{"id":402533,"date":"2022-11-18T12:35:47","date_gmt":"2022-11-18T11:35:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=402533"},"modified":"2022-11-18T12:35:48","modified_gmt":"2022-11-18T11:35:48","slug":"creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/","title":{"rendered":"Creatine Is Not Just for Muscles and Strength. What Are Its Effects on the Brain, Immunity and Overall Health?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#What_is_creatine\" title=\"What is creatine?\">What is creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#What_food_contains_creatine\" title=\"What food contains creatine?\">What food contains creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#How_does_creatine_work\" title=\"How does creatine work?\">How does creatine work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#What_are_the_effects_of_creatine_on_health\" title=\"What are the effects of creatine on health?\">What are the effects of creatine on health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#Should_you_supplement_with_creatine\" title=\"Should you supplement with creatine?\">Should you supplement with creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#How_to_take_creatine_and_which_creatine_is_the_best\" title=\"How to take creatine and which creatine is the best?\">How to take creatine and which creatine is the best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#Is_creatine_safe_and_how_long_to_take_it_for\" title=\"Is creatine safe and how long to take it for?\">Is creatine safe and how long to take it for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Creatine is a well-known and popular nutritional supplement among athletes who want to improve their sports performance, increase their strength or gain muscle mass. It&nbsp;is one of the most <strong>researched <\/strong>and <strong>well-<\/strong><strong>known<\/strong>&nbsp;supplements.&nbsp;However, not many people use it because of its <strong>other benefits<\/strong>. Creatine does not only affect sports performance, but also, for example, the processes of the <strong>brain <\/strong>and <strong>the nervous system<\/strong>, the function of the <strong>immunity <\/strong>or <strong>mental health<\/strong>. That&#8217;s why today we will focus on other and perhaps even surprising benefits of creatine that go beyond just strength and muscles.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">In this article you will find out about the effects of creatine on:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#sports-performance\">sports performance<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#regeneration\">regeneration<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#brain\">brain<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#mental-disorders\">mental disorders<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#nervous-system\">nervous system<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#course-of-neurodegenerative-diseases\">neurodegenerative diseases<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#blood-sugar-levels\"><strong>glycemia<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#heart-health\">heart health<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#immunity\">immunity<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#fatigue\">fatigue<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#skin-health\">skin health<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#healthy-ageing\">healthy ageing<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_creatine\"><\/span>What is creatine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Creatine<\/strong><\/a> is a substance that is naturally found in the human body. It consists of the amino acids such<strong>&nbsp;arginine<\/strong>,<strong>&nbsp;glycine<\/strong>&nbsp;and<strong>&nbsp;methionine,<\/strong> from which your body can produce creatine.<strong>&nbsp;<\/strong>The main task of creatine is the<strong>&nbsp;immediate supply of energy<\/strong>&nbsp;to tissues with an<strong>&nbsp;increased need<\/strong> for&nbsp;it, such as<strong>&nbsp;muscles<\/strong>&nbsp;and<strong> the brain<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Up to&nbsp;<strong>95% of creatine<\/strong>&nbsp;in the body is stored in&nbsp;<strong>skeletal muscles<\/strong>, and the rest is found in the brain, kidneys, liver and, in men, in the testicles.&nbsp;An average 70 kg man has approximately&nbsp;<strong>120 to 140 g of creatine<\/strong> stored in his body.&nbsp;However, about&nbsp;<strong>1-2%<\/strong> of this amount is naturally converted into <strong>creatinine<\/strong>, which is excreted in the&nbsp;<strong>urine<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The body needs to supplement this amount of 1-3 g of creatine in order to maintain its normal level. That&nbsp;mainly depends on the <strong>amount of muscle mass<\/strong>. About <strong>half comes from your diet<\/strong> and the rest the body <strong>creates on its own. <\/strong>Creatine is produced in the body mainly by the liver and in a smaller amount by the pancreas and kidneys. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thanks to&nbsp;<strong>a normal diverse diet<\/strong>, your creatine reserves in the body are filled to roughly <strong>60-80%<\/strong>. By supplementing, these reserves can be increased by the missing <strong>20-40%<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/image00054-1124x749.jpeg\" alt=\"What are the effects of creatine?