Should Creatine Supplements Be A Part Of Your Wellness Routine?

The beauty and wellness trend that translates from behind the screen of your phone to IRL have one thing in common. They take a holistic approach to how they work. Beauty cannot exist without nutrition and working your way from the inside to the outside. This is why supplements have become a major conversation in the beauty and wellness world.

In the last couple of years, we’ve seen a rise in the consumption of collagen supplements and IV drips, and now it seems the Internet has (re) discovered creatine, a fitness supplement that enhances performance during a workout or training and is often taken as a pre-workout.

Though creatine has been around for a while and is a popular supplement among the fitness community, there has been a sudden burst of conversation around the compound. You could say that this discourse began in 2021, when people were experimenting with at-home recipes during the pandemic and Dalgona coffee became a major hit. This led to people experimenting with and adding protein powder to their coffee to achieve their protein goals, and soon, before you knew it, creatine was the next complementary ingredient to our morning coffees!

But since 2021, science has discovered other great benefits of consuming creatine, from improving brain health, to having anti-aging effects on the skin – creatine is emerging as a supplement that has everyone’s attention on it. Well-known fitness influencers such as Matt Morsia, and his wife Sarah Morsia, are known to discuss the benefits of creatine regularly. In fact, in a viral video, Sarah took on a challenge to show the results it had on her fitness levels after 30 days of consuming it.

So, What Is Creatine?

Essentially, creatine is a compound that is derived from amino acids. Though it’s already present in our muscle cells, consuming the pre-workout helps energy production in muscles, which in turn supports their strength, mass and performance during high-intensity workouts.

It is naturally available in food items such as fish, red meat and poultry and can be taken as a supplement in various forms such as powders, pills, gummies and chewies. Many people have shared concerns around how the pre-workout supplement leaves them with an upset stomach, or are afraid of gaining weight, but both these factors can be controlled by taking smaller amounts of it. Along with this, it’s important you know what kind of creatine you’re choosing from. There are five different kinds – creatine monohydrate, creatine hydrochloride (HCL), creatine ethyl ester (CEE), buffered creatine (Kre-Alkalyn), and creatine magnesium chelate.

Creatine monohydrate can help increase water content in muscles., Creatine hydrochloride is known for being more soluble than other versions of the supplement, and can decrease side effects on the digestive system. But as far as creatine ethyl ester, buffered creatine and creatine magnesium chelate are concerned, none of these have been proven to be better than the rest. 

A lot of women also refrain from taking creatine because there are misconceptions around it, making you bulk up. Au contraire, because creatine helps energize your muscles, it only helps you do more reps and have better endurance during workouts, and can help you shred fat. 

How Does It Impact The Body?

“Creatine is a building block of muscles. It is composed of three amino acids, such as arginine, glycine, and methionine,” says Eshanka Wahi, a Dubai and Delhi-based culinary nutritionist and holistic wellness coach. 

She goes on to expand and share that creatine can also improve brain function as well as reduce cell inflammation and damage. “It has various positive effects and benefits, such as increasing muscle strength and power, improving muscle growth, boosting hydration and muscle fitness, preventing injuries (muscle, ligament, bone, tendon, and nerve), improving brain function, boosting energy production, and speeding up recovery from cell damage and inflammation.”

But, the supplement should be taken carefully if you have pre-existing liver or kidney-related issues. “People with kidney or liver issues, digestive issues, medical concerns, and pregnant or breastfeeding women should be extra cautious while taking supplements; they may stress your overall health. Consult a medical professional before using them,” says Eshanka Wahi.

So, if you’re looking for a good pre-workout drink that can give you more endurance and help you perform your reps for longer, aid in long-term brain health, creatine could just be the supplement you need to start! Just make sure you’re consulting a healthcare professional before you start on it and always listen to your body and how you feel while using it.