Can creatine pump you up?
Creatine, a compound found in the body and in foods like meat and fish, has become one of the most popular supplements, praised for its potential benefits beyond bodybuilding.
Research strongly supports its ability to increase lean muscle mass and improve short bursts of athletic performance when combined with resistance training, with added potential to slow age-related muscle loss and possibly support bone health. Early studies also suggest creatine might help regulate blood sugar, boost cognition and protect brain health, though this evidence is still limited.
The supplement is considered safe for most healthy adults, especially in the widely studied creatine monohydrate form, though individuals with kidney disease should consult a doctor. Effects are modest and vary — about 20–30% of people may not respond — and creatine works only when paired with consistent exercise. Typical use involves either a short “loading” phase followed by maintenance, or simply taking 5 grams daily over several weeks to build up stores.
Read more: NPR
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