\" class=\"wp-image-401735\" width=\"843\" height=\"562\" title=\"What are the effects of creatine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00054-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_food_contains_creatine\"><\/span>What food contains creatine? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Similar to humans, creatine in animals is mainly stored in skeletal muscles. Therefore, its best sources are animal foods such as <strong>meat and fish.&nbsp;<\/strong>A certain amount of creatine is also found in the <strong>intestines<\/strong>. For example, <strong>vegans <\/strong>and <strong>vegetarians<\/strong>, who don&#8217;t consume these foods, often have <strong>reduced <\/strong>creatine <strong>reserves<\/strong> and could benefit from its supplementation.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For people who eat meat and fish, it might be interesting to know that on average they contain <strong>3-5 g of creatine per 1 kg<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">On average, how much creatine do specific types of meat, variety meats and fish contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Beef<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Chicken<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Rabbit<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Kidneys<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Beef Liver<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuna<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Salmon<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Creatine Content (g\/1 kg)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 &#8211; 5.5*<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 &#8211; 4.1*<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.23<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5<\/td><\/tr><\/tbody><\/table><figcaption>*obsah z\u00e1vis\u00ed na druhu m\u00e4sa , <span style=\"color:#ff6600\" class=\"tadv-color\">[13,17,20]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>From a regular <strong>150 g<\/strong>&nbsp;portion&nbsp;of <strong>beef<\/strong>, you can obtain approximately <strong>0.6 g of creatine<\/strong> which is close to approximately <strong>half the amount<\/strong> that you should obtain <strong>from your diet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3885,28080,61477,256,53215,29667,28876\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_creatine_work\"><\/span>How does creatine work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine serves as&nbsp;<strong>an immediate source of energy<\/strong>, thanks to the fact that it can very quickly <strong>regenerate the adenosine triphosphate<\/strong> (<strong>ATP<\/strong>), which&nbsp;is <strong>the main source of energy<\/strong> in the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>After using the energy from ATP, for example when running or lifting weights, the <strong>ADP (adenosine diphosphate)<\/strong> molecule is created. However, in order to draw additional energy, <strong>ADP<\/strong> must be <strong>converted back to ATP<\/strong>.&nbsp;However, in certain situations, for example during intense anaerobic exercise, ATP cannot be regenerated quickly enough. That&#8217;s when creatine comes into play.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Roughly&nbsp;<strong>60%<\/strong> of creatine is found in the body in the form of <strong>phosphocreatine. <\/strong>Phosphocreatine contains a phosphate group, which, if necessary, quickly binds to ADP and creates ATP. This role of creatine is most important in situations when the body needs an immediate and abundant supply of energy, such as in the case of the already mentioned high-intensity performances. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, muscle mass is not the only part of the body that needs a quick supply of energy. This function of creatine is also used in other processes in the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-749x1124.jpg\" alt=\"The effect of creatine on strength\" class=\"wp-image-401758\" title=\"The effect of creatine on strength\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_5767.jpg 1600w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_effects_of_creatine_on_health\"><\/span>What are the effects of creatine on health?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine is well-known among athletes, who use it to <strong>improve their performance, <\/strong><strong>support strength <\/strong>or aid <strong>building muscles.&nbsp;<\/strong>However, its benefits don&#8217;t end there. It turns out that creatine also plays an important role in, for example, <strong>neurological processes, <\/strong><strong>regeneration<\/strong> or maintaining <strong>a stable blood sugar levels<\/strong>. What are the effects of creatine?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">1. It supports strength, performance and growth of muscle mass<\/h3>\n\n\n\n<p>The best-known and most researched effect of creatine is its ability to immediately provide <strong>energy <\/strong>to the muscles and thus&nbsp;<strong>improve&nbsp;<\/strong><strong>performance and strength<\/strong>.