Scientists reveal creatine’s hidden power beyond muscle gains
Science News
from research organizations
Scientists reveal creatine’s hidden power beyond muscle gains
Creatine isn’t just for muscles—it’s a powerful energy booster with surprising brain and health potential.
Date:
May 4, 2026
Source:
Taylor & Francis Group
Summary:
Creatine might be famous in the gym, but its real story is far more interesting. Naturally produced in the body, it helps power cells by rapidly regenerating ATP—the fuel that keeps muscles, the brain, and even the heart running during intense activity. Supplementing with creatine can boost short bursts of physical performance and may even support memory, mood, and cognitive speed, especially in people with lower baseline levels.
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Creatine fuels your body’s energy system, helping muscles and the brain perform at their peak during intense activity. Beyond sports, scientists are exploring its surprising potential for mental health and disease—but it’s no magic bullet. Credit: Shutterstock
Creatine is widely known as a go to supplement for athletes and gym enthusiasts, often linked to improved strength and performance. But beyond the fitness world, scientists have been taking a closer look at how this compound affects both the body and the brain.
From helping cells produce energy to its possible role in treating certain health conditions, creatine has become an increasingly important focus of research.
Dr. Mehdi Boroujerdi, a pharmaceutical researcher and former professor, has conducted an in depth review of creatine in the Handbook of Creatine and Creatinine In Vivo Kinetics. His work offers valuable insight into how this compound works and what it may be capable of.
How Creatine Works in the Body
Creatine is naturally produced by the body in the liver, kidneys and pancreas using amino acids such as glycine, arginine and methionine.
Once made, it travels through the bloodstream to tissues that need energy, especially muscles. Around 95% of the body's creatine is stored in skeletal muscle, while smaller amounts are found in the brain, heart and other organs.
Inside cells, creatine is converted into phosphocreatine (PCR), a high energy molecule that helps regenerate adenosine triphosphate (ATP), the body's main energy source.
This rapid ATP regeneration is essential for tissues with high energy demands, including muscles, the heart and the brain. It allows cells to keep functioning during intense physical activity or stress, which explains why creatine has become so popular in sports.
After it has been used, creatine breaks down into creatinine, a waste product that is filtered out by the kidneys and removed through urine.
However, the body can only store a limited amount of creatine, and individual levels vary. This means people may respond differently to supplementation.
Despite common misconceptions online, creatine is not a steroid. "Creatine's role in muscle development is solely to provide energy for contraction and respiration, it is certainly not a substitute for steroids," Dr. Boroujerdi explains.
Creatine Supplements and Performance Benefits
Creatine monohydrate is the most widely studied and commonly used form of creatine supplement.
Research shows that it increases creatine and phosphocreatine levels in muscle, which improves the body's ability to regenerate ATP during short bursts of high intensity activity. This can lead to better power output, faster sprint performance and increased training capacity.
In addition to physical performance, creatine may also support certain aspects of brain function. Studies suggest potential benefits for memory, mood and processing speed, particularly in people with naturally lower creatine levels, such as older adults.
Researchers are also exploring creatine's possible role in health conditions including Parkinson's disease, depression and menopause related muscle and bone loss. While early findings are promising, more evidence is needed before firm conclusions can be made.
"Creatine's anti-inflammatory and antioxidant properties further underscore its promise in clinical settings, though more robust trials are needed to confirm these benefits," he explains.
"With sufficient justification, appropriate dosage form, and dosing regimen, creatine may eventually be recognized as an over-the-counter therapeutic agent rather than merely a dietary supplement."
Dosing, Absorption and Bioavailability
A common supplementation approach begins with a loading phase of 20 grams per day (split into four doses) for 5-7 days. This is usually followed by a maintenance dose of 3-5 grams per day.
"This approach rapidly saturates muscle creatine stores, but a lower daily dose of 3-5 grams can achieve similar saturation over a longer period (approximately 28 days)," Dr. Boroujerdi says.
Not all consumed creatine is absorbed by the body. Factors such as digestive stability and how much creatine muscles can store influence how mu