Creatine is a naturally occurring compound derived from amino acids (arginine, glycine, and methionine) and primarily found in skeletal muscles. It is synthesized in the liver, kidneys, and pancreas and is also obtained through dietary sources like red meat and fish. Creatine is stored in muscles as phosphocreatine, which acts as an energy reserve for producing ATP (adenosine triphosphate), the body's main energy currency.

Creatine is widely recognized for its role in muscle health and athletic performance, but emerging research highlights its potential benefits in addressing age-related diseases and promoting longevity.

Properties of Creatine

1. Energy Production
   • Creatine helps regenerate ATP during high-energy demands, supporting muscle contraction and cellular metabolism.
2. Antioxidant Activity
   • Acts as a scavenger of reactive oxygen species (ROS), reducing oxidative stress.
3. Neuroprotective Effects
   • Crosses the blood-brain barrier and provides energy to neurons, protecting them from metabolic stress and excitotoxicity.
4. Anti-Inflammatory
   • Modulates inflammatory pathways, reducing systemic inflammation.
5. Cellular Homeostasis
   • Maintains ion balance, stabilizes cell membranes, and promotes mitochondrial health.
6. Muscle Preservation
   • Prevents muscle wasting and supports muscle repair, particularly important in aging populations.

Age-Related Diseases Creatine May Help Combat

1. Sarcopenia (Age-Related Muscle Loss)
   • How It Helps:
     • Increases muscle strength, mass, and endurance.
     • Enhances protein synthesis and reduces muscle protein breakdown.
   • Evidence:
     • Clinical trials show improved muscle mass and physical performance in older adults who supplement with creatine, particularly when combined with resistance training.
2. Osteoporosis
   • How It Helps:
     • Promotes bone health by enhancing bone density and strength.
   • Evidence:
     • Creatine supplementation has been linked to reduced bone loss in aging populations, especially when paired with weight-bearing exercises.
3. Neurodegenerative Diseases
   • Diseases: Alzheimer’s, Parkinson’s, Huntington’s disease, and Amyotrophic Lateral Sclerosis (ALS).
   • How It Helps:
     • Protects neurons by providing energy during metabolic stress.
     • Reduces oxidative damage and inflammation in the brain.
   • Evidence:
     • Animal studies and some human trials indicate neuroprotective effects in conditions like Parkinson’s and ALS.
4. Type 2 Diabetes and Insulin Resistance
   • How It Helps:
     • Improves glucose metabolism and insulin sensitivity by increasing GLUT-4 (glucose transporter) activity in muscle cells.
   • Evidence:
     • Studies report improved blood sugar control in individuals with Type 2 diabetes when using creatine alongside exercise.
5. Cardiovascular Disease
   • How It Helps:
     • Enhances myocardial (heart muscle) energy production and protects against oxidative damage.
   • Evidence:
     • Creatine supplementation has been associated with improved outcomes in heart failure patients and reduced heart muscle damage.
6. Cognitive Decline
   • Diseases: Mild cognitive impairment (MCI), dementia, and age-related memory loss.
   • How It Helps:
     • Improves brain energy metabolism and reduces mental fatigue.
     • Supports synaptic plasticity and neurotransmitter production.
   • Evidence:
     • Studies show cognitive benefits, particularly in older adults or those under high mental stress.
7. Chronic Fatigue Syndrome
   • How It Helps:
     • Provides energy support to fatigued muscles and tissues.
   • Evidence:
     • Improvements in energy levels and reduced fatigue have been observed in individuals with chronic fatigue or fibromyalgia.
8. Age-Related Immunosuppression
   • How It Helps:
     • Supports immune cell energy needs, enhancing immune response.
   • Evidence:
     • Preliminary studies suggest improved immune cell function in creatine-supplemented individuals.

Dosage and Safety

• Typical Dose: 3–5 grams per day for maintenance.
• Loading Phase (Optional): 20 grams daily for 5–7 days, divided into four doses, to rapidly saturate muscles.
• Safety:
  • Creatine is one of the most researched supplements and is generally considered safe for long-term use.
  • Mild side effects like gastrointestinal discomfort or water retention may occur initially.

Studies and publications : 

https://pubmed.ncbi.nlm.nih.gov/39554957/

https://pubmed.ncbi.nlm.nih.gov/38931310/

https://pubmed.ncbi.nlm.nih.gov/38841620/

https://pubmed.ncbi.nlm.nih.gov/37004845/

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