&nbsp;The use of creatine increases&nbsp;<strong>the reserves of creatine phosphate in the muscles<\/strong>, which can subsequently be used during repeated short periods of high-intensity exercise.&nbsp;It allows you to maintain a higher intensity of performance and thus achieve better results.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine supplementation also helps with the growth of muscle mass.&nbsp;Creatine likely contributes to the <strong>formation of proteins<\/strong> that make up muscle fibres.&nbsp;In addition,&nbsp;<strong>it also binds a certain amount of water<\/strong>, which increases its&nbsp;<strong>content in muscle cells<\/strong>.&nbsp;This subsequently causes a&nbsp;<strong>higher volume and weight of the muscles<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nIf you want to learn more about the effect of creatine on sports performance and muscle mass, read our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-creatine-guide-for-maximum-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>A Creatine Guide for Maximum Muscle Growth.<\/strong><\/a>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneration\">2. It has a positive effect on regeneration<\/h3>\n\n\n\n<p>Creatine apparently helps the body to <strong>regenerate after a demanding physical exercise<\/strong>.&nbsp;Creatine supports the storage of dietary carbohydrates in the form of <strong>glycogen<\/strong> in the muscles. Glycogen is&nbsp;important for the proper regeneration of muscle mass, which can also help prevent overtraining. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During demanding physical performance, for example strength training, <strong>muscle fibres are naturally damaged<\/strong>.&nbsp;Creatine has been shown to <strong>speed up their healing<\/strong>.&nbsp;In studies that monitored the effect of creatine on muscle damage after exercise, there was a <strong>decrease in indicators of muscle damage<\/strong> (substances whose amount increases during muscle damage), such as creatine kinase. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It can also play its role in the case of <strong>muscle atrophy<\/strong>&nbsp;(loss of muscle mass, e.g. due to health reasons, lack of exercise, etc.) or in rehabilitation after an injury.&nbsp;It has been shown to reduce the inflammatory reaction that is typical for muscle damage.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1124x749.jpg\" alt=\"The effect of creatine on regeneration\" class=\"wp-image-401778\" width=\"843\" height=\"562\" title=\"The effect of creatine on regeneration\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG_2015.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"brain\">3. It also affects the brain and cognitive abilities<\/h3>\n\n\n\n<p>The cells of the nervous system and brain require a&nbsp;<strong>large amount of energy<\/strong> for their proper function.&nbsp;The brain consumes up to&nbsp;<strong>20% of the total daily energy intake<\/strong>. Just as in muscle cells, creatine serves in this case as a <strong>quick source of phosphate groups for the formation of ATP<\/strong>.&nbsp;Creatine likely provides the brain with energy during energy-demanding situations, such as various <strong>complicated cognitive tasks<\/strong> or in stressful conditions, such as <strong>lack of sleep <\/strong>or <strong>hypoxia <\/strong>(lack of oxygen).&nbsp;This is also one of the reasons why creatine is naturally found in the brain. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are some <strong>genetic disorders of creatine metabolism<\/strong>, which are manifested by&nbsp;<strong>mental and developmental disorders<\/strong>.&nbsp;Therefore, creatine appears to have an important role in mental and cognitive abilities. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,7,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, unlike muscles, the brain can create creatine by itself and is not so dependent on food intake or production from other organs. However, if the initial level of creatine is<strong> low<\/strong> for various reasons, its supplementation can have a <strong>positive effect<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is not by accident that in recent years creatine has been included among <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nootropics\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nootropics<\/a>. These substances have scientifically proven effects on brain functions, such as memory, concentration, learning ability, etc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can find out more about nootropics in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nootropics-to-improve-brain-and-memory-functions-that-you-need-to-know\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Nootropics: Substances to Improve Concentration and Memory. <\/strong><\/a><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nootropics-to-improve-brain-and-memory-functions-that-you-need-to-know\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Which Are the Best?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-1124x750.jpg\" alt=\"The effect of creatine on the brain\" class=\"wp-image-401793\" width=\"843\" height=\"563\" title=\"The effect of creatine on the brain\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-2048x1367.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1161370536-scaled-e1668435439741-768x513.