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Roula Khalaf, Editor of the FT, selects her favourite stories in this weekly newsletter.
Yes
Creatine is a compound that our bodies naturally produce; most healthy adults make around one gramme per day. It supplies muscles with energy, improving performance during exercise, and there is robust evidence to show that topping up our natural reserves with supplements can boost our workouts even more. “There isn’t a compelling reason not to take it,” says Jose Antonio, a professor of health and human performance at Nova Southeastern University, Florida, who has been taking creatine since it gained widespread popularity following the 1992 Barcelona Olympics. As well as the physical benefits, there is evidence to suggest that it might improve focus and short-term memory. “Taking creatine seems to help mental function – or at least it lessens the decrement in function,” adds Antonio.
Three to try
From left: Verve Creatine Monohydrate Powder, £29.99 for 500g; Ancient + Brave True Creatine+, £28 for 180g; Artah Essential Creatine, £28 for 120g
There isn’t a compelling reason not to take it
Jose Antonio, professor of health and human performance at Nova Southeastern University
As we age and become less physically active our ability to produce creatine decreases. This makes supplementation a particularly wise proposition for the elderly (read: those older than 35). Ditto vegans or vegetarians, who might not be consuming enough creatine naturally through fish and meat. And while the focus of creatine has historically been on men – see the legions of male TikTokers slipping it into their protein shakes – women could be just as, if not more, in need of it. “Studies show women tend to have lower baseline creatine stores in their muscles, likely due to lower muscle mass and hormonal fluctuations,” says Jo Woodhurst, head of nutrition at Ancient + Brave. Antonio and Woodhurst both recommend taking three to five grammes of creatine per day. High-performance athletes might take 10g or 20g a day.
No
Because you probably don’t need to. “If you’re a normal person consuming enough animal-based foods, you’re probably getting enough creatine for your basic needs,” says Sergej Ostojic, a professor of nutrition at the University of Novi Sad, Serbia. Adds Rhian Stephenson, a nutritionist, naturopath and founder of Artah Nutrition: “Its benefits are only unlocked when paired with consistent exercise.”
Creatine is generally considered to be a safe supplement, but “people consuming more might experience weight gain [due to water retention] or gut disturbance,” says Ostojic, who also points to evidence that suggests the initial gains of creatine can plateau. Some experts advocate “cycling” – alternate phases of loading, maintenance and rest – for this reason. Others, Antonio among them, recommend a steady daily dose.
Recommended
Evidence for the link between creatine and cognitive function is still at early stages. Initial studies have found the most promise in vegans, the elderly and those experiencing sleep deprivation. (The lower your natural creatine levels are, the more receptive your body tends to be.) “We need a lot more research into it to see how well it works, what’s the best dosage and who it works with,” says Terry McMorris, a professor emeritus at the University of Chichester, who sees potential in creatine as a treatment for conditions such as dementia and Parkinson’s. “You can’t say everybody should take it, but it wouldn’t do you any harm if you did.”