Creatine: One of the most extensively researched nutrients out there

For a long time, creatine was seen as a classic fitness supplement. Today, research paints a much more nuanced picture. Creatine doesn't just support muscle — it also supports the brain and nervous system. People under high mental strain, in particular, can benefit from it.

What is creatine?

Creatine is partly produced by the body itself and additionally obtained through meat and fish. It serves as a fast energy reserve for cells with high energy demands.

These include: muscles, the brain, and nerve cells.

Benefits for the body

Well-studied benefits include improved muscle strength, faster recovery, preservation of muscle mass with age, and support during intense training.

The brain benefits too

Current studies show that creatine can support mental performance, particularly under sleep deprivation or high mental strain. Researchers are also looking into what influence creatine might have on mood, brain aging, and neurological conditions. The research here is promising, even though not all questions have been conclusively answered yet.

Creatine for women

For a long time, studies focused almost exclusively on men. We now know, however, that women can benefit too. Creatine seems particularly interesting during life stages marked by hormonal changes — around menopause, for example — since muscle mass and bone health become increasingly important during this time.

My conclusion

Creatine is one of the most well-researched supplements out there. It doesn't replace a balanced diet, but when used sensibly and individually, it can make a valuable contribution to muscle health, performance, and possibly brain health as well. Before taking it regularly, I always recommend individual guidance — especially if you have existing health conditions or reduced kidney function.