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Creatine and sleep deprivation<\/h4>\n\n\n\n<p>Insufficient sleep puts a relatively large burden on your body and brain. It has been shown that a sleep-deprived brain has <strong>lower levels of creatine<\/strong> compared to a brain that has had a sufficiently long and high-quality sleep. Regular use of creatine can thus probably contribute to the improvement of brain function during&nbsp;<strong>sleep deprivation<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, even if scientists were 100% sure of this effect, it wouldn&#8217;t be reasonable to rely just on creatine and neglect sleep. <strong>High-quality <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"sleep (opens in a new tab)\">sleep<\/a> lasting 7-9 hours<\/strong> is still the best thing you can do <strong>for the function of your body and brain<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">In what situations can the use of creatine be useful for the brain?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Demanding cognitive tasks (information processing, memory, attention, concentration, etc.)<\/li><li>Situations in which higher performance of the brain is necessary -demanding work periods, increased school commitments, working shifts, etc.<\/li><li>Lack of sleep<\/li><li>Genetic disorders of creatine metabolism <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When using creatine supplements,<strong> its levels in the brain grow slower<\/strong> compared to muscles. It seems that its amount increases by <strong>5-15%<\/strong>. However, there is currently no exact recommended dosage of creatine for improving brain functions. <strong>Nevertheless, it is likely that higher doses <\/strong>should be taken compared to those that are recommended for muscle function support (3-5 g every day). <span class=\"tadv-color\" style=\"color: #ff6600;\">[7,12,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mental-disorders\">4. It can also affect depression and other mental disorders<\/h3>\n\n\n\n<p>Reduced amount of creatine often shows in people who suffer from mental disorders, such as <strong>depression<\/strong>, <strong>schizophrenia <\/strong>or&nbsp;<strong>bipolar disorder.&nbsp;<\/strong>It seems that an insufficient amount of creatine in the brain could contribute to the development of these disorders. Its supplementation and consequent restoration of optimal creatine reserves probably helps to alleviate their symptoms.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The results of several studies indicate that vegetarians, who lack meat and creatine in their diet, have a <strong>higher risk of developing depression <\/strong>than people who eat meat.&nbsp;Those who don&#8217;t even have <strong>fish<\/strong> in their diet can have an even greater deficiency. Supplementing creatine and increasing its levels in the brain can thus have an <strong>anti-<\/strong><strong>depressant<\/strong> effect.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [7,11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1124x749.jpg\" alt=\"The effect of creatine on mental health\" class=\"wp-image-401808\" width=\"843\" height=\"562\" title=\"The effect of creatine on mental health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1141354834-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nervous-system\">5. It may help protect the nervous system from damage<\/h3>\n\n\n\n<p>Creatine also acts as an&nbsp;<strong>antioxidant<\/strong> protecting nerve cells from the effects of <strong>free radicals.&nbsp;<\/strong>These have harmful effects on cells and in the case of oxidative stress they attack and break them, which can promote the development of various diseases. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The health of cells, including nerve cells, is largely dependent on <strong>the function of their mitochondria. <\/strong>Mitochondria are often described as cellular powerhouses that produce life energy in the form of the aforementioned ATP. But at the same time, they are the place where a large amount of the mentioned&nbsp;<strong>free radicals<\/strong> are formed. <strong>Creatine&#8217;s antioxidant effect<\/strong>&nbsp;appears to&nbsp;protect the mitochondria, thereby providing protection to the cells themselves.&nbsp;It can thus help protect against various neurological diseases, such as Alzheimer&#8217;s disease.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"course-of-neurodegenerative-diseases\">6. It can affect the course of neurodegenerative diseases<\/h3>\n\n\n\n<p>Creatine probably also has an effect on the course of some neurodegenerative diseases, such as Parkinson&#8217;s or Huntington&#8217;s disease.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>People suffering from&nbsp;<strong>Parkinson&#8217;s disease<\/strong>&nbsp;have a&nbsp;<strong>reduced amount of dopaminergic receptors <\/strong>that produce <strong>dopamine<\/strong>.&nbsp;Due to the lack of dopamine, transmission of impulses between individual nerve cells is reduced. This is subsequently manifested by tremors, limited muscle function or, for example, speech impediments. Research shows that the use of creatine could have a positive effect on&nbsp;<strong>muscle function<\/strong> and thus improve some symptoms of Parkinson&#8217;s disease.