Creatine

Creatine is an amino acid derivative made of arginine, glycine, and methionine.

The human body naturally produces it in the liver, kidneys, and pancreas. Carnivores and omnivores also obtain an estimated 1-2 g per day from animal-based food sources like red meat, seafood, and dairy milk. 

It is, however, recommended to consume 3-20 g per day for optimal health and fitness! Athletes and active people, vegans and vegetarians, and the elderly are all groups that can especially benefit from creatine supplementation to hit this target.

The body uses the majority of its creatine for muscle flexion and contraction, not only to move the skeleton but also to keep muscular organs like the heart and intestines functioning properly. The rest is sent to the brain and other tissues.

Creatine helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising. It is a key component in the generation of adenosine triphosphate (ATP), the unit of energy used by the cell. Creatine creates “quick burst” energy and increased strength, which improves aerobic performance without affecting endurance. 

Recent research also shows that once the muscles are "saturated" with creatine, brain function improves! Supplementing with sufficient amounts of creatine daily can benefit short-term memory, reasoning, logic, focus, attention, and neuroprotection, especially in the elderly. Studies are now demonstrating that creatine has promise to reverse symptoms of concussion, mild traumatic brain injury, and depression, with advancing research focusing on its abilities to protect against age-related cognitive decline like dementia, Parkinson's, and Alzheimer's!