy, cognition, and general well-being. Creatine is gaining recognition for its health benefits beyond athletics, making it a worthy supplement for individuals to incorporate into their daily routines.
What Is Creatine and How Does It Work?
Creatine is an amino acid compound naturally found in meat sources and is produced by the liver, kidney, and pancreas in small amounts. It’s particularly beneficial as a rapid energy source for muscles, which is why athletes traditionally use it. Creatine replenishes the ATP stores during high-intensity activities.
The muscles’ primary energy source relies on creatine first before turning to glycogen and fatty acids. It’s essential to have sufficient creatine in the body for proper bodily functions.
Creatine’s Cognitive and Health Benefits
Recent research has shown the immense benefits of taking creatine supplements beyond athletic performance. There is evidence for potential improvements in memory, spatial awareness, and fall prevention in older adults who take creatine. The supplement could have significant benefits even for elderly populations, contrasting the current bias that creatine is only for athletes.
There are also metabolic advantages to taking creatine. Creatine can enhance glucose metabolism by stimulating GLUT4 transporters in muscle cells. This allows for better energy use during exercise and could improve overall muscle health. Additionally, there are indications that creatine could be advantageous for pre-diabetes and type 2 diabetes management by stimulating insulin creation.
Supplementation: Dosage and Administration Recommendations
New creatine supplement takers can participate in what is known as the “loading phase,” which is an optional strategy of temporarily taking higher doses to increase the muscle store of creatine quickly. During the optional loading phase, people should take about 20g per day for 5 to 7 days, splitting the amount into 3 to 4 servings throughout the day.
The maintenance phase includes taking 3g to 5g daily, while older adults can take up to 7-8g every day. Creatine can be taken continuously despite misconceptions that it should be taken in cycles. The supplement may cause temporary water retention but will not increase fat. This additional water weight should subside within the first week. Make sure to stay well hydrated, which will decrease the possibility of water retention.
Creatine is most commonly taken as a powder that can easily be mixed into water, juice, or protein shakes.
Complement’s Role in the Creation of Creatine Products
Complement creates vegan, lab-manufactured creatine powder. It is 99.9% pure and is formulated to be highly bioavailable for optimal absorption. The brand’s products undergo rigorous third-party testing to ensure every batch maintains a high-quality standard. Complement uses a unique creatine monohydrate called Creavitalis, which is formulated for rapid absorption.
“Creatine isn’t just for athletes—it’s a powerful tool for enhancing energy, cognitive function, and even metabolic health. At Complement, we’ve worked hard to deliver the purest, most bioavailable creatine to help people achieve their wellness goals, no matter their lifestyle,” says Cyrus Khambatta, PhD Nutritional Biochemistry and cofounder of Mastering Diabetes.
Creatine’s Utility In Daily Lives
Creatine is now becoming known as a supplement beyond athleticism. Its versatile uses can increase energy levels, support cognitive health, and enhance overall well-being.
Supplementing creatine may have potential benefits for athletes, non-athletic adults, and elderly populations. Further research may uncover other benefits beyond cognitive and muscular support. The research behind its benefits supports creatine as a routine supplement in most adults’ daily lives.
Consider taking creatine as part of a holistic approach to your health. Consult your doctor, follow brand recommendations for optimal dosages, and see the positive effects creatine can have on your everyday life.
