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Is Creatine Good for Your Heart?

Writer's picture: M.R. GrigsbyM.R. Grigsby

(C) 2025 GymRat: Adboe Stock
(C) 2025 GymRat: Adboe Stock

Research suggests that creatine, known for its role in improving strength, muscle growth, and cognition, has now shown promising results in a new pilot study that examined its potential to enhance cardiovascular health.

 

Studies indicate that creatine enhances strength and muscle growth and contributes to improved cognitive function. If you've been hesitant about using creatine to boost your workouts and support your brain health, this research may change your perspective on this popular supplement.

 

A new study (Clarke et al., 2024) found that creatine improves cardiovascular health, with benefits increasing as people age. The researchers focused on sedentary older adults and implemented a four-week creatine regimen. Participants took 20 grams of creatine for the first five days, divided into four doses of 5 grams each, followed by a daily dose of 5 grams for the remaining 23 days.

 

The study measured both macrovascular (large blood vessels) and microvascular (tiny blood vessels) endothelial function, which are crucial for regulating blood flow and overall cardiovascular health. Notably, both types of blood vessel function improved significantly, indicating a reduced risk of cardiovascular disease. Additionally, participants experienced improvements in their blood glucose levels and triglyceride counts.

 

Endothelial function naturally declines with age, increasing the risk of heart disease and other cardiovascular issues.  It is important to note that this was a pilot study with a limited number of participants, and the researchers did not measure cardiovascular disease directly; they only assessed improvements in risk factors. More research is needed to determine how much creatine can enhance heart health. However, this study contributes to the growing body of research supporting the many benefits of creatine.

 

Creatine is a naturally occurring compound in the body and is safe for your kidneys, heart, and brain. While you can obtain creatine from your diet, the amount necessary to achieve its health benefits is often impractical and unlikely to be met through diet alone.

 

When considering creatine supplementation, it's crucial to choose the right product. The gold standard is creatine monohydrate, and purchasing third-party certified products is essential to ensure you receive the quality and purity you expect. A recent analysis of creatine gummies revealed that nearly 50% do not meet label claims, with some products containing zero grams of creatine (Jaqua, 2024).

 

If you are considering creatine supplementation, here are some key points to keep in mind:

 

- If you are new to creatine, start with a daily dose of 3-5 grams of creatine monohydrate. This is the standard dosage backed by hundreds of studies.

- If you are interested in cognitive benefits and brain health, studies suggest that up to 10 grams per day (whether taken as a single dose or divided into smaller doses) is safe and neuroprotective.

 

References:


Clarke, H. E., Akhavan, N. S., Behl, T. A., Ormsbee, M. J., & Hickner, R. C. (2024). Effect of Creatine Monohydrate Supplementation on Macro- and Microvascular Endothelial Function in Older Adults: A Pilot Study. Nutrients17(1), 58. https://doi.org/10.3390/nu17010058

 

Jaqua, M. (2024, 8 March). NOW Testing IDs Creatine Gummies Failings (Plus Brands That Deliver). ,WholeFoods Magazine.{Online}. https://www.wholefoodsmagazine.com/


 

Author Michael R. Grigsby, one of the news editors for LCTI, LLC. Michael is passionate about the outdoors, photography, strength sports, and powerlifting, and he is dedicated to bringing you accurate and insightful news reports on a wide range of topics. He loves connecting with readers and is always happy to answer any questions you may have. If you have any questions about this news article, please feel free to contact Michael at lctillc@outlook.com or by leaving a comment below.

 

Copyright 2024 LCTI, LLC. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed without attribution to the author. If you use any quotes from this article, please credit LCTI, LLC.

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