Creatine: the myths about the fashionable supplement that resist disappearing

Creatine has long been a subject of both fascination and controversy, evolving from a niche supplement used primarily by athletes into one of the most researched compounds in human physiology. In recent years, its applications have expanded far beyond the gym, with emerging evidence suggesting potential benefits for cognitive function and age-related diseases. The compound's journey from laboratory to mainstream usage began in the 1990s, following reports that several athletes competing in the 1992 Barcelona Olympics had used it. Since then, over 1,000 clinical studies have examined its effects, making it one of the most scientifically validated ergogenic aids available. Creatine is a naturally occurring compound synthesized in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. The body produces approximately one gram per day, which is stored predominantly in skeletal muscle, accounting for about 95% of total stores, with smaller amounts found in the brain, liver, and kidneys. This endogenous production means that creatine is not entirely foreign to the body, though dietary intake can significantly influence levels. Foods rich in creatine include red meat and fish, while individuals following plant-based diets often have lower creatine stores, potentially enhancing their response to supplementation. The primary mechanism through which creatine enhances physical performance involves its role in energy metabolism. During intense exercise, adenosine triphosphate (ATP), the primary energy currency of cells, can become depleted. Creatine phosphate acts as a rapid energy reservoir, donating a phosphate group to regenerate ATP almost instantly. This process allows muscles to sustain maximum effort for longer periods, improving power output and endurance. According to Dr. Ana de la Torre, a sports medicine physician at CEMTRO clinic, this increased capacity for sustained contraction leads to greater muscle mass over time, which in turn improves overall bodily function, strength, and ability to handle repeated efforts. Beyond athletic performance, research has begun to explore broader health implications. Recent studies suggest that creatine supplementation may offer cognitive benefits, particularly in areas such as memory, attention, and information processing speed. However, these findings remain preliminary, and experts caution that more research is needed before definitive conclusions can be drawn. Dr. Rodrigo Luis Di Gregorio Sieira, a nutritionist at Personal Diet, notes that while there is growing interest in these neurological effects, current evidence does not yet support them conclusively. In addition to cognitive and physical benefits, creatine has shown promise in mitigating age-related conditions. A 2025 narrative review analyzing non-athlete populations found that creatine may help prevent age-related disorders linked to muscle decline, including sarcopenia, Parkinson’s disease, Huntington’s disease, cardiovascular illnesses, and other degenerative conditions. These findings highlight the compound’s potential as a tool for promoting healthy aging, though further investigation is necessary to confirm these outcomes. As scientific understanding of creatine continues to evolve, so too does its application in everyday life. What was once viewed as a supplement for bodybuilders is increasingly being recognized as a versatile compound with wide-ranging health benefits. Whether in the context of athletic training, cognitive enhancement, or preventive healthcare, creatine remains a topic of ongoing exploration and debate within the medical and scientific communities. Its future will likely depend on continued research and the validation of new therapeutic applications.