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Yes<\/p>\n
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\u00a0natural reserves with supplements can boost our workouts even more. \u201cThere isn\u2019t a compelling reason not to take it,\u201d 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. \u201cTaking creatine seems to help mental function \u2013 or at least it lessens the decrement in function,\u201d adds Antonio.\u00a0<\/p>\n
Three to try<\/p>\n
From left: Verve<\/a> Creatine Monohydrate Powder, \u00a329.99 for 500g; Ancient + Brave<\/a> True Creatine+, \u00a328\u00a0for 180g; Artah<\/a> Essential Creatine, \u00a328\u00a0for 120g<\/p>\n There isn\u2019t a compelling reason not to take it<\/p>\n Jose Antonio, professor of health and human performance at Nova Southeastern University<\/p>\n As we age and become less physically active our ability to produce creatine decreases. This makes supplementation a\u00a0particularly 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\u00a0the focus of creatine has historically been on men \u2013 see the legions of male TikTokers slipping it into their protein shakes \u2013 women could be just as, if\u00a0not more, in need of it. \u201cStudies show women tend to have lower baseline creatine stores in their muscles, likely due to lower muscle mass and hormonal fluctuations,\u201d says\u00a0Jo 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.<\/p>\n No<\/p>\n Because you probably don\u2019t need to. \u201cIf\u00a0you\u2019re a normal person consuming enough animal-based foods, you\u2019re probably getting enough creatine for your basic needs,\u201d says Sergej Ostojic, a professor of\u00a0nutrition at the University of Novi Sad, Serbia.\u00a0Adds Rhian Stephenson, a nutritionist, naturopath and founder of Artah Nutrition: \u201cIts\u00a0benefits are only unlocked when paired with consistent exercise.\u201d\u00a0<\/p>\n Creatine is generally considered to be a\u00a0safe supplement, but \u201cpeople consuming more might experience weight gain [due to\u00a0water retention] or gut\u00a0disturbance,\u201d says Ostojic,\u00a0who also points to\u00a0evidence that suggests the initial gains of creatine can plateau. Some experts advocate \u201ccycling\u201d \u2013 alternate phases of loading, maintenance and rest \u2013\u00a0for this reason. Others, Antonio among them, recommend a steady daily dose.\u00a0<\/p>\n Recommended<\/p>\n
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