HEALTH REPORT
Creatine What the evidence really supports (and what it doesn’t)
When it comes to supplements, creatine is in a league of its own - backed by decades of research and results.
Choosing a Reliable Creatine Product
• Better recovery and reduced fatigue: Creatine helps restore energy between sets and sessions, buffering metabolic stress and modestly improving recovery. • Cognitive and neurological applications (emerging): Early research suggests creatine may support cognition and resilience under metabolic stress (eg. sleep deprivation, ageing, or brain injury). Findings are promising but not yet conclusive.
Creatine is one of the most extensively researched supplements in sports and exercise science. Its reputation rests on decades of research and consistent findings in both athletic and clinical settings. But, as with all supplements, nuance matters. The form you take, the brand you trust, and the way you use it can influence outcomes. What is creatine, and how does it work? Creatine is a naturally occurring compound synthesised in the liver, kidneys, and pancreas from amino acids (glycine, arginine, methionine). It is also obtained through diet, particularly from meat and fish. In skeletal muscle, creatine is converted to phosphocreatine, which acts as a rapid “buffer” to regenerate adenosine triphosphate (ATP) - the body’s primary energy currency. During short bursts of high-intensity exercise (sprinting, weightlifting, interval training), phosphocreatine replenishes ATP so muscles can continue contracting at higher force and speed. With higher intramuscular creatine stores, performance during repeated or explosive efforts can improve. Proven benefits Here’s what research supports:
• Choose creatine monohydrate: Creapure® is the gold standard. • Be cautious with gummies and liquids. • Look for third-party testing, clear labelling of grams per serve, and brands with strong reputations. • Compliance markers like TGA approval, HASTA testing, and chromatography add extra assurance.
• Strong safety record: Over many human trials, including long-term studies, creatine has shown a strong safety profile in healthy individuals. Mild water retention and occasional digestive discomfort are the most common side effects. Myths about kidney or liver damage remain unsupported in healthy populations. Gummies are failing the test Creatine powders and capsules are well- established, but the boom in gummy supplements has raised red flags. A recent exposé on PUSH’s creatine gummies revealed almost no detectable creatine, sparking an industry-
• Increased strength and power: Creatine supplementation improves maximal strength and power output compared to placebo, particularly when combined with resistance training. • Greater lean mass gains: By enhancing training capacity and drawing water into muscle cells, creatine supports lean mass gains over weeks to months.
Women naturally have lower creatine stores than men, up to 70–80 percent less.
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ISSUE 75 • 2025
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