Last summer, The Food Institute dubbed creatine the “billion-dollar darling of the wellness aisle,” and interest – as well as investment – in the supplement has only continued to grow ever since.
According to Mayo Clinic, creatine is a compound that comes from three amino acids, AKA the building blocks of protein. It’s also naturally stored in your body – primarily in the muscles, although smaller amounts are stored in the brain.
Though seafood and red meat are both natural sources of creatine, most of the supplements on the market today are formulated with creatine monohydrate, which is synthetically manufactured through chemical processes and without animal-derived ingredients.
This is the case with Create Wellness, which recently raised $20 million in Series B funding, as reported by Green Queen. The New York-based startup intends to use the investment to expand its line of plant-based creatine supplements in gummy and powdered drink formats.
So, who are these supplements primarily designed for?
The New Face of Creatine
Creatine was once the stuff of sports legend, but it has begun to garner a broader following for several reasons, including its unique ability to prevent the loss of muscle mass – a key concern for the growing number of individuals taking GLP-1 medications like Ozempic or Wegovy.
“When not consuming enough protein and working out with resistance training, GLP-1 users can lose 20 to 40 percent of their weight loss from lean mass. Creatine monohydrate helps you maintain strength when cutting calories,” said Kiara DeWitt, an advanced clinical nurse injector, as well as the founder and CEO of Injectco, a Texas-based medical aesthetics and cosmetic clinic.
Unlike the majority of other supplements on the market, extensive research has been conducted on both the efficacy and safety of creatine.
“There are 20-plus years of research that verify that creatine is safe for consumption,” DeWitt told FI.
However, Tiffany Ma, a board-certified sports dietitian based out of New York City with eight-plus years of experience, pointed out that “there are no evidence-based studies or human clinical trials specifically examining creatine supplementation in individuals using GLP-1 medications” at this time.
In addition to GLP-1 users, creatine startups are also targeting women, who consume less creatine than men but still account for one-fifth of purchases, as well as the aging population.
“I believe [creatine] can be particularly beneficial for seniors on GLP-1 medications because risk of sarcopenia increases with age,” DeWitt explained.
Sarcopenia is the age-related progressive loss of muscle mass, strength, and function, according to Cleveland Clinic, which not only makes everyday activities like walking or climbing stairs more difficult but also increases the risk of falls and fractures for older adults.
On top of the aforementioned perks, creatine has also been shown to improve mood, memory, and cognitive function, as well as reduce stress and support hormonal health in women.
Getting the Most out of Creatine
For those taking creatine to build and maintain muscle mass, however, the supplement can only do so much in this regard unless it is combined with a strength-training regimen and an adequate protein intake.
“Creatine is best known for supporting improvements in body composition through its ability to enhance resistance training performance,” Ma told FI.
“For individuals on GLP-1 therapies who are also engaged in a consistent resistance training program, creatine supplementation may offer meaningful benefits. However, in the absence of resistance training, the likelihood of experiencing significant benefits from creatine alone is low,” the registered dietitian added.
Dr. Kezia Joy, another RDN and a medical advisor at Welzo, echoed these sentiments:
“Creatine should be seen as a way to help enhance what you already get from your diet and training rather than a replacement for the basic nutritional and training habits required to preserve muscle.”
Hydration and Moderation Are Key
Dr. Joy also emphasized the importance of proper hydration when taking creatine, as it “will draw water into muscle cells and increase your need for water.”
“Creatine is generally safe for healthy individuals at standard doses, though mild gastrointestinal symptoms or water retention can occur. Caution is advised in those with kidney disease, and good hydration is important,” added Dr. Eve Elizabeth Pennie, an expert contributor at Drugwatch.com.
Speaking of hydration, Ed McCaffrey, a former NFL wide receiver and two-time Super Bowl champion, says that creatine got a “bad rap” in the ‘90s due to overconsumption among athletes, which not only led to dehydration but also heat stroke – and even death.
“Unfortunately, a couple of people passed away from overconsuming [creatine], working out in really hot weather, and then having heat stroke, because they would get a little bit dehydrated from too much creatine,” McCaffrey told FI, noting that many of these individuals were taking “10, 20, or 100 times the amount that you’re supposed to consume.”
As always, it’s best to consult with your doctor before incorporating creatine into your routine.
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