6 Benefits of Using Creatine
Sophia Williams
2026-03-25
4 min. read
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Creatine is a particularly popular dietary supplement among individuals who workout in gyms. This is due to its confirmed anabolic effects and the influence it has on anaerobic physical activity, which is strength training. Therefore, creatine is primarily found in athlete supplement stores, and its presence in pharmacies is scarce. However, this does not mean that its use only increases potency. Creatine has many other benefits that surpass its impact on typical sports indicators. Creatine increases the level of phosphocreatine, a high-energy compound used during physical activity, in muscles and additionally hydrates muscle tissue, creating a highly anabolic environment. For athletes, this can bring additional benefits related to replenishing other energy reserves. Below is a list of 6 benefits of utilizing creatine, which are not typically discussed.
Enhancing your cognitive abilities
An examination, a test or an interview all require concentration, rapid information processing and proper brain function. Fortunately, creatine can help. It is stored not only in the muscles, but also in the brain, where it also serves as a backup source of energy while storing phosphorus residues. The high level of creatine in the brain protects our neurons from the effects of glutamate-induced excitability. A study conducted by Dr David Benton of Swansea University found that creatine supplementation in vegetarians significantly improves memory even after 5 days.
Creatine - hydrophilic compound
Creatine, being a hydrophilic compound, is soluble in water and can transport water particles. Upon absorption into muscle cells, it attracts water molecules, increasing their volume, and creating an anabolic environment. Improved hydration also decreases the risk of contractions and enhances the performance of an athlete. Dr. Michael Powers demonstrated in his 2003 study that even just a week of creatine supplementation can help increase the amount of water in the body by 1.37 liters.
Expedited glycogen synthesis process
The velocity of the glycogen synthesis process is directly associated with the cell size. Observed cell swelling during creatinine intake and fluid accumulation leads to an acceleration in the glycogen synthesis process. Early research has shown that muscle cells exposed to hypotonic solution, which resulted in their swelling, experienced a 75% increase in the rate of glycogen synthesis. Conversely, a hypertonic solution that decreases cell size slows down the glycogen synthesis process by 31%.
Limiting the perception of fatigue
The central perception of fatigue, manifesting during exercise as labored breathing or lack of motivation for action, is a result of the excessive production of the serotonin neurotransmitter and the depletion of dopamine. A high ratio of serotonin to dopamine during physical exertion puts the body in a state unfavorable for athletic achievements. Creatine exhibits properties of dopamine synthesis, leading to a reduction in the sensation of fatigue. Research shows this effect even at a daily dosage of 5 g of creatine.
How to Effectively Cope with Depression
Although creatine is not an antidepressant, it can support physiological processes that aid in combating this ailment. These properties of creatine are likely due to its influence on the neurotransmitter dopamine, as mentioned above. As little as 0.1 mg of creatine per kilogram of body weight has been found to enhance the dopaminergic effects of dopamine receptors in the brain.
Inhibition of myostatin function
Myostatin, a protein present in muscles, acts as an inhibitor that limits muscle mass growth. Animals that are devoid of myostatin due to genetic mutations grow to monstrous sizes. In humans, we observe an increase in myostatin levels after gaining some muscle mass through structured strength training, almost as if the body is signaling that muscle mass is already sufficient. Miostatin poses a hindrance to many bodybuilders and activists who wish to showcase an impressive physique - fortunately, research suggests that creatine can lead to its inhibition. Specifically, a study published in 2010 in the scientific journal "Molecular and cellular endocrinology" showed that 8-week supplementation with creatine helped reduce myostatin activity by up to 17%, which should translate to an increased potential for building muscle mass.