It is a natural substance that the body produces using the amino acids arginine, glycine, and methionine; it is stored in skeletal muscle and participates in the production of energy during exercise. It has a group A level of evidence, making it one of the most used and recommended supplements in sports practice.

However, little is said about the fact that creatine supplementation can improve cognitive performance and brain health in older adults.

Creatine is an essential component of phosphocreatine, a molecule that stores and transports energy in the brain. Creatine supplementation can increase cerebral phosphocreatine levels and improve neuronal energy metabolism; this may have positive effects on memory, attention, learning, and the prevention of cognitive decline associated with aging.

Evidence reveals that athletes who take creatine experience a lower incidence of muscle injuries compared to those who do not supplement their diet with creatine.

This ability to regenerate muscle injuries not only helps with post-exercise recovery but also with rehabilitation and neuroprotection of the spinal cord and in cases of concussion in contact sports.

Beyond the world of sports, due to its neuroprotective action, supplementation is recommended for patients with neurodegenerative diseases, for example, muscular dystrophies, Parkinson's, Huntington's disease; or for patients with injuries caused by cerebral ischemia, cardiovascular ischemia, fibromyalgia, osteoarthritis, and diabetes.

There is also a link between creatine and longevity, as supplementation can increase strength and muscle mass, reduce bone loss, and improve functional capacity in patients with knee osteoarthritis and fibromyalgia. Studies show that it positively influences cognitive function and, in some cases, serves as an adjuvant in the treatment of depression.

Creatine monohydrate supplementation is effective for increasing intramuscular creatine concentrations, benefiting athletes in different disciplines (bodybuilding, weightlifting, combat sports, athletics, tennis, soccer, handball, swimming, among many others), as well as people who engage in physical exercise. Thanks to creatine supplementation, people can generate greater gains in strength and muscle mass; therefore, they can tolerate heavier training loads, perform more repetitions per set of exercises, and translate this into an improvement in training quality and performance.

For athletes or individuals who train for power/strength, creatine helps optimize training adaptations and recover during competition or the execution of exercise. These improvements in training adaptation are achieved in adolescents, adults, and older adults alike.

It has also been shown that adding a dose of creatine to carbohydrate loading before performing an exhaustive exercise session promotes greater muscle glycogen replenishment than carbohydrate loading alone, which would help maintain adequate glycogen levels during training or competition, thereby avoiding fatigue and promoting optimal recovery.

Studies also suggest that creatine supplementation may aid in the recovery of muscle strength and damage after intense exercise; people who use creatine experience a lower incidence of cramps, heat-related illnesses or dehydration, muscle stiffness, muscle strains or pulls, and injuries.

Like carbohydrates, creatine monohydrate has osmotic properties that help retain a small amount of water. This provides strong evidence that creatine supplementation can serve as an effective nutritional hyperhydration strategy for athletes performing intense exercise in hot and humid environments, enhancing thermoregulation and reducing the risk of heat stroke.

It is considered a safe supplement, as there is no evidence that it increases musculoskeletal injuries, dehydration, muscle cramps, gastrointestinal distress, or renal dysfunction, among others. On the contrary, evidence indicates that its use can help in injury recovery.

Creatine is a supplement that acts through accumulation in the muscle; this is why it should be taken daily and at the same time, regardless of whether one trains or engages in physical activity that day. Another important aspect is that it does not require initial loading phases; the portion is constant, and the recommendation is 5 grams per day, dissolved in 250cc of water or other healthy liquids.