WHAT IS CREATINE GOOD FOR?
For years, creatine has been revered as the elixir for gym devotees, yet its broader benefits across diverse age groups remain somewhat veiled in comparison. Dive deeper to unearth how creatine isn't just reserved for fitness buffs but may hold significance for adults of all walks of life in your household.
MUSCLE MASS, STRENGTH, BONE, and BODY COMPOSITION
Sarcopenia is a condition where older adults experience muscle loss and reduced strength, which can affect their ability to function. This muscle loss is influenced by various factors like changes in protein metabolism, inflammation, and physical activity. Creatine supplements, especially when combined with resistance training, have shown promise in counteracting sarcopenia. Studies suggest that creatine supplementation during resistance training can lead to increased muscle mass and strength in older adults.[1],[2]
Additionally, as people age, they may also face challenges with adult-onset obesity. Dieting to lose weight can often result in muscle loss, which is not ideal for older individuals. Creatine supplements taken alongside a calorie-restricted diet may help maintain muscle mass while promoting fat loss. Some research indicates that creatine supplementation can not only preserve muscle mass but also aid in losing body fat.[3]
Overall, the evidence suggests that creatine supplementation, especially when paired with resistance training, can help older adults maintain or increase muscle mass and strength. It may also be beneficial in managing adult-onset obesity by preserving muscle mass during weight loss efforts. However, more research is needed to fully understand the effects of creatine supplementation in these contexts.
COGNITIVE FUNCTIONS
Research suggests that taking creatine supplements can increase the energy levels in the brain, potentially improving brain function. Studies have looked into whether creatine can enhance cognition, memory, and mental function, especially in older adults and those with mild cognitive impairment.[4],[5] Some research indicates that creatine supplementation can reduce mental fatigue and improve cognitive abilities, memory, and processing speed. For instance, studies have shown that creatine can enhance brain oxygen utilization, reduce mental fatigue during tasks like math calculations, and improve working memory and processing speed. [6]
While more research is needed, current evidence suggests that creatine supplementation may boost brain energy levels and support cognitive function, particularly as people age.
GLUCOSE MANAGEMENT AND DIABETES
Research shows that how well creatine gets into our muscles is affected by the sugar and insulin in our bodies. Creatine supplements can help maintain a protein called GLUT-4, which helps move sugar into muscles, especially when muscles are recovering from injury.[7] When we take creatine with carbs or carbs and protein, it can help our muscles absorb more creatine and store more energy.
Scientists have looked into whether creatine supplements might affect how our bodies manage sugar. For example, in people with type 2 diabetes, taking creatine supplements while exercising improved their ability to handle sugar after meals, increased the movement of GLUT-4 proteins, and lowered a marker of long-term blood sugar control.[8]
It's thought that creatine might also affect a protein called AMPK, which helps with sugar uptake.[9]
In simpler terms, taking creatine supplements might help our bodies use sugar better, which could be especially helpful for managing blood sugar levels, especially when combined with exercise.
HEART DISEASE
Coronary artery disease reduces blood flow to the heart, increasing the risk of heart problems. Creatine and phosphocreatine help provide energy to the heart during these stressful events. Studies suggest that giving phosphocreatine during heart issues can reduce irregular heartbeats and improve heart function.[10]
There's also some evidence that creatine supplements might benefit people with heart failure during rehabilitation programs.[11]
Overall, these findings indicate that phosphocreatine and possibly creatine supplements can support heart health during times of reduced blood flow, but more research is needed for confirmation.
FolonaTM Creatine HCl capsule incorporates a clinically validated dosage of Beta-hydroxy-beta-methylbutyrate (HMB), a metabolite derived from the amino acid leucine. This combination synergistically enhances muscle mass growth and improves fitness performance.
References:
[1] Candow, D.G. et al (2019). Variables Influencing the Effectiveness of Creatine Supplementation as a Therapeutic Intervention for Sarcopenia. PFront. Nutr., 6, 124.
[2] Candow, D.G. et al (2019). Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J. Clin. Med. 2019, 8, 488.
[3] Forbes, S.C. et al. (2019). Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults 50 Years of Age: A Meta-Analysis. J. Funct. Morphol. Kinesio. 4, 62.
[4] McMorris, T. et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol. Dev. Cogn. B Aging Neuropsychol. Cogn. 14, 517–528.
[5] McMorris, T. et al. (2007). Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol. Behav. 90, 21–28.
[6] Rae, C. et al. (2003). Oral creatine monohydrate supplementation improves brain performance: Adouble-blind, placebo-controlled, cross-over trial. Proc. Biol. Sci. 270, 2147–2150.
[7] Op’t Eijnde, B. et al. (2001) Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes 50, 18–23.
[8] Gualano, B. et al. (2011) Creatine in type 2 diabetes: A randomized, double-blind, placebo-controlled trial. Med. Sci. Sports Exerc.,43, 770–778.
[9] Alves, C.R.; (2012) Creatine-induced glucose uptake in type 2 diabetes: A role for AMPK-alpha? Amino Acids 43, 1803–1807.
[10] Sharov, V.G.; (1987) Protection of ischemic myocardium by exogenous phosphocreatine. I. Morphologic and phosphorus 31-nuclear magnetic resonance studies. J. Thorac. Cardiovasc. Surg. 94, 749–761.
[11] Andrews, R. et al. (1998) The effect of dietary creatine supplementation on skeletal muscle metabolism in congestive heart failure. Eur. Heart J. 19, 617–622.
