Is it true that we should all be taking creatine?

Creatine supports the body’s ability to produce energy efficiently during short, sharp bursts of activity by helping generate adenosine triphosphate (ATP). This leads to improvements in peak power and better ability to sustain repeated high-intensity efforts such as sprint intervals. Interest has expanded beyond exercise, with early research suggesting possible roles in cognitive function and protection from cognitive decline. Larger studies have increased attention, but evidence for brain benefits is still developing. Creatine is most worth considering for people focused on sport performance, especially after nutrition basics are in place. For the general population, more established and cheaper options for physical and cognitive health include oily fish like salmon and mackerel, and plant sources such as flaxseed and chia seeds.

"Creatine helps your body produce energy more efficiently during short, sharp bursts of activity. It does this by supporting generation of adenosine triphosphate (ATP), the body's energy currency. The result? Improvements in peak power and a greater ability to sustain repeated high-intensity efforts, such as sprint intervals."

"Early research suggests creatine could have a role in cognitive function, with some studies pointing to protection from cognitive decline. A few bigger studies have brought it into focus, says Crouse. With an ageing population, there's interest in anything that might support brain health."

"But while promising, the research into creatine's cognitive benefits is still developing, she says. I think saying everybody should take creatine' is a jump too far at this stage, she says. If you're serious about your sport, or you've already got the basics of your nutrition nailed and you're looking to improve performance, then it's definitely worth considering."

"But for the general population, it's not a necessity. That's partly because there are more established (and cheaper) ways to support both physical and cognitive health. Oily fish such as salmon and mackerel are consistently linked to better brain health, as are plant sources such as flaxseed and chia seeds."

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