Creatine: a low-cost, well-researched supplement for muscle, fat loss, and brain health

Businessinsider reports that creatine may be the best-value fitness supplement for performance and health, with experts saying it can help build muscle, burn fat, and even support brain health.

Creatine is a combination of amino acids the body produces, and supplementing provides extra fuel to muscles and other tissues so you can complete more reps and potentially see better gains or faster fat loss. It is extensively studied, typically costs less than 50 cents a serving, and is distinct from protein powders and variable pre-workout blends; the piece notes you would need to eat more than two pounds of steak to match the creatine in a single scoop of supplement powder. The most researched form is creatine monohydrate, and reputable studies have debunked myths linking it to hair loss or kidney damage. Side effects such as digestive upset are usually mild and tied to higher doses.

Researchers commonly recommend 3 to 5 grams a day (with larger people needing more), while one sports-science researcher cited in the article recommends about 10 grams a day for cognitive health. The article stresses that no supplement replaces core lifestyle factors like nutrition, sleep, and consistent exercise, and that creatine is best used once those habits are in place; it also says caffeine is the only supplement that comes close in evidence but can have serious side effects at high doses.

Key Topics

Health, Creatine, Creatine Monohydrate, Amino Acids, Scott Forbes, Brandon University