By Kaley Burns EBS COLUMNIST
Lately, the supplement spotlight has landed on a new powder. Creatine supplements are being widely marketed to add extra power to your exercise performance and muscle gains. However, it’s important to determine if the science matches the hype. As we know, health is highly individual.
If you’re chasing ambitious fitness goals, it’s natural to look at your nutrition and wonder—is there anything I could be doing to give me an extra boost? While we encourage that whole foods always be your first focus to improve your nutrient intake, individualized supplements can make a difference to your performance and recovery. Creatine could be one of them.
Creatine is a naturally-occurring compound and source of energy that helps create a steady supply of energy for your muscles—especially during exercise. While you can get creatine from your diet in meat (especially beef), poultry, fish and eggs; creatine monohydrate powder is the only supplemental form with benefits currently backed by research. Creatine helps with protein synthesis, which increases growth of lean muscle mass.
There is also evidence that increasing creatine concentration in the brain can support mood, cognitive function and depression, especially in women, and can be particularly helpful during times of stress or sleep deprivation.
Some people might not react very well to taking higher doses, such as if they have an existing kidney problem or enzyme defect that makes digesting protein difficult. Clinically, women tend to do better with lower dosing or cycling their dosing on a 1-2 week stretch.
Studies have found that not every person reacts to this supplement in the same way. Some may experience more results and health improvements, while others deal with creatine side effects like indigestion and fluid retention.
For those who tend to be more sensitive, a micronized creatine monohydrate is a good option, since in this form tends to be easier to dissolve in liquid and potentially easier to digest.
Consuming collagen, and sources of collagen such as bone broth, is also a great way to increase intake of the amino acids that form creatine: arginine and glycine.
If you’re curious about optimizing your nutritional routine or personalizing your supplement regimen, our dietitian and naturopathic physician can help. We recommend you always consult your healthcare provider when adjusting your supplementation routine.
Dr. Kaley Burns is a licensed Naturopathic Physician providing a wide range of services for her clients, including: Naturopathic Medicine, IV Nutrient Therapy, Regenerative Injections, Rejuvenation Therapies, Vitamin Shots, and Nutrition Counseling. She embraces a natural approach to health and aims to similarly inspire and guide others on their health journey.
