Why creatine's making a comeback as a general health supplement, not just for the gym bros

Taking creatine as a supplement has usually been the preserve of the 'gym bros', used particularly to improve muscle mass and strength.

But supplementing this compound that is naturally made in our bodies, is now gaining ground as something that could be beneficial for the average Joe and Jane.

We also get creatine from protein-rich foods like meat and fish.

Sara-Jayne Makwala King chats to registered dietitican Kelly Scholtz about this creatine craze and whether we should all be taking it to improve our health.

As Scholtz explains, creatine helps us to create more of a substance called ATP (Adenosine triphosphate) in our cells, which boosts energy.

"ATP is like the energy currency that we make, so when we eat food and we convert it into energy, it's being converted into that ATP... When you need energy in any of the cells in your body, your cells are using ATP, and creatine helps you to make more of that."

She affirms that there's been a huge explosion of research following the well-established research around creatine that is about enhancing muscle mass and strength, and exercise efficiency.

Creatine works really well in that context and has shown to be safe for that purpose, so it made sense for it to be used as a sports supplement, she says.

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The research is evolving now to focus a bit more on the ability of creatine to help us enhance energy production in cells, she says.

This is particularly relevant in relation to the current interest in brainhealth.

"Creatine seems to be able to help us to produce more energy and recycle energy in your brain, particularly under states of stress - so it can help us with things like our mood, focus, resilience, memory and motivation."

All of these factors seem to be good reasons to experiment with taking creatine as a supplement, she says.

There is a lot of emerging evidence that seems very positive but we can't make definitive recommendations yet, she adds, while the supplement also does seem safe.

Scholtz highlights the potential benefits especially for older adults, and women heading for menopause in particular.

"There's usually a natural decrease in bone density and muscle mass, and there can be some kind of cognitive impact as well.... and creatine seems able to assist with all of those factors, the physical and the cognitive decline. So, where it has usually been considered the realm of sports nutrition to be taking something that boosts muscle mass, if we're trying to support muscle mass growth and bone mass density as older women, why wouldn't we look to sports nutrition to assist us with that?"

What could be cause for concern would be that because creatine is being spoken about so much now, there could be supplements on the shelves that are being manufactured just to make a quick buck.

She advises looking for a product called creatine monohydrate that's been made by a reputable company and is being sold by a reputable retailer.

For more info on creatine supplements, listen to the interview audio at the top of the article