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A reduced level of phosphocreatine in the brain is typical for some neurological diseases.&nbsp;This is, for example,&nbsp;<strong>Huntington&#8217;s disease<\/strong>, which is manifested by jerky movements and reduced mental abilities. Taking creatine can seemingly play a role in <strong>protecting neurons from metabolic damage<\/strong>. It also seems that it could support the formation of nerve cells that lose their function in Huntington&#8217;s disease (specifically GABAergic neurons).&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1,12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1124x750.jpg\" alt=\"The positive effect of creatine on the nervous system\" class=\"wp-image-401823\" width=\"843\" height=\"563\" title=\"The positive effect of creatine on the nervous system\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1359037246-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-sugar-levels\">7. It helps to reduce blood sugar<\/h3>\n\n\n\n<p>It turns out that taking creatine could also be useful for people who need help with maintaining a <strong>stable blood sugar level<\/strong> (so-called <strong>glycemia<\/strong>). These are people who suffer from <strong>diabetes mellitus<\/strong>&nbsp;or, for example,&nbsp;people with&nbsp;<strong>impaired glucose tolerance.&nbsp;<\/strong>This is a condition where the body already has a problem maintaining the blood sugar level in the optimal range, but it is not yet full-blown diabetes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine probably helps to lower blood sugar by <strong>promoting insulin secretion<\/strong>&nbsp;and&nbsp;<strong>reducing insulin resistance. <\/strong>Creatine increases the function of the <strong>glucose transporter type 4<\/strong>, which is located in the wall of the muscle cell and serves as a bridge that <strong>moves sugar from the blood into the cells<\/strong>. By increasing the function of the GLUT4, a larger amount of blood sugar is moved into the cells and its level decreases.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Insulin and creatine actually work great together. Creatine gets transported into the cells <strong>with the help of insulin<\/strong>.&nbsp;Therefore, it is advantageous to take creatine&nbsp;<strong>together with carbohydrates<\/strong>. This will help creatine enter the cells and support its storage. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about how insulin works in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Insulin Sensitivity &#8211; How to Increase It and Prevent Insulin Resistance.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"heart-health\">8. It might have a positive effect on heart health<\/h3>\n\n\n\n<p><strong>Cardiac muscle <\/strong>also seems to be influenced by creatine. It has been shown that creatine probably plays an important role in maintaining <strong>energy supply during various ischemic events.<\/strong> Ischemia is a condition in which the blood flow is restricted or reduced in a part of the body, for example, in the case of a myocardial infarction. It can thus probably at least partially protect the heart <strong>at the time of an ischemic event.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is possible that creatine also plays a role in the <strong>prevention of atherosclerosis<\/strong>, which leads to the <strong>narrowing of blood vessels<\/strong>, <strong>damage to the vessel wall<\/strong>&nbsp;and a higher risk of a heart attack. Creatine could play a role, for example, directly in the <strong>blood vessel wall<\/strong>. When its levels are high in the cells of the wall, it appears to reduce the adhesion of some immune cells to the vessel wall.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-1124x749.jpeg\" alt=\"The effect of creatine on heart health\" class=\"wp-image-401838\" width=\"843\" height=\"562\" title=\"The effect of creatine on heart health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-2048x1366.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00004-scaled-e1668436113279-768x512.jpeg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"immunity\">9. It also plays a role in the immune response<\/h3>\n\n\n\n<p>Studies indicate that creatine has <strong>immunomodulatory effects,<\/strong> meaning that it helps to regulate the immune system.&nbsp;It seems to affect the function and production of <strong>T-lymphocytes<\/strong>, which are involved, among other things, in the&nbsp;<strong>recognition of infection or tumor cells<\/strong>.&nbsp;A higher supply of ATP thanks to creatine could support the function of the receptors through which T-lymphocytes work.<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine also apparently reduces the production of pro-inflammatory cytokines and thus has an&nbsp;<strong>anti-inflammatory<\/strong> effect. Cytokines also influence the behaviour of other cells of the immune system, the so-called&nbsp;<strong>macrophages<\/strong>.&nbsp;It seems that through them, creatine can support processes that lead to, for example, <strong>tissue healing.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of the main functions of macrophages is the so-called&nbsp;<strong>phagocytosis<\/strong>, in which these immune cells engulf and destroy foreign and damaged (e.g. tumour) cells. It is a very&nbsp;<strong>energy-demanding process<\/strong>, which can probably be supported by using creatine. