For many, creatine is a “gym” supplement.
It is actually one of the most studied, effective and versatile molecules in the field of human health and performance, and today science considers it a true ally of healthy aging.
What is creatine (really)
La creatine Is a natural compound consisting of three amino acids: arginine, glycine and methionine.
It is produced in the liver and brain, but most , about the 95%, is stored in the skeletal muscles, where it acts as rapid reserves of energy.
Within cells, creatine binds to phosphate, becoming phosphocreatine (PCr): an “energy buffer” that rapidly regenerates ATP, the true currency of cellular energy exchange.
In simple words: creatine is what allows muscles (and the brain) to endure, react, and recover longer.
Stronger muscles, younger metabolism
As we age, we tend to lose muscle mass, come on and does features, a process known as sarcopenia.
It is one of the main factors limiting autonomy, balance and vitality in older people.
Numerous studies show that the combination of creatine and resistance training:
- increases lean mass by about 1-1.5 kg on average
- improves strength and muscle density
- reduces body fat percentage
- Improves performance in daily activities
And not only for those who are aging: even in youth or adulthood, creatine Enhances adaptation to training, improves recovery and promotes a more efficient metabolism.
Without muscle there is no longevity, and without creatine the muscle loses its energy reserve.
Creatine and bone: a hidden support
Few people know that creatine does not only act on the muscles, but also on the bones.
Bone cells (osteoblasts) use creatine for their metabolic functions, and preliminary studies indicate that supplementation may:
- increase osteoblastic activity
- improve the bone mechanical strength
- Promote more balanced remodeling
This makes creatine a possible Adjuvant in the prevention of osteoporosis, especially when combined with a regular exercise program and a diet rich in protein and micronutrients.
Energy for the brain as well
The brain, like the muscle, consumes enormous amounts of ATP.
And this is also where creatine comes in.
The most recent research shows that creatine supplementation can:
- improve attention, memory and mental alertness
- support the cognitive resilience In situations of stress or sleep deprivation
- protect neurons during aging or periods of high energy demand
It is not a “nootropic” in the classical sense:
is a direct donor of brain energy, which supports neuronal function where it is needed most.
Creatine, sleep and the brain: energy even when rest is lacking
The brain is the most energy-intensive organ in the body: it consumes about the 20% of the total ATP, while accounting for only 2% of body weight.
When sleep is lacking, this demand for energy remains high, but the ability to produce it decreases.
This is where the creatine.
During the sleep deprivation, brain phosphocreatine levels tend to drop, reducing the immediate availability of ATP for neurons.
Several studies have shown that creatine supplementation:
- attenuates the Decline in alertness, memory and reaction speed
- supports the cognitive function even after 24-36 hours without sleep
- improves the mental resilience and mood Under conditions of fatigue or prolonged stress
In practice, creatine does not “replace” sleep, but helps the brain to function better in energy deficit, like a backup battery that is activated when resources are scarce.
Neuroprotection and brain aging
In addition to improving acute cognitive performance, creatine appears to play a role in the long-term protection of neurons.
Neurodegenerative diseases, such as. Parkinson's, Alzheimer's, and ALS, Are characterized by:
- mitochondrial damage,
- chronic oxidative stress,
- And reduced ability to regenerate ATP.
In this context, creatine can act as a energy buffer and does mitochondrial stabilizer, improving neuronal survival in experimental models.
In animal studies and small preliminary clinical trials, it has been shown to:
- Reduce dopaminergic neuronal loss in Parkinson's disease,
- Supporting mitochondrial function,
- and delay the progression of some motor dysfunctions.
Although clinical effects in humans are still being studied, the body of evidence suggests that creatine acts not only as an “energy” supplement, but as a modulator of neuronal bioenergetics - One of the keys to slowing brain aging.
Recovery and adaptation
After exercise, creatine accelerates the recovery of phosphocreatine reserves, reducing muscle fatigue and improving the ability to sustain repeated efforts.
But its most interesting effect is long-term:
stimulates the protein synthesis, cellular hydration and the activity of the satellite cells, which participate in muscle regeneration.
In practice:
Those who take creatine not only tire less but also rebuild better.
Safety: creatine is safe, but not all creatines are safe
After decades of research, the pure creatine monohydrate is considered one of the safest and most reliable supplements ever.
Long-term clinical trials (up to 5 years of continuous use) have not shown Alterations in renal, hepatic or cardiac function In healthy subjects.
Even in elderly patients or in experimental medical protocols, creatine has been shown to be Well tolerated and free of significant side effects, as long as it is used In standard doses (3-5 g per day).
But not all creatures are the same
Security, however, strongly depends on the purity of the raw material.
Products of low quality or from non-certified factories may contain:
- industrial solvent residues,
- toxic derivatives of chemical synthesis,
- o heavy metals such as lead, cadmium or arsenic.
These contaminations, even in trace amounts, can pose a risk in the long term, especially to the liver and kidneys, the organs responsible for detoxification.
In summary
Creatine is not just a sports supplement:
is a functional longevity molecule, capable of improving performance, preventing muscle and bone loss, and supporting the mind.
All clear?
As always, let's talk about it, I look forward to seeing you in the comments!
Thank you
Oliver
I remind you of the one I use routinely, CLICK HERE.!
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