A survey shows that more than half of people who make New Year’s resolutions plan to focus on getting fit.
But if you’re not seeing the results you want in the gym, Cleveland Clinic says this supplement can help.
“Creatine is a compound that comes from three amino acids, and it gives our muscle strength and energy,” explains Julia Zumpano, a Registered Dietitian from the Center for Human Nutrition at Cleveland Clinic.
That helps with performance and muscle growth while decreasing muscle fatigue. It’s found in supplements but also naturally.
“Creatine is mainly found in animal products. So, meat, specifically red meat, fish, specifically fatty fish and then some dairy,” says Zumpano.
Cleveland Clinic says that people who take the supplement may gain two-to-four more pounds of muscle in four-to-12 weeks than someone not taking it.
There are also some preliminary studies about non-athletic benefits.
“There’s some mental and cognitive benefits, some sleep benefits, bone health benefits,” Zumpano explains.
A 2024 study found that creatine supplements have the potential to help manage depression in women and adolescents, but there was some concern that it increased manic episodes in people with bipolar disorder.
“People with active kidney disease or chronic diseases should be very cautious with the use of creatine. Only use if your medical professional is advising towards it,” warns Zumpano.
So, talk to your doctor, and if they give the okay, make sure the supplement has been third-party tested.