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10,18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"651\" height=\"777\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/IMG-20220908-WA0022.jpg\" alt=\"The effect of creatine on fatigue\" class=\"wp-image-401855\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG-20220908-WA0022.jpg 651w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMG-20220908-WA0022-335x400.jpg 335w\" sizes=\"auto, (max-width: 651px) 100vw, 651px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"fatigue\">10. It can help relieve fatigue<\/h3>\n\n\n\n<p>Research suggests that&nbsp;<strong>lower levels of creatine in the brain<\/strong> are associated with greater mental fatigue.&nbsp;At the same time, it seems that in this state the amount&nbsp;<strong>of lactic acid<\/strong>, which is produced in anaerobic conditions (without access to oxygen) increases.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is therefore possible that fatigue occurs when the energy needs of the brain are not met.&nbsp;Even in this case, creatine could probably serve as a&nbsp;<strong>quick source of energy<\/strong>&nbsp;and thus alleviate fatigue.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Increasing creatine levels could also help with fatigue that is related to the aforementioned lack of sleep.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about how to fight fatigue in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-are-you-always-tired-the-7-most-common-causes-and-their-solutions\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Why Are You Always Tired? 7 Most Common Causes and Their Solutions.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"skin-health\">11. It can also support the health and condition of the skin<\/h3>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nThe positive effects of creatine influence even the largest organ of your body, which is the skin. Sufficient levels of creatine and their <strong>antioxidant effect<\/strong> seems to have an effect on the function of mitochondria and thus the health of cells.\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Local application<\/strong> of&nbsp;creatine to the skin, for example in the form of a&nbsp;<strong>cream<\/strong>, could also have a positive effect. It seems that creatine also has an effect on the production of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/collagen-joint-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>collagen<\/strong><\/a><strong>&nbsp;<\/strong>and could help, for example, with reducing the formation of wrinkles. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"healthy-ageing\">12. It also affects health when ageing<\/h3>\n\n\n\n<p>It&#8217;s clear from the previous points that not only athletes can benefit from creatine. It is also not true that creatine is only suitable for young people. On the contrary, its use seems to bring great benefits to <strong>the elderly<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research suggests that it could possibly improve the symptoms of <strong>sarcopenia. <\/strong>Sarcopenia is a <strong>gradual loss of muscle mass and strength <\/strong>and is associated with a higher risk of injuries, impairment of body functions and higher mortality. This condition is said to generally affect up to 10% of people over 60 years of age, with the proportion likely to be much higher in older people with <strong>poor health<\/strong>. Creatine seemingly has the ability to influence several parameters associated with sarcopenia. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>It can have an effect on&nbsp;<strong>improving or maintaining muscle strength<\/strong> through rapid regeneration of ATP in places where it&#8217;s needed.<\/li><li>At the same time, it probably has the ability&nbsp;<strong>to reduce muscle atrophy<\/strong> by affecting various processes that ensure muscle growth.<\/li><li><strong>T<\/strong><b>he antioxidant effect<\/b> of creatine and its ability to fight free radicals also play an important role.<\/li><li>The effects of creatine are probably even higher when it is <strong>combined with strength training.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[8]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the elderly, the effect of creatine on<strong> cognitive abilities<\/strong>&nbsp;and&nbsp;<strong>memory<\/strong>, which often deteriorate with age, can be very useful. Older adults also have a higher risk of developing type 2 diabetes. Creatine, together with a healthy diet and exercise, seems to help regulate <strong>blood sugar<\/strong>&nbsp;<strong>levels<\/strong>. And we can&#8217;t forget to mention its possible positive effects on <strong>immunity<\/strong>&nbsp;or&nbsp;<strong>the nervous system<\/strong>, the function of which often decreases with age. