Creatine is among the world’s most popular supplements because of its ease to use. Besides, creatine supplements have many benefits and can boost brain function, reduce the risk of Parkinson’s and neurological diseases, build muscle mass and strength, and support high-intensity exercise performance.

Creatine supplements make some of the world’s most popular supplements and are used by most active people. This owes to the more than 200 years of research dedicated to them, giving the users more confidence. Besides, supplementing with creatine has many health and performance benefits for the user. The supplements help lower the risks of/ manage Parkinson’s and neurological diseases, boost brain function, build muscle mass and strength, boost performance in high-intensity exercises, and lower blood sugar levels and diabetic risks. Here are the health benefits in more detail.

i.                    They are safe and easy to use

Dietary supplements have long been used for many roles, including boosting metabolic processes, solving digestive problems, boosting growth, supporting organ function, etc. However, most supplements have safety concerns and are complicated. Thankfully, creatine supplements are among the best, not just because they are effective but also easy to use. The general is that 3-5 mg of creatine powder should be enough per day; it’s that simple. Besides, 200+ years have been dedicated to studying creatine supplements, generating many studies to back it up and impart confidence to users.

ii.                  They help build muscle mass

Creatine supplements have many health benefits to the body, and the primary one is building muscle mass. In fact, there is no supplement that’s as effective as creatine in building muscles, making them more popular. Supplementing with creatine for 5- 7 days is fruitful, resulting in increased muscle size and mass. Creatine increases muscle cells’ ability to take up more water, making them larger. As you supplement further, muscle fibers grow, further boosting muscle mass and strength.

iii.               They supply the body with energy

You might have noticed that athletes and bodybuilders are strong and energetic, and this is not all because they are lifting weight quite often. While that is true, the strength is partly explained by the relations between creatine supplementation with energy supply. When creatine interacts with the cells, it sends them the signal to produce more Adenosine Triphosphate (ATP), the energy molecules which all body parts need for fuel. As more energy is produced following constipation helps provide the body with energy.

iv.               They support brain function

Creatine supplementation is linked to improved brain function, and for every reason. As mentioned previously, creatine helps the cells produce more ATP molecules which are not only needed for body function but also brain health and action. As such, supplementing with 3-5 mg creatine has been found to boost overall mental conditions. In one study, a placebo group was compared to a creatine group taking 4 mg of creatine powder on how fast they could remember something. The creatine group performed better, showing that the supplements can effectively work to boost cognitive abilities.

v.                  They boost high-intensity exercise performance

Many people supplement with creatine to help themselves perform better in high-intensity exercises. Thankfully, these supplements make good sources of energy a person needs as he explores different levels of high-intensity workouts. As you work out, the body uses more ATP than its cells can produce. As such, the result would only be minimal, and this is where creatine supplements come in. They help boost the cells’ ability to produce more ATP, making the exercise rewarding. Besides, supplementing with creatine reduces fatigue, boosts ballistic power, and promotes endurance, all of which add to exercise while working out.

vi.               They benefit muscles in other ways

Supplements, especially creatine, have many far-reaching benefits in other aspects apart from boosting muscle mass. One thing they do is boost muscle cells’ water content in a process called volumization, increasing muscle size. Besides, supplementing with creatine helps the muscles develop more markers of insulin-like growth factors (IGF-1), whose increased expression results in further muscle mass building. As if that’s not enough, creatines add on to the protein that grows the muscles, increasing the muscles’ size and mass.

vii.             They may help lower the risk of Parkinson’s disease

Parkinson’s disease is a neurological condition in which the dopamine hormone levels suddenly drop. This often leads to loss of coordination, organ impairment, muscle collapse, and in worse cases, loss of speech. Thankfully, creatine supplements don’t only boost performance but also dopamine levels. And with increased dopamine levels, the Parkinson’s disease’s risk may be lowered, or the condition might be treated. This is in harmony with one study that investigated Parkinson’s disease’s in rodents in relation to creatine supplements. The rodents experienced more than 90%recovery with the supplements. Nonetheless, these studies were conducted on animals, and we are not sure whether the effects could be assumed for human beings, too.

viii.           They may help lower blood sugar levels, lowering the risk of diabetes type 2

The cells need the GTF-4 or the glucose transporter type 4 to move glucose from the digestive tract into the muscles, and whose absence or insufficient concentration impairs overall glucose activity and utilization. Studies show that GTF-4 amount is directly related to blood sugar levels, which lowers diabetic risk. Supplementing with creatine helps boost GTF-4’s concentrations as well as function, lowering the risk of diabetes type 2. In fact, several studies showed that both fasting blood sugar levels, glycemic indices, and glycemic loads improved with creatine supplementation, showing that active people who use these supplements have better control over their blood sugar levels.

ix.                They may help lower the risk of or manage other neurological complications

Alzheimer’s disease, ischemic disease, amyotrophic lateral sclerosis (ALS), spinal cord or brain, epilepsy, etc., are caused by decreased levels of phosphocreatine in the brain, and boosting its levels goes a long way to help manage or lower the risk of these conditions. As you supplement with creatine, phosphocreatine levels also increase, improving the brain condition. As such, a range of diseases is warded off. For instance, one study showed that creatine supplementation reduced ALS risk, prevented muscle collapse, and led to a 17% increase in survival chances.


Creatine supplements are the world’s most popular supplements, especially for athletes and many gymgoers. They are easy to use and safe, following the 200+ years dedicated to studies on creatine supplementation. Besides, they boost muscle mass and growth, improve brain function, lower the risk of or prevent Parkinson’s and other neurological diseases, lower blood sugar levels and lead to reduced risk of type 2 diabetes, and benefit muscles in many other ways.

Julia Davis

Mental health expert
MS, University of Latvia

I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.

Latest from Health