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1124x750.jpg\" alt=\"The effect of creatine on ageing\" class=\"wp-image-401876\" width=\"843\" height=\"563\" title=\"The effect of creatine on ageing\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1206937478-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_you_supplement_with_creatine\"><\/span>Should you supplement with creatine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>An average person doesn&#8217;t need to immediately reach for creatine in the form of a nutritional supplement. If you regularly consume <strong>foods rich in this substance,<\/strong> your intake of creatine is probably <strong>adequate and the reserves in your body are approximately at 60-80%<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, for those who avoid meat, fish and variety meats, the supplement may be beneficial. It can also benefit people who want to use the full potential of creatine and have its <strong>reserves in the body charged to 100%.&nbsp;<\/strong>This can then help them move the performance of their muscles, brain or other areas of health to a higher level.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_take_creatine_and_which_creatine_is_the_best\"><\/span>How to take creatine and which creatine is the best?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine can be found on the market in&nbsp;<strong>several different forms.&nbsp;<\/strong>Of all its types, however, the most researched and reliable is&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>creatine monohydrate<\/strong><\/a>. The most effective way to start using creatine used to be considered the so-called <strong>saturation phase. <\/strong>In this method of supplementation,&nbsp;<strong>5 g of&nbsp;<\/strong><strong>creatine is used four times a day for 5 days<\/strong>. During this period, the creatine reserves in the muscles get completely saturated and then the <strong>maintenance phase<\/strong> starts with the use <strong>of 3-5 g per day<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Currently, however, the prevailing opinion is that it is sufficient to take&nbsp;<strong>3-5 g of creatine per day <\/strong>over a long period of time and <strong>gradually<\/strong> increase its reserves in the muscles. Complete saturation occurs in approximately <strong>28 days.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/everything-you-need-to-know-about-creatine-and-its-forms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Everything You Need to Know about Creatine and Its Forms<\/strong><\/a> will tell you everything about <strong>using<\/strong>&nbsp;creatine and&nbsp;<strong>choosing the right type. <\/strong>You can also get advice on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Choose the Best Creatine.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1124x749.jpg\" alt=\"How to take creatine?\" class=\"wp-image-401894\" width=\"843\" height=\"562\" title=\"How to take creatine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/9X7A8843.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_creatine_safe_and_how_long_to_take_it_for\"><\/span>Is creatine safe and how long to take it for?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Research shows that creatine can&nbsp;be used&nbsp;<strong>long-term in&nbsp;<\/strong><strong>the recommended doses<\/strong>.&nbsp;Some studies have followed the effects of creatine for up to five years.&nbsp;Even after such a long time,&nbsp;<strong>no unwanted side effects<\/strong> were observed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, there were concerns that creatine supplementation damages the kidneys or causes dehydration. However, none of this has <strong>been confirmed<\/strong>&nbsp;and creatine is considered a&nbsp;<strong>safe food supplement<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about the safety of creatine in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>4 Myths and Facts about the Side Effects of Creatine.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although most people associate creatine mainly with muscle strength and sports performance, its effects extend far beyond that. Thanks to its ability to <strong>quickly regenerate ATP<\/strong>, it is used in many other processes in the body.&nbsp;According to research, it can supply energy to the&nbsp;<strong>brain<\/strong>&nbsp;in various demanding or stressful situations.&nbsp;At the same time, it can have a positive effect on the&nbsp;<strong>nervous<\/strong> and <strong>immune system<\/strong>, <b>mental health <\/b>and other areas of your life.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can get creatine naturally from animal foods, especially <strong>meat and fish<\/strong>. If you want to take advantage of full creatine reserves, using&nbsp;a<strong> nutritional supplement<\/strong> is appropriate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found the article useful and interesting, don&#8217;t hesitate to share it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine Monohydrate\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How can creatine affect your health? It not only helps to increase strength performance, but can also affect such areas of health as immunity, nervous system or heart. Let&#8217;s find out about many health benefits of creatine.<\/p>\n","protected":false},"author":156,"featured_media":401702,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6761,7619,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-402533","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-creatine","9":"tag-health","10":"tag-nutritional-supplements","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Creatine Is Not Just for Muscles and